How to pump up your abs at home. How to pump up your abs at home - rules, recommendations, training videos

Beautiful, sporty and toned body attractive to everyone. Regular training and a competent combination of consumed foods, as well as limiting the consumption of sweets, fatty foods, and starchy foods help him become just that. In fact, training and physical activity in general is not even 50% of success.

Many professional consultants and fitness trainers know a terrible secret - the problem in 90% is an excessive diet rich in fats and carbohydrates, abuse of foods with a high glycemic index.

When wondering how to become more athletic and fit, both women and men are inevitably faced with the need to work on muscles to grow, develop and strengthen them.

Before looking for an answer to the question posed, you should understand what this concept includes. Abs is a very broad definition. By it we mean not one, but a collection of abdominal muscles, by pumping each of them well, you can get those very cherished cubes.

Setting a goal to quickly pump up their abs, many girls are interested in whether they can get good results. With enough effort and persistence, definitely yes. The only difference between the male and female body is testosterone. This hormone helps build muscle mass, so men's muscles are more defined. However, a woman can achieve positive results by not forgetting to monitor her diet and not neglecting special physical exercises.

Also, do not forget that exercises to achieve quick results must be selected individually; some of the exercises such as the “Roman chair” can have a negative effect for a person suffering from diseases of the spine and musculoskeletal system, and this is important to take into account when planning training!

How to quickly pump up abs for a girl

Let's talk in more detail about how the abdominal muscles work. Those same cherished cubes - the goal of how to quickly and effectively pump up the abs - are formed thanks to the work of the rectus muscles. Their total number is 2, one on each side. An individual muscle consists of four squares, for a total of 8. However, only the top six have the shape of a cube. The two located below look more like triangles.

Now that the girl has an idea of the structure of her abdominals, it’s time to remember folk wisdom– “You are what you eat” and think about proper nutrition while pumping up your abs.

The main assistant in the development and increase of muscles, as well as the main body builder, is protein. Its benefits for the human body are known from school anatomy. In order to quickly pump up your abs, it’s time to try out the acquired knowledge in practice.

Adequate protein intake is the key to rapid weight gain and quick abdominal pumping. The main products containing large amounts of protein and recommended for consumption by all athletes are:

cottage cheese and dairy products;
chicken breasts;
lean meat;
asparagus.

Another advantage of such products is the need for a large number of calories, which the body spends to absorb them.

Carbohydrates are also important in the question of how to quickly pump up your abs at home. They, in turn, replenish the body with sufficient energy. Foods rich in carbohydrates are:

porridge;
cereal bars;
nuts.

Special sets of exercises, specifically complexes, will help you pump up your abs quickly and effectively, since alternating loads is also very important. The breaks between approaches should be short, otherwise the entire load on the muscles will disappear. In addition, a girl who is new to the sport is not recommended to immediately set records.

The more correct way to quickly pump up a girl’s abs is to gradually increase the level of load, allowing the muscles to get used to their new “work.” Most often, the desire to have “steel” abs arises among girls closer to summer, to the opening of the beach season. Anticipating the situation, you can start playing sports in the winter so that by the very beginning of June you can appear in your best condition. at its best and have not only toned muscles abdominals, but also the body as a whole.

The above is addressed specifically to those who want to pump up their abs, but if the goal is removed big belly— the approach to nutrition should be different, it is impossible to give clear recommendations without knowing individual characteristics, at the very end there will be a video from great fitness coach, take the time and listen to his wise words and make it a rule to create and stick to a balanced, rational diet.

How to quickly pump up your abs at home

It’s possible to pump up your abs at home! It won’t be difficult for a motivated girl to do this. In this case there are no secrets or complex formulas. All you need is consistency, regularity and, most importantly, desire.

Purchasing an expensive subscription and spending money and time on travel is not the best option. It is quite possible to cope with such a task on your own. It is enough to choose 3-4 exercises, learn how to perform them correctly (which is also very important) and repeat 15-20 approaches daily. If you wish, you can purchase specialized equipment in the store, for example, a fitball - big ball, which will help work out several muscle groups at once.

Among the most effective exercises to achieve the goal, that is, pumping up the “steel” press, the following will be done:

twisting (legs bent at the knees, hands behind the back, alternating movements to the right and left);
lifting from the floor (legs bent at the knees, hands behind the back, lifting the torso forward);
lifting your legs off the floor;
simultaneous raising of arms and legs to maximum height.

Having started to act, it is a mistake to hope for a quick result. You will be able to notice the first changes in the abdominal area only after a few weeks. The main thing is to follow your goal and not give up.

Want to tighten your tummy quickly? It is not difficult! The right complex exercise and a balanced diet will be your answer to the question of how to pump up your abs in 1 week.

The technique of quickly strengthening the abdominal muscles is really effective. But it should be remembered that within 1 week you can only achieve an increase in the tone of the peritoneum. The belly will become smaller, excessive volumes will go away, and the abs will be noticeable. However, you should not expect the appearance of cubes: they are the result of many days of training. And they begin to appear attractively on the tummy within a week after 3 regular sessions.

To pump up your abs quickly and effectively, you should adhere to the following rules.

Exercise in the morning. The time before breakfast is the most preferable in terms of strengthening muscles. Your stomach is empty, which means nothing will interfere with your abs’ work. You can drink a glass of warm water, this will help start the digestive system and, if you have difficulties with bowel movements, relieve them.
Work from home. Often considered to pump up relief press, you need to visit the gym. This is wrong. You can pump up your abs just as effectively at home. Moreover, you don’t need any exercise equipment to strengthen your abdominal muscles.
Exercise regularly. How to pump up your abs correctly? Coaches say: exercise more often. In this case, the word “more often” means 3 times a week, that is, every other day. A tighter schedule is not necessary, as the muscles should be given rest. Less often - there is no point, or rather the result will not be so impressive.
Choose your pace. When working on your abs, you pay attention to a whole group of muscles: rectus, external, oblique and internal. During classes, you should work on each of them, since the straight line, for example, is responsible for those very “cubes” on the stomach, and the oblique ones form the waist. However, the rhythm of work must match your requirements. To pump up your abs to six-pack abs, you need to perform the exercises slowly, measuredly, and hold in the desired position for at least 3 seconds. For a firm, flat stomach, you need a fast pace. Therefore, if a girl needs to quickly pump up her abs, intensive training without additional load in the form of dumbbells or barbells is recommended.
Do a warm-up. Only warmed muscles will be maximally responsive. Therefore, before training, jump rope for a couple of minutes, run in place, dance if you are in the mood.

