Pro Tips

How to pump up beautiful abs at home

Most of those who care about their figure dream of not only having a flat and toned stomach, but also being proud of their six-pack abs. Can this be done quickly and without health consequences?

If you think that pump up cool press is possible only in the gym, then this is not so! The basis of any sports activity is simple: proper nutrition, thoughtful exercise, regularity. If you follow these points, in a couple of months you will be able to boast of perfect abs, and no one will believe that you did not go to the gym. However, those who want pump up your preness in a week at home, will be very disappointed: these methods are designed for correct and long-term results, and not for speed.

It is best to do abdominal exercises (like other exercises) in the morning. The best option to pump up the press three times a week for an hour. You should not do abdominal exercises more often, because more exercises do not mean that you will achieve beautiful press to the cubes quickly and efficiently.

Drinking regime and proper nutrition are also important. If you choose one thing - diet or training - do not expect results. There will be muscles, but under a layer of fat, so no one will see or appreciate all your efforts. Burning fat through dieting can lead to sagging skin and dehydration, and you will simply lose muscle mass instead of building it.

Here are some exercises that will help and To pump up abs for a man or a girl at home:

Exercise No. 1. Twisting

The exercise is performed from a lying position, legs bent at the knees, hands behind the neck, elbows spread to the sides.

Slowly lift your upper body. Also slowly lower yourself to the starting position. The lower back should be pressed firmly to the floor throughout the exercise. Perform this upper abdominal exercise in three sets of 50 crunches.

Video: How to effectively pump up your abs in just 10 minutes!

Exercise No. 2. Diagonal twist

The starting position is the same. Do the twist so that your left elbow touches your right knee, and after that, with the same success, your right elbow touches your left knee.

Perform the exercise for the oblique abdominal muscles in three sets of 30 crunches on each side.

Exercise No. 3. Reverse twist

This exercise strengthens the lower abdominal muscles. Starting position - lying on your back, arms along your body. Tighten your abdominal muscles and lift your legs, and then lift your pelvis off the floor and lift it as high as possible.

Having reached the highest degree of tension in the abdominal muscles, slowly return to the starting position. Do 3 sets of 12 repetitions.

Exercise No. 4. Double twist

This exercise develops both the upper and lower abdominal muscles. Lie on the floor, bend your knees at an angle of 45 degrees.

Your hands can be placed on your shoulders or behind your head. Raise your head and legs and slowly move them towards each other. Also slowly return to the starting position. Repeat this exercise three times 25 times.

Exercise No. 5. "Abdominal vacuum"

When performing this exercise, the transverse abdominal muscles are mainly loaded. Get on all fours, keep your back straight.

Exhale completely, relax your abdominal muscles, and then pull your stomach in as much as possible. Breathe through your nose, do not hold your breath and continue to draw in your stomach. Freeze in a position with your stomach pulled in for 15-20 seconds, relax. To start, do 12 repetitions. Over time, increase the number of repetitions to 25.

Video: Working on the abs correctly

Exercise No. 6. "Bike"

Starting position - lying down, hands behind your head. Bend your knees at an angle of 45 degrees. Imitate riding a bicycle by alternately bringing your right and left elbows closer to your knees.

Don't lift your head off the floor. The closer the legs are to the floor, the more intense the exercise, the more the abdominal muscles work.

Exercise No. 7. "Book"

Lie on your back, stretch your arms behind your head. Raise your body and legs at the same time, trying to touch your knees with your forehead. Slowly return to the starting position.

It is important that your legs are straight and brought together throughout the entire exercise. This exercise develops both the upper and lower abdominal muscles. Do it in three sets of 10 times. Over time, you can move on to a more complex version of this exercise, when the body and legs are not lowered completely, but freeze about 15 centimeters from the floor, after which the next twist is done.

Exercise No. 8. Pulling bent legs to chest

Sitting on the floor, legs bent at the knees, feet touching the ground.

Using your palms for stability, extend your legs forward without straightening them completely. Pull your legs towards your chest, then extend them forward again.

Video: Training all abdominal muscle groups

Exercise No. 9. Crunch “Frog”

Sitting on the floor, feet touch the ground. Raise your legs and pull them towards your chest, trying to wrap your hands around your knees without touching them.