Exercises for fast abs

Hanging on the horizontal bar. In terms of effectiveness, it is 3 times faster than classic twisting. Requires raising the legs in a hanging position above the level of the pelvis. Legs can be straight (to increase the load) or bent at the knees (this makes it easier to work on initial stage). If you want to strengthen your lateral muscles at the same time, lift your legs bent at the knees and turn them to the sides. Don’t worry about pumping up your abs on a horizontal bar at home if there is no horizontal bar in your apartment. Just screw a strong strip to the doorway and you’re good to go.
Bike. The effectiveness of the exercise is 2.9 times greater than classic crunches. Everyone knows how to effectively pump up the abs using a “bicycle”: lying on your back, pull your left and right legs alternately to the opposite elbow. When the bent leg touches the elbow, the other should be perfectly straight and about 10 cm from the floor.
Leg raises for lower abs . Lying on the floor, lift your legs about 45° from the floor and put them back down. Perform 9 times, on the tenth time hold your legs in the air for 10 seconds.
Torso lift for upper press . Raise your torso from a lying position and lie back down.
Torso lift for a firmer belly . From a lying position, make a series of quick lifts and jerks of your torso towards your legs. The knees are bent.
Diagonal crunches for oblique muscles . Lying on the floor, bend your knees slightly and place your hands behind your head. Perform a series of frequent torso raises, trying to alternately reach the opposite knee with your elbow.
Lateral crunches for obliques . Lying on your side, squeeze your legs well. Place your hand under your head. Lift your torso up using your side muscles. Try to rise higher.

Perform each exercise 15 times. It is advisable to do 3 approaches, but at first it is extremely difficult. Increase the load gradually.

How to increase your workout productivity

Now you know how to pump up your abs in 1 week, but that’s not all the secrets.

Stretching after the main complex. It increases the elasticity and pliability of muscles and is especially good for warm muscles. Get on your knees and lean back as far as possible. Perform slowly, also at a slow pace, return to the starting position. Try doing a knee bridge. Did not work out? In a couple of weeks you can!
Drink plenty of fluids. Liquid is necessary to normalize metabolism. Thanks to her you will lose body fat at a frantic pace. Drink at least 1.5 liters of water per day.
Proper nutrition. We do not encourage you to forget about sweets; on the contrary, glucose is very necessary for the muscles and brain. However, leave buns, fatty meats and fried potatoes in the past. Include vegetables, fruits, lean poultry, cottage cheese, and eggs in your diet. And eat them for health benefits!

And finally, a true video for those who have big problems with excess weight:

Developed abdominal muscles and slim stomach give the figure aesthetics and sexuality. Every man wants to be the owner of a six-pack stomach, but this requires a lot of physical effort, as well as adherence to a diet. Need to know a few simple rules, subject to which any man can achieve good results.

How to pump up the press correctly

First, you need to figure out what “cubes” are and what function the abdominal muscles perform. They are used when walking, turning and bending the body, and also support the stomach and liver. Undeveloped abs lead to the formation of belly fat and back pain, because the abdominal muscle is important for the lumbar region.

The “cubes” are formed by two rectus muscles on the left and right sides, respectively. Each muscle is divided into four cubes, but only the top three are square. The lower ones have a shape close to triangular.

There is only one abdominal muscle, there is no division into upper and lower. Depending on the exercises, the top or bottom of this muscle develops more strongly. In order for the abs to fully develop, it is necessary to pump up the upper, lower section and oblique abdominal muscles.

The abdominal muscles recover faster than the rest, so you can train them 3 times a week. A beginner should not “kill” his abs from the very first workouts, otherwise, in addition to the fact that you will experience pain, the muscles may not have time to recover by the next workout. It is best to limit yourself to three basic exercises and perform each in three sets of fifteen repetitions.

Diet and aerobic exercise are no less important - any low and medium intensity, where oxygen acts to maintain energy. Such training strengthens the cardiovascular system and is in the best ways burning fat. Ignoring proper nutrition and aerobic exercise, such as running or cycling, you will not be able to achieve good results. In this case, the abs will be trained, but there will be no noticeable relief and slimness.

Basic abdominal exercises at home

These exercises will help you pump up your abs at home:

1. One of the most famous and frequently used exercises, focusing on the upper part of the muscle.

2. Due to raising the legs, it is more difficult to perform. The lower abs are engaged.

3. Develop the external and internal oblique abdominal muscles.

4. Side crunches. Train the lateral abdominal muscles.

5. Plank. Static exercise where there is no movement, to strengthen the abdominal muscles. The main thing here is to keep the body in the correct position for as long as possible.

Upper press

So, the simplest and most popular exercise for training the upper abs is twisting. You will need a soft mat for exercise and any weights on your feet so as not to lift them off the floor. A sofa or a radiator will be the best helpers in this matter. Your arms should be crossed over your chest, but to make the exercise more difficult, you can put them behind your head.

Execution: lift top part torso, bending at the waist and trying to touch your elbows to your knees, and then smoothly lower yourself into initial position. Three sets of twenty repetitions will be enough.

You should not keep your back straight; in this case, the load from the press shifts to the lower back.

The next exercise is called jackknife. It focuses on the upper section, but also engages the lower abs by simultaneously lifting the legs.

Execution: lie on the floor and stretch your arms behind your head, keep your legs closed. At the same time, bring your hands to your feet so that your body is folded in half. Do two sets of ten repetitions.

To make it more difficult, you can linger in the shortened position for one or two seconds.

Lower press

The exercise is similar to the first, only you have to raise your legs. In a lying position, secure your torso with your hands, placing emphasis on the floor or grasping the sofa.

Execution: raise your legs until your knees touch your chest, then lower your legs until your heels touch the floor. Three sets of fifteen repetitions is the best option.

To complicate the exercise, do not touch your heels to the floor. Because of this, the abdominal muscles will be in constant tension.

Develops well bottom part an exercise familiar to many scissors.

Execution: lying on your back, place your arms along your body, raise your legs ten to fifteen centimeters. Make horizontal swings with your legs, the wider the better. Two sets of twenty repetitions or more.

There is no need to raise your head while doing this.

The best exercise for the lower abdomen is hanging leg raise. It will require a crossbar at home.

Execution: while hanging, with a powerful movement, raise your legs bent at the knees, trying to reach them to the chest.

Stay in this position for one or two seconds and lower your legs down. Do three sets of ten to twelve repetitions.

Try not to allow your body to sway while lifting your legs; your abs should be in constant tension. To make the exercise more difficult, raise your straight legs to a right angle.

Oblique muscles

The best exercises to develop the internal and external oblique abdominal muscles. Lying on the floor, press your lower back to the floor, knees should be bent, and your hands should be behind your head.

Execution: simultaneously raise the torso and the knee opposite to the elbow so that the right elbow touches the left knee. Do the same in a mirror with the left elbow and right knee. Do three sets of ten repetitions.

To make the exercise more difficult, do not lower your torso all the way.

An excellent exercise to strengthen your oblique muscles.

Execution: lying on your side, keep your legs together one on top of the other. Lean on your right elbow left hand keep on your left side. Tightening your abs, lift your pelvis up. Do the same in a mirror image on the other elbow. Perform two approaches twenty times.

How to pump up quickly

You won’t be able to completely achieve beautiful, sculpted abs in one week, but improvements will already be visible. First of all, muscle tone will increase and the level will decrease slightly. subcutaneous fat. But you shouldn’t expect six-pack, as this is the result of many days of training and a strict diet. At the right approach, strengthening the abs and drawing the long-awaited cubes will begin after about 4-5 weeks of training.

However, it should be noted that people are different training and different body types. Metabolism plays a major role here. A thin person with a fast metabolism will find it easier to achieve defined abs because they initially have little belly fat. People with slow metabolisms should strictly limit themselves in calories and place more emphasis on aerobic exercise, such as running or cycling. Accordingly, this type of people will spend more time achieving results.

How to remove belly fat

First of all, you need to give up alcoholic drinks, especially beer. Alcohol increases the level of cholesterol-derived hormones, which in turn contribute to the formation of fat deposits in the abdominal area;

Reduce calories. To lose weight, you need to burn more calories than you consume. It is better to leave carbohydrate consumption in the first half of the day, and in the second, from about three o’clock. the best option There will be consumption of protein foods and low-calorie vegetable salads. Fiber promotes weight loss, as its fibers fill the stomach and suppress the feeling of hunger. But starch, on the contrary, is better to exclude as much as possible. It is also better to limit the intake of sweets and fruits due to their sugar content;

Consume two liters of water per day. Without water, it is difficult for the body to cleanse itself, and if you have a slow metabolism, it will be more difficult to reduce the amount of fat;

Frequent aerobic and physical activity. You should exercise two to three times a week, including physical exercise and high-intensity loads.

How long does it take to pump up your abs?

A person with an average metabolism can get tangible results in just a month if he exercises every day, taking into account proper nutrition. In this case, you should not do serious stress on the abs, but pay more attention to aerobics. This will help you quickly lose excess belly fat, and the exercises will add definition to your abdominal muscles.

Be sure to warm up before training (warm-up will warm up the muscles and protect them from injury);

Monitor the technique of performing exercises;

Exercise regularly;

Breathe correctly (do not hold your breath during the approach);

Focus on the abdominal muscle (keep it in constant tension).

This video clearly shows how to perform abdominal exercises at home:

The points discussed in the article will help absolutely any man with any metabolism achieve the desired result. There are only three basic rules for building a beautiful figure: regular high-quality training, proper nutrition and good rest. Behind a short time your belly will become smaller and more defined, and your overall figure will look more aesthetically pleasing if you follow the tips described above.

To purchase beautiful figure, it is not necessary to buy expensive equipment or visit Gym. To perform effective exercises, you only need desire and a little free time. Those who know how to pump up their abs correctly at home can form their own beautiful body. But abdominal muscles are needed not only to create an attractive image. They are involved in most body movements, support the spine and protect internal organs. Therefore, strong abs are very important for health.

What you need to form a beautiful figure

To pump up your abs at home, you need to perform special exercises. But in women, the physiology is such that fat deposits often accumulate in the abdominal area. And men sometimes suffer from this too. And under a layer of fat, pumped up muscles simply will not be visible. Therefore, it is also necessary to pay attention to nutrition.

Many people think that fat deposits will go away if they do abdominal exercises. But it is impossible to turn fat into muscle. Muscle grows due to the supply of proteins. In addition, a lot of calories are spent during the digestion of protein foods.

It turns out that those who want to quickly pump up their abs at home need to monitor their diet and get rid of fat deposits in the abdominal area. This can be achieved by following a few simple rules:

you need to eat 3-5 times a day, but little by little,
limit the consumption of sweets,
exclude from the diet harmful products containing preservatives, flavorings and other chemicals,
do not eat canned food, smoked and salted foods,
eat more raw vegetables and fruits,
to build muscle mass, add proteins to your diet: tofu, legumes, lentils,
drink more clean water.

It’s easy to pump up your abs if you don’t have fat deposits on your stomach. To get rid of them, you need to spend more calories than they enter the body. To achieve this, it is important to lead an active lifestyle. Aerobics, dancing, swimming, cycling or regular walking will help maintain normal weight. And when it returns to normal, abdominal exercises will become effective in forming beautiful, sculpted abs on the abdomen.

The best exercises for the abs

There are many exercises that do not require any equipment. You can perform them at home. For classes you only need a gymnastic mat, since most exercises are done in a lying position. If you do them correctly, you can strengthen your abdominal muscles in 1–2 months. Faster muscle mass It just won't grow. So, how to quickly pump up your abs at home? Most of the exercises have long been known to everyone. But it's still the most effective method working out the rectus abdominis muscle.