Then stretch your legs forward and spread your arms to the sides.

Exercise No. 10. Spread-legged frog crunch

The exercise is similar to the previous one, with one difference - when stretching, the legs should be spread apart from each other at a distance of 60-80 cm between the ankles.

Exercise No. 11. Full Crunch with Spread Legs

Lying on the floor, legs spread forward. Raise your torso and, placing your left hand behind your head, reach with your right hand towards your left leg.

Return to the starting position and change hands.

Exercise No. 12. Exercise “Pipe scissors”

Lying on the floor, legs together, arms along the body. Without lifting your head and legs, slowly lift one leg up, then slowly lower it down.

Switch legs. At the bottom, keep both legs elevated.

Exercise No. 13. Knee and hip raises

Lying on the floor, arms along the body, palms touching the floor. Place your feet together and spread your knees out to the sides.

Without pushing with your hands, lift your legs up, lifting your pelvis off the ground as high as possible. Keep your knees straight when moving.

Video: Press - constant work on yourself

Exercise No. 14. Raising straight legs up

Lying on the floor, arms along the body, palms touching the floor. Straight legs are raised up and bent at a ninety-degree angle to the body.

Without pushing off the floor with your hands, lift your pelvis as high as possible.

Video: How to properly pump up abs for girls

Exercise No. 15. Alternating crunches

Lying on the floor, straight arms extended upward. Without lifting your feet off the ground, lift your body, trying to touch your toes with your hands.

Lower your body halfway while raising your legs, then try to touch them again.

Exercise No. 16. Lying lateral crunch

Lying on your side, knees bent at a thirty-degree angle. Place one hand on the floor for stability, the other hand behind your head.

Lift your legs up and pull them towards your chest. Repeat for the other side.

Video: How to make your belly attractive

Exercise No. 17. "Climbing the Leg"

Lying on the floor, knees bent, feet on the ground. Extend one leg forward, touch your toes with your hands, and slowly lower down your leg, as if rappelling.

Then “walk up” your leg, keeping it straight. 14 times on each leg.

Exercise No. 18. "Mason Crunch"

Sitting on the floor, knees bent. Clasp your arms straight in front of you, lift your bent knees off the ground, then try to touch your left and right sides alternately. Perform for 25 seconds.

A beautiful, athletic and fit body is 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 about the structure of her abdominals, it’s time to remember the folk wisdom - “You are what you eat” and think about proper nutrition while pumping up the 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:

1. cottage cheese and dairy products;
2. chicken breasts;
3. lean meat;
4. 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:

1. porridge;
2. cereal bars;
3. 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 will appear at your best and have not only toned abdominal muscles, but also your body as a whole.

The above is addressed specifically to those who want to pump up their abs, but if the goal is to get rid of a 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 an excellent fitness trainer, take the time and listen to it words of wisdom and make it a rule to create and stick to a balanced, nutritious 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 - a large ball that will help you work several muscle groups at once.

Among the most effective exercises for achieving your goal, that is, pumping up the “steel” press, will be:

1. twisting (legs bent at the knees, hands behind the back, alternating movements to the right and left);
2. lifting from the floor (legs bent at the knees, hands behind the back, lifting the torso forward);
3. lifting your legs off the floor;
4. 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 set of exercises 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.

1. 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.
2. Work from home. It is often believed that in order to pump up sculpted abs, 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.
3. 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.
4. 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.
5. 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. The legs can be straight (to increase the load) or bent at the knees (this makes it easier to work at the 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. All you need to do is screw a sturdy 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 approximately 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.
• Upper Ab Raise . 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 it, you will lose body fat at a breakneck 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:

And playing sports, the idea of ​​a successful person certainly includes a slender, fit figure. Exercises in fitness clubs, running and cycling have become very popular. Posting a photo of yourself in workout gear on social media has become almost a mandatory ritual.

In connection with new trends, even a slightly visible belly has turned into a subject of discontent and incessant struggle. If a girl is not in a position, there are two reasons for its appearance: fat deposits and weakened abdominal muscles. Both reasons should be fought, and the desire to gain beautiful abs will overcome laziness, forcing you to adjust your diet and start training. How at home?

First you need to understand the structure of the muscles responsible for an ideal flat stomach. At least a superficial knowledge of their anatomy helps you choose the appropriate exercises for independent training.