The “bicycle” exercise is the simplest for training the abs. To make it more difficult and more effective, you can perform it by raising your upper body off the floor.
“Scissors” can be performed in the classic version, crossing straight legs in the air. Vertical “scissors” also effectively strengthen the abdominal muscles: raise straight legs, lower them one by one without touching the floor, and immediately lift them.
An effective way to work your lower abs is to raise your legs straight from a supine position. You can make it more difficult by not allowing them to touch the floor when lowering them.
Raising your body from a supine position also strengthens your abdominal muscles. Especially if you simultaneously lift bent legs, trying to touch your chest with your knees.
A variation of this exercise pumps up the obliques. In the starting position, your hands should be clasped behind your head. When lifting your body, try to touch your right elbow to your left knee, then vice versa.
The plank exercise is a very effective way to pump up all the abdominal muscles. It is done from a lying position on your stomach. Leaning on your elbows and toes, you need to lift your body and fix it in this position parallel to the floor. Keep it as long as possible. Keep your breathing even.
It is also easy to pump up your abdominal muscles using the “book” exercise. It is, however, a little more difficult than others, but with some preparation anyone can do it. It is done like this: from a lying position on your back, raise your straight legs and body at the same time.

Correct execution of exercises

If you follow all the rules of exercise, you can pump up your abdominal muscles in 1–2 months. To do this, you need to pay attention to training for only 30–40 minutes a day. But it is important to remember that muscles grow during rest, so periodically you need to give your body a rest. The following training program is often recommended: exercise for 2–3 days, rest for a day. But how to do the exercises correctly? In the following way:

Before class, be sure to do a warm-up to warm up your muscles,
you should not try to repeat the movement many times, 3 approaches of 15–20 times are enough,
The abdominal muscles adapt to the loads over time, so you gradually need to increase their intensity or complicate the exercises with weights,
you should not overexert yourself; the muscles may feel tired and even burning, but not pain,
when performing body lifts, be sure to support your head with your hands, this will protect your neck from injury,
It is recommended to keep the abdominal muscles tense during exercise,
It is very important to breathe correctly: evenly, calmly, and make the main effort on exhalation.

How to monitor your progress

Motivation and the desire to have a beautiful figure are very important for successful exercise. Therefore, you need to see the results of your classes. It is often recommended to keep a journal to record your daily achievements. Everything is important: changes for the better in diet, physical activity and exercise.

It is also necessary to record the changes that have occurred with the press. Muscle weighs more than fat, so weighing yourself for this is of no use. It is better to measure your waist circumference with a centimeter weekly. Measurements should be taken without clothes, with muscles relaxed. You can also take a photo of yourself every two weeks, which will help you see what results you have achieved.

Rules for successful training

Often those who want to quickly pump up their abdominal muscles make mistakes. This is an excessive load, and the desire to form cubes with the help of monotonous exercises, and ignoring the need to eat right. To avoid failures, you must follow the rules that will help you properly pump up your abdominal muscles:

you need to set yourself a goal, create a training program and strictly follow it,
classes should be regular, 3–5 times a week,
You shouldn’t expect instant results: to build muscles you need at least a month of regular exercise,
To special exercises the formation of abdominal muscles should be started only after fat deposits from the waist are gone,
to avoid damaging the spine, you need to use a special gymnastic mat or thick blanket,
your daily workout routine should include not only abdominal exercises, exercises should be varied, and 3-4 exercises a day are enough for the abdominal muscles.

If you combine your training regimen and nutrition correctly, you can easily build up your abdominal muscles at home in a couple of months. To do this you only need great desire and perseverance.

You can do all the exercises in a row to work out your abdominal muscles well, or choose a few suitable ones and include them in your workout.

1. Fold to the legs

Lie on your back, raise your legs and arms at right angles.
Lift your shoulders and pelvis off the floor, touch your toes with your fingertips.
Slowly lower yourself back to the floor.
Repeat 20 times.

Lie on your back, pull your navel toward your spine and press your lower back toward the floor.
Raise both legs up to an angle of 45 degrees, pointing your toes out.
Start slowly crossing your legs. Perform 10–15 repetitions for each.
You can make the exercise more difficult by placing loops around your legs.

3. Frog crunch

Sit on the floor, placing your weight on your sit bones. Bend your back to maintain balance, bend your knees and lift your feet off the floor.
Exhale, draw your belly button toward your spine and lean back, opening your arms and straightening your legs.
Inhale and return to the starting position with your knees near your chest.
Repeat 20 times.

Lie on the floor, press your lower back to the floor, put your hands behind your head.
Pull your knees to your chest and lift your shoulder blades off the floor.
Straighten right leg low from the floor, and turn your body to the left side, touching your right elbow to your left knee. This movement rotates the entire chest, not just the elbow.
Perform the exercise in the other direction. This is one repetition.
Complete 25 reps.

Lie on the floor, place your arms on either side of your body, palms down.
Raise your legs with your knees bent so that they are at chest level.
Lift your hips off the floor, lifting your legs higher.
Lower your legs back to the floor and repeat 2-3 times.
Do not use inertia, the movement must be performed using the muscles, so perform it slowly.

Lie on the floor, stretch your legs, arms along your body.
Raise your legs and shoulders low from the floor - this is the starting position.
Raise your body with your back straight and your knees bent, leaving only your pelvis on the floor.
Return to the starting position and repeat 25 times.

Sit on the floor, bend your knees, place your feet on your heels, lean your body back, straight back.
Keeping your arms in front of your chest, rotate your body to the right, then to the left for one repetition.
Do the exercise 15 times.
If you want to make the exercise more difficult, lift your feet off the floor.

Lie on your back, raise your straight legs and arms up, lift your upper back off the floor, and reach your hands towards your feet.
Lower your legs to a 45-degree angle and move your arms behind your head. Do not lower your shoulders to the floor, press your lower back to the mat.
Repeat the movement, reaching your hands towards your feet.
Complete 10 reps.