The abdominal muscles are flat and wide; they cover the abdominal cavity in several layers. The first layer is the external oblique muscle, then the internal oblique and transverse abdominal muscles. The rectus muscle gives a beautiful relief with cubes. It is denser on top, up to the waistline, so it pumps up much faster there.

Because of this feature, some people think that the abs are made up of two parts, but the rectus muscle simply thins out at the bottom of the body. When pumping up the abs, the main work is done by the upper part, and cubes are formed from the navel and above.

However, to classify exercises, the abs are divided into upper and lower (abdominal). The latter will take longer to tinker with due to the structure of the rectus muscle.

When practicing on your own, you should carefully study the set of exercises for each muscle group. A special yoga mat will help you pump up your abs at home, because most abs exercises are performed in a lying position. If you have decided to go to the gym, the best way to create a suitable training sequence would be at least a couple of sessions with a trainer. Each exercise is performed 10-30 times and requires 3 approaches for the best muscle development.

Exercise 1. Crunches

Lie on your back, bend your knees, place your feet on the mat shoulder-width apart, clasp your hands at the back of your head or hold them at your temples. Raise your head and upper body up, lifting them off the mat.

Under no circumstances should you lift your lower back and middle back off the floor, otherwise your thigh muscles will start working instead of your abs. You should also not pull your chin up. The body should maintain its original position when lifting the head, shoulders and upper back.

When performed correctly, the exercise uses all the muscles of the abdominal cavity, including the rectus abdominis, which forms the cubes.

Exercise 2. Bicycle

Lie on your back, raise your knees bent above the floor. Rotate your legs, repeating the movements while pressing the pedals.

If you have preparation, you can complicate the exercise. Lifting your head and shoulders off the floor, pull your elbow toward the knee of the opposite leg as they rotate.

Exercise 3. Boat

Lie on your stomach, stretch your arms up. Lifting your head and shoulders off the mat, simultaneously pull your right arm and left leg up. Repeat with your left hand and right foot. The exercise should be performed by alternating arms and legs.

Exercise 1. Crunches with legs raised

Lie on your back, raise your bent legs up at an angle of 90 degrees, stretch your arms in front of you. Keeping your body in its original position, lift your head and upper back off the mat, while pulling your arms forward.

During execution, you should not raise your chin or press it to your neck. This exercise is very labor intensive and is intended for well trained people. For beginners, it is better to start with standard crunches.

Exercise 2. Crunches with fixed legs

Lie on your back, with your toes hooked onto the bottom of a cabinet or other stable support, and clasp your hands at the back of your head. Raise your head and upper back, maintaining the position of your chin and elbows.

For lower abs

Exercise 1. Scissors

Lie on your back, place your arms along your body, palms down, and slightly raise your straight legs. Keeping your legs suspended, make crossing movements with them.

It will be difficult for beginners to perform an exercise that requires good physical preparation. By raising your legs higher, you will be able to reduce the load.

Exercise 2. Steps

Lie on your back, place your arms along your body and lift your straight legs off the mat. With straight legs, alternately make short movements up and down, reminiscent of steps.

Socks should be pulled towards themselves. This will allow you to use your calf muscles more.

For oblique muscles

Girls should not get carried away with repeated repetitions of exercises on the oblique muscles, otherwise the waist will increase in volume. They are more suitable for men.

Exercise 1. Swing with a bent leg

Lie on your back, bend your knees, place your feet on the floor shoulder-width apart, clasp your hands at the back of your head. Lifting your leg off the floor, simultaneously pull the elbow of the opposite hand by the knee. The shoulder blades should come off the floor, but the lower back and middle of the back should not. First, do 20-30 exercises on one leg, then on the other.

Do not pull yourself up with your elbows and keep your chin in its original position, otherwise you can strain your neck muscles.

Exercise 2. Side bends

Stand up, place your feet shoulder-width apart, clasp your hands at the back of your head. Alternately slowly lean as low as possible to the right, return to the starting position and lean to the left.

Do not change the position of your elbows. It is better to do the exercise in front of a mirror and watch for a clear movement of the upper body to the side, without bending forward.