9. Half banana

Lie on the floor, straighten your legs, stretch your arms in front of you.
Exhale as you lift your body and left leg, hands move towards the left foot. Lock the pose in the extreme position and slowly return back.
Repeat the twist on the other leg.
Continuing to alternate sides, repeat 20 times.

Lie on the floor, straighten your legs, place your arms along your body.
Slowly lift your body and right leg. Turn your body to the right and touch your right foot with your left hand. Hold for one second.
Also slowly lower yourself back to the starting position and repeat on the other side.
Perform the exercise 15 times, alternating sides.

Stand in a side position on your forearm, place your other hand behind your head.
Exhale, draw in your stomach, pulling your navel toward your spine, turn your body toward the floor and pull the elbow of your free hand toward the wrist of your supporting hand.
Inhale and return to the starting position and repeat seven more times on this side and eight on the other.

12. Slowly raise your legs

Lie on the floor, lift your straight legs up, arms along your body.
Press your lower back to the floor, slowly lower both legs, then raise them just as slowly. The slower you move, the more difficult the exercise.
Repeat 10–15 times.
If you want to make the exercise more difficult, do not lower your legs to the floor, hold them at an angle of 20-30 degrees, and then raise them again. In this case, the abdominal muscles will not relax throughout the entire exercise.

Lie on your stomach, raise your arms above your head. Lengthen your belly to protect and lengthen your lower back. Raise your legs, arms and head straight.
Raise your right leg and left arm a little higher, then lower them lower and lift your left leg and right arm.
Continue to slowly alternate arms and legs, do not dangle, keep your body in place.
Repeat 20 times.

If you want to increase the load, try a medicine ball or. And don't forget about your diet! Even super intense exercises will not give you beautiful, sculpted abs without.

Everyone wants to see their stomach toned, flat or even sculpted.

There are people who do not retain belly fat, but most of us have to work our abdominal muscles to achieve the desired effect.

Many people are concerned about the question of how to quickly pump up the press with the least amount of effort in the shortest possible time. We have collected several recommendations on this issue and will be happy to share them.

How to pump up your abs effectively and quickly at home

Not everyone can afford to regularly visit the gym, but this does not mean that you do not have the resources to build muscles without leaving home. Home conditions are well suited to this type of physical activity, and the number of tasks that you can complete to train your upper, lower, side press, right and left oblique muscles, limitless.

Most tasks are aimed at raising the torso relative to the legs and raising the legs relative to the body.

The starting position is lying down, so when training this muscle group you will need additional equipment - a mat.

Attention!

It is better to choose a gymnastic or yoga one, which will allow you to comfortably do exercises on the floor. When folded, it will not take up space, but you will feel uncomfortable doing tasks without it.

Abdominal muscle training should not be separate; during it, a set of general physical tasks is included and is done only after a good warm-up. To warm up the abdominal muscles, such a warm-up should include bending, pelvic rotation, rotation top part body in a standing position. After warming up, begin strength training.

Depending on your physical condition, you choose your own exercises.

It is worth noting that exercises related to raising the legs (alternately left and right or together) give more effort to the lower abs, and tasks to raise the body - to the upper part.

Keeping your legs locked when performing a sit-up places even more of the load on your upper abs than the same exercise with free legs.

It is also important to pay attention to the oblique muscles in the press, which are located on the side. To train them, do the following exercises:

Lying on your back, place your feet on the floor, bend your knees, and place your hands behind your neck. When doing crunches, stretch your right elbow to your left knee and vice versa;
Lying on your side, bend your knees. Lift your body up, then change the side you're lying on.
Lying on your back, lift your legs straight and touch the floor behind your head to the left and right alternately.

In order for the relief of the abdominal muscles to appear as quickly as possible, you need to select exercises so that at the limit of your capabilities you can only do 10-15 repetitions in 1 approach.

For these purposes, you can bend your torso with weights in the form of pancakes different masses, leg lifts with weights on the bar, etc. The main rule of such loads is to load the abdominal muscles with maximum load for 15 repetitions.

Learn how to choose the right leg weights.

The fastest way to pump up abs for a girl

It is more difficult for girls to pump up abdominal muscles, since these muscles are designed differently by nature. And if a man initially abdominal Press– protection of internal organs, and it must be powerful, then a woman’s abdominal muscles are very elastic in order to stretch during pregnancy. However, the task is quite doable with intensive training.

Also check out how to pump up a girl’s arms at home.

If we're talking about about abdominal definition, then to achieve it you need to do the same exercises as men, and to achieve the strongest effect you should not do any exercises after the press. Abdominal exercises come last on your fitness schedule. This way the muscles will “clog” and stand out.

How to pump up abs for children

You shouldn't expect your children to have the same beautiful sculpted abs as their parents. Muscles in children grow completely differently than in adults, and the presence of abs in a child is more of a pathology than a rule.

with properly formed abdominal muscles, the internal organs are correctly located in the body, which is very important, especially for girls at the age of puberty.

To maintain toned abdominal muscles for children, you need to do very simple activities two to three times a week:

Lying upper body raise. At this time, we hold our hands behind our heads, our toes under the sofa - 2 sets of 10 times.
Raising straight legs above the body while lying on your back. At this time, your hands lie on the floor along the body - 2 sets of 10 times.
Raising the knees to the chest while hanging on the Swedish ladder - 2 sets of 10 times.

Over time, the load should be slowly increased and new exercises added. Children love everything new, take advantage of it.

Find out how to pump your butt correctly.

The exercises put a load on the muscles of the entire abs and even the back, but the lower abs receive the greatest part of the load:

Lying on your back, raise your knees to your chest 20 times.
Lying on your back – raise straight legs to the body – 20 times.
Hanging on the bar - raising your knees to your chest - 10 times.
Hanging on the bar and raising your legs to it - 10 times.

If desired, exercises in a hanging position are made more difficult by putting weights on your legs.

Find out more ways to properly pump up your abs at home.

Video: how to pump up your abs at home as quickly as possible

Do you want to know what rules you need to follow to make beautiful abs at home and using furniture that everyone has at home? During the demonstration of the exercises in the video below, the instructor tells how to perform the tasks correctly and gives practical advice about the number of repetitions and approaches. By applying the knowledge gained in this video you will get maximum result in minimal time.

Source: http://sovets.net/2827-kak-bystro-nakachat-press.html

How to pump up your abs at home?

A beautiful, flat tummy is a source of pride fair half humanity. It is especially difficult to cope with fat in this part of the body, which is why many are interested in how to quickly pump up their abs at home. The solution to any problem must be approached comprehensively, therefore the fight against extra centimeters should be waged on two fronts: with the help of physical activity and proper nutrition.

How to properly pump up your abs at home?

When selecting exercises, it is important to consider that abdominal muscles recover quickly, so it’s worth changing the load frequently.

It is important to train daily and do at least 15 repetitions of each exercise in 3 sets. It's best to train in the morning.

It is worth listening to your body and, if necessary, reducing the number of exercises or repetitions. To achieve good results, you should gradually increase the load.

Basic exercises on how to pump up a girl’s abs at home:

Lying on your back, bend your knees. Place your hands behind your head and spread your elbows to the sides. Lift your body up and down. Make sure your lower back does not lift off the floor.
Without changing your starting position, raise your body and try to reach your opposite knee with your elbow. Do it in two directions. Thanks to this, you will be able to pump up the oblique muscles.
The next exercise will help pump up not only your abs, but also your back, as it also uses the back muscles. Lie on the floor and extend your arms parallel to your body. Raise your legs to a right angle and lift your pelvis off the floor. Do everything slowly, without sudden movements. Is this an option? Lying on your back, stretch your arms along your body, raise your legs and, tensing your muscles, lift your pelvis off the floor. Raise it as high as possible, but not sharply, and then return to the starting position.
The following exercise will help pump up the upper and lower muscles press. Again lying on your back, put your hands behind your head and bend your knees. At the same time, lift your torso and pull your knees towards your head.
Get on all fours so that your back is parallel to the floor. As you exhale, relax your stomach, and as you inhale, draw it in as much as possible. Breathing through your nose, continue to tighten your abdominal muscles. Hold at maximum tension for 15 seconds. and relax. This exercise puts stress on transverse muscles belly.

Special diet

Understanding the topic of how to pump up abs at home, you should pay attention to nutrition Special attention, as excess calories are the main cause of excess belly fat.

It is important to exclude all “simple” carbohydrates from the diet, that is, sweets, fast food, white bread, etc. The daily menu should consist of 30% “complex” carbohydrates, for example, buckwheat, bran, nuts, vegetables, etc.

The remaining 70% should be represented by protein foods with a small amount of fat: dairy products, fish, meat, etc.

Source: http://WomanAdvice.ru/kak-nakachat-press-doma

Beautiful abs without leaving home: proper nutrition and exercise

A man is “adorned” not only by scars, but also by developed muscles. Support muscle tone It won’t work just by carrying the “load” from the store to home. Regular classes Such exercises will only benefit the muscles of the upper shoulder girdle and forearms, but home “unloading” will create problems in the abdominal area.

Why do the abdominal muscles behave so “treacherously”? Physiology gives a disappointing answer - the structure of this muscle group, on the one hand, is a leader in fat accumulation, and on the other, an outsider in parting with it.

TO functional responsibilities of these muscles relate:

Stabilization torso to form correct posture;
Protection and maintenance of internal organs;
Direct formation abdominal wall.

The main “players” of this team are: straight, oblique And transverse abdominal muscles.

Straight the muscle is long, with a vertical structure of fibers, responsible for the areas of the upper and lower press. It plays the main role in the formation of the “pattern” of the relief.

Oblique muscles - lifting and carrying weights, rotating and maintaining the body in vertical position, bending to the side.

Transverse- a kind of abdominal belt. Responsible for waist size, turns, bending forward and to the sides of the body, and participates in the “exhalation mechanism.”

"Three pillars" on which it is built program“pumped up abs of a man”:

Rational nutrition.
Anaerobic physical activity (exercises under conditions of oxygen starvation, performed at high intensity).
Refusal from bad habits.

The real effect of classes can only be achieved if you follow integrated approach.

A proper diet is the first step to the coveted six-pack abs. Exercise without proper nutrition may not give any results.

Eat small meals 5-6 times.
The daily water consumption rate is 2.5-3 liters.
Protein food – about 50% (meat, fish, eggs, legumes, mushrooms, nuts).
Limit the consumption of simple carbohydrates (baked goods, candies, pasta), as well as canned and smoked foods.
Do not go on starvation diets - muscles, especially during periods of stress, need adequate nutrition.

“Sports axioms” that should not be forgotten

Consult your doctor (are there any contraindications).
Any workout begins with a warm-up (muscles need to be warmed up).
Select exercises according to the principle “from simple to complex.”
Increase the load gradually, only after the muscles adapt and tasks begin to be completed with ease.
Give your muscles enough time to rest (both during training between approaches, and when compiling the frequency of training in a weekly cycle).
Make sure that the exercise is performed correctly (only technically correctly performed movements have an effect).
Develop a breathing rhythm.
Stick to regular training (loads from time to time are a waste of time).

Exercises to help pump up your abs

There are many various types abdominal exercises that can be performed in a makeshift home gym.

Examples of exercises to strengthen and “pump up” the abdominal muscles at home:

Starting position (ip) - lying on your back, hands in the “lock” behind your head, legs bent at 90 degrees, and feet fixed (the sofa can be a support). Body lifts.
"Cot"- lying position on the floor. Simultaneous raising of arms and legs with touching. Legs rise to an angle of 90 degrees.
"Double Lift"- at the same time you need to raise your body and legs bent at the knees.
It is performed lying down, legs bent at the knees at an angle of 90 degrees, palms resting on the back of the head. Raising the shoulders while moving forward to hip joint without jerking, due to the efforts of the abdominal muscles, and return to the I.P.
The same exercise, only with the body rotated to the sides at the top point.
"Scissors"- I.p. lying on the floor. Vertical or horizontal cross movements are performed with the legs raised above the floor (about 30 cm).
"Bike"- I.p. lying on the floor, shoulders slightly raised. It is necessary to reach the opposite knee with your elbow, while at the same time the leg, bent at the knee, reaches towards the elbow.
We lie down on the floor, stretch our arms along the body. By tensing the abdominal muscles, raise your legs and lift your pelvis off the floor, returning to the standing position.
Lying on the floor, bend your legs at 45 degrees, hands behind your head. Simultaneously lifting the head and legs from the floor towards each other and returning to the position.
Performed in the supine position. Raising straight legs behind the head, touching the floor, alternately on the right and left sides.
Lie on your side with your knees bent. Lifting the body up. The same on the other side.
We lie on our backs, secure our legs to some support, cross our arms over our chests, and place our hands on our shoulders. When bending, you need to raise your upper body and touch your knees with your elbows and return to the I.P.
Lying on your back, your legs are not secured, but you need to support yourself with your hands (behind the sofa, for example). Lifting legs until they touch chest and lowering until your heels touch the floor. If the exercise is easy to perform, you can not lower your legs completely, but keep them in a hanging position at a minimum height.
Lying on your back, raise your legs straight to an angle of 90 degrees. We stretch our arms along the body, and press our palms to the floor. Without letting your shoulders leave the floor, your legs turn in the direction “to the side and down,” as deep as possible and pause. Then repeat in the other direction.
Performed lying on your side, head resting on bent arm, second hand resting on the floor in front of you, legs straightened. Raising the straight leg up with maximum amplitude in the longitudinal plane of the body and pausing at the top point of the movement. Repeat the same with the other leg.
Bend-overs using dumbbells - in a standing position, you need to hold the dumbbell at arm's length from the side of the same hip. The second hand is positioned straight along the body. Slowly tilt towards the dumbbell and the same slow straightening. After several repetitions, change hands with the dumbbell.

Exercises for home horizontal bar:

I.p. – hang, bend your knees at a right angle. Slowly turn your knees to the side while raising your feet. In the final phase of the movement there is a static pause and then repetition in the other direction.
"Corner"- raise your legs parallel to the floor and hold in this position for as long as possible. To complicate the task, you can add simultaneous pull-ups.
"Feet to the bar"– from a hanging position, you need to raise your straight legs to the pole and stay in this position.

Sample training program

To make classes more effective, it is necessary to draw up program which should be strictly adhered to.

Example training program for 2 week:

1st day. 4-5 sets of 20 repetitions.
3rd day. 4-5 to 15
5th - 4-5 for 25
7th - 4-5 for 20
9th - 4-5 at 15
11th – 4-5 for 30
13th – 4-5 to 20

Example training program for 30 days

Start off It is better to train with 1-2 sets, gradually increasing the load.
For enhancing the effect, some exercises can use dumbbells.
The last repetitions, performed against a background of fatigue, are the most valuable.
No need to perform 100 or more repetitions - this does not reduce body fat.
At overweight It is necessary to “dilute” strength exercises with aerobic exercise (walking, swimming, skiing).

Stronger, trained abdominal muscles will bring not only moral satisfaction, but also real improvement of the body as a whole.

Source: http://4bro.club/sport/training/kak-nakachat-press-doma.html

How to pump up your abs at home

On the matter of general physical development abdominal muscles or in other words, the abdominal muscles play a very important role. The press is the connecting link between large muscles lower limbs, shoulder girdle and hands. Also in most modern species sports it is difficult to count on success if you have weak developed muscles s belly.

A strong abs makes an athlete's movements more powerful, increases his performance and protects him from injury. Trained and developed abdominal muscles are very important for the health of the spine.

These muscles naturally stabilize lumbar region front spine.

Many people visit gym there is no opportunity, time or funds. Accordingly, the question arises: how to pump up your abs at home and which exercises are best?

Making sculpted abs at home is possible and anyone can do it!

How to pump up your abs at home?

Here we need to divide the problem into two components. The first is to strengthen the rectus abdominis muscle, make it stronger and more resilient. The second is how to get rid of subcutaneous belly fat and gain a flat, slender stomach, or even even see those cherished 6 packs.

As with other parts of the body, training and proper balanced nutrition will help us. There are people who choose just one thing. Someone regularly plays sports, but eats poorly, eats everything in a row and in large quantities. Such people can easily eat two servings of dumplings with mayonnaise and a chocolate bar after a hard workout.

And someone, on the contrary, carefully follows a diet, but does not exercise, and generally behaves extremely sedentary lifestyle life. The greatest physical activity for these people is usually climbing the stairs to the second floor of their home or office. Both of these approaches are ineffective.

Training and balanced nutrition together will lead you to results much faster. The effects of exercise and diet create a synergistic effect, that is, they complement each other and mutually reinforce each other. Nutrition is a separate large and important topic, which we will consider in our next article.

Here we will say that the first step on the path to a beautiful belly will be to give up two foods: sugar and white flour in all varieties and manifestations.

In the world of fitness, there is a lot of special equipment for the abdominal muscles, and the number of exercises known to trainers and athletes is constantly growing. They vary in their complexity, safety, and execution style.

After all, not everyone has access to modern exercise equipment. Some people have a pair of collapsible dumbbells, others have a bar in the doorway. All this can be used for abdominal training at home, the main thing is to choose the right exercises.

For a good workout at home, at the first stage, you only need a gymnastic mat. This complex is designed for beginners, or for those who start training after long break. Consists of three exercises:

Raising the body from a lying position. Lie on the floor, put your legs up on a hill (sofa, chair). The legs should lie in such a way that there is an angle of 90 degrees at the knee joint. The arms are straight at the elbows, pointing straight up. Using your abdominal muscles, lift your shoulders and shoulder blades off the floor, and reach your toes with your hands. Exhale as you rise. Smoothly return to the starting position. This is one repetition. It may be difficult to reach your legs at first, in which case, lift with less than full amplitude. It is important that at least the shoulder blades come off the floor.
Raising legs from a lying position. This exercise is for those who don’t know how to pump up their lower abs at home. Lie down on the floor. Hands along the body, palms down. Legs are bent at the knees. The heels are on the floor and as close to the buttocks as possible. The toes of the feet are pointing upward. Using your abdominal muscles, pull your knees up and towards your chest. Required condition– the pelvis must lift off the floor by at least a couple of centimeters, otherwise the abdominal muscles will not engage in work. Exhale as you rise. Slowly return your legs to the starting position. This is one repetition.
Plank. Take a position resting on your elbows, that is, face down and the fulcrum points will be the toes of your feet and forearms (arms bent at the elbows. Raise your pelvis slightly, it should be about ten centimeters above your shoulders. Round your back by tensing your abs. Place your chin in chest. This exercise is performed for a while. Here you need to count seconds, not repetitions.