Exercise 3. Swing your leg to the side

Stand sideways to the support and hold onto it with your hand. Swing the other leg to the side with maximum amplitude. You can pull your leg up, but without jerking. After completing 20-30 swings, change position and continue practicing with the other leg.

When choosing a menu for active sports, you should rely not only on the recommendations of doctors and trainers, but also listen to your body. As a rule, the desire to eat fatty foods is the first to disappear. It takes a long time and is difficult to digest, and the body directs the main energy to increased muscle activity.

Since metabolic processes in the body occur faster during and after training, you need to drink more water to get rid of waste products and maintain water balance.

It is better to eat small portions 5-6 times a day. 15-20% of the daily diet should be vegetables and fruits, with the exception of sweet grapes and melons.

Carbohydrates are better absorbed in the morning, so you should try cooking porridge in water with the addition of a small amount of butter or vegetable oil. A glass of freshly squeezed fruit juice would be a great addition to it.

Any dairy or fermented milk products should be eaten before 16-00, after which they bring less benefit. You will have to limit your consumption of red meat, and instead eat boiled chicken breast with a green salad.

Eating should occur two hours before training and the same time after. The ideal option would be to consume 5% of the daily diet at the end of classes.

Of course, it is difficult to strictly follow the appropriate diet, but at least approximately following it helps you quickly get rid of unnecessary fat deposits and get the coveted relief.

How long does it take to pump up your abs?

Finding sculpted abs is available to everyone, you just have to firmly and persistently pursue your goal and not give in to laziness. Trainers advise starting classes 2 times a week.

The fact is that muscles unprepared for stress are at risk of microdamage, and their recovery will take several days. Gradually increasing the duration and frequency of classes, it is worth bringing them up to 4 times a week, and stopping there.

Even Arnold Schwarzenegger wrote in his autobiography about the need for days off, because muscle mass grows on days without training. Bodybuilders visit the gym 5-6 times a week, but most people are not attuned to their laurels. The main task is to bring the body into shape and its subsequent maintenance.

If you follow a non-strict diet, but follow basic nutritional standards and work out your abs 2-3 times a week, after 2 months a person will gain abs that stand out strongly on their torso.

When you want to achieve something, as a rule, no excuses for sneaking out of training come to mind. At first it will not be easy to get into the new rhythm, but then it will be enjoyable. The results of sports that are noticeable to oneself and others are also of no small importance.

Exercises give maximum effect when performed slowly with a sufficient number of repetitions after a short rest. Firstly, jerking injures muscles, especially for beginners. Secondly, they will not allow every muscle to be pumped up, since the strongest and most developed will take the “blow”. With the right approach to training, your abs will become proportional and beautiful.

Body position during exercise also matters. The posture must certainly be straight so that the efforts fall specifically on the abdominal muscles. During the training process, it is important to feel them, even if it is a burning sensation or severe fatigue.

After 3-4 weeks of training, you should do a few more exercises at the end, even if it seems completely impossible. At this moment, the muscles are worked out most intensely.

Before starting intensive training, people who are overweight need to reduce it as much as possible. It will be difficult for the heart to cope with additional loads if the volume of the body does not decrease at all. Those who are prone to obesity need to gradually increase the pace of exercise and carefully monitor their pulse and blood pressure.

Proper breathing while pumping up your abs will speed up the achievement of your goal. When twisting and other exercises, exhalation is done at the moment of raising the torso or legs, i.e. while making an effort.

Conclusion

If you decide to look like a model from a sports magazine, you need to prepare for long training sessions. Unfortunately, you won’t get a flat stomach and toned abs in one day filled with the most useful exercises. Most likely, muscles that are not accustomed to such loads will begin to ache very much, and the enthusiasm to continue exercising will decrease. You need to be patient and train yourself to exercise regularly.

Often people who add a visit to the fitness club, morning exercises or jogging to their schedule completely change their lifestyle and become much stronger and more seasoned. Playing sports makes you think about proper nutrition, incl. limiting the amount of coffee you drink and replacing it with mineral water.

As a result, not only the body acquires graceful contours, but also overall well-being becomes better. A person is in good shape and in a good mood, which affects relationships with others and work achievements. In the future, having achieved success in various fields, he will remember with a smile that it all started with the desire to pump up his abs at home.

The abdominal