This program lasts six weeks. Conduct training every day or every other day.

1-2 weeks.

Rest 30 seconds.
Leg raises 10 reps.
Rest 30 seconds.
Plank 30 seconds.

This is one circle. You make three of these. Rest one minute between circles.

2-4 weeks.

Raising the body 10 reps.
Without rest.
Leg raises 10 reps.
Rest 30 seconds.
Plank 30 seconds.

This is one circle. You make four of these. Rest one minute between circles.

5-6 weeks.

Raising the body 10 reps.
Without rest.
Leg raises 10 reps.
Without rest.
Plank 30 seconds.

This is one circle. You make five of these. Rest one minute between circles.

Perform this set of abdominal exercises regularly for six weeks, eat right and you will certainly see results.

Source: http://muscleoriginal.com/kak-nakachat-press-doma/

How to quickly and effectively pump up your abs at home?

The basics of proper nutrition for beautiful abs. What myths exist about his training? A set of exercises and techniques for performing them.

There is an opinion that you can get “killer” beautiful abs and achieve abs only in the gym and under the guidance experienced trainer. Not at all like that. At making the right choice exercises, the issue can be solved at home. The main thing is to know how to eat properly, what to consider during exercise and what exercises to choose. In this article we will look in detail at how to pump up your abs at home quickly and without any problems.

If you continue to eat in the same way and eat sweets, then you can forget about beautiful abs. To achieve results, consider a few important points:

firstly, about half of the total diet should be proteins. As for carbohydrates, they must be complex;
secondly, drink as much fluid as possible (about two to three liters). This daily intake will be sufficient;
thirdly, calculate your calorie intake and strictly adhere to it. Exceeding the norm is a “plus” in the abdominal area;
fourthly, eat fractionally, that is, in small portions. At the same time, do not skip breakfast under any circumstances.

Myths about the press

The desire of many to pump up beautiful abs and regular failures have led to the emergence of many myths. Here are some of them:

If you actively train your abdominal muscles, the fat will go away by itself. Not at all. To get rid of fat, you first need aerobic exercise;
training your abs daily is much more effective than 3-5 times a week. Again, this is a fallacy. Muscle fibers Rest is necessary for full growth. IN otherwise the effect will be minimal. Daily activities good only for professionals, muscles that recover faster;
Several exercises may be enough to achieve the effect. There is also an error here. To get the expected abs, training should be varied;
a large number of repetitions allows you to achieve results faster. And again “by”. If you do a lot of repetitions, then all you will achieve is unique endurance. As practice shows, it is better to do several various exercises, but 15-20 repetitions than one, but 50 times.

Before you start training, consider the following points:

Abdominal muscles tend to get used to identical loads. Therefore, variety is very important to them;
it’s impossible to see the “cubes” while there is a thick layer of abs on top;
the effect can be achieved if the training is carried out before the first signs of burning;
during training there should be no fanatical diets - muscles need to get everything they need for growth;
carefully observe the exercise technique. Violation of the latter can cause serious injury.

Basic exercises

Now let’s look at a group of exercises that will be most effective for working out the abdominal muscles:

twisting This exercise should be performed in a horizontal position, with your back on the floor, knee-joint bent, hands behind the neck, and elbows spread to the sides. Now slowly lift your torso and lower it to the starting point. Please note that your lower back should be on the floor throughout the entire approach. The number of repetitions is 20-30 times. Number of approaches – 3-4;
diagonal twist. The original position remains unchanged. The only difference is that after lifting you need to touch your right elbow joint to the left knee. On the next rise, move the left elbow joint to the right knee. The number of repetitions is 20-30 times. Number of approaches – 3-4;
reverse twisting. Plus this exercise– an opportunity to work the lower part of the abs. Initial position - the body lies horizontally, the back touches the floor, the hands are on the left and right sides of the body. Now tense your abs and lift your legs, and then lift your pelvic area behind your legs (the further, the better). As soon as the abdominal muscles have received maximum tension, return to the original position. The number of repetitions and approaches is the same as in previous exercises;
Double twisting is a complicated form of a popular exercise. Almost the entire press area works here. The initial position is standard except that the legs are bent at the knees at about a 45-degree angle. Next, do the exercise. In this case, the legs and head should rise at the same time. Number of repetitions – 25-30 times, total number of approaches – 3-4;
leg lift. This is a great and simple exercise to target your lower abs. The point is simple. Take a horizontal position, legs extended, arms along your body. Now lift one leg and the other in turn, holding each of them in the top position for about 5-7 seconds. A similar exercise should be performed on your side. The number of repetitions and approaches is the same as in previous versions of the exercises;
abdominal vacuum. It is necessary to perform this exercise, because with its help the transverse part of the press is perfectly worked out. The principle of implementation is simple. Get on all fours and keep your back as straight as possible. Release all the air from your lungs, relieve tension in the abdominal area and draw in your stomach. Afterwards, “freeze” in this position for 16-18 seconds and try to pull in your stomach even more. The number of repetitions to start with is 13-15. As soon as you have the necessary experience, you can increase them to 20-25;
scissors. This exercise perfectly highlights the abs, so including it in your workout is a must. All you need to do is lie horizontally with your arms near your body. Raise your legs about 10-15 centimeters from the floor, then begin to swing your legs left and right, imitating the work of scissors. You can't raise your head. Do the exercises as long as you have the strength to do so. The total number of approaches is 3-4.

Results

The exercises listed above do not have to be performed in one workout. You can combine them so that each session is as intense as possible, and your muscles do not get used to the same loads. If you do everything correctly, the result will definitely come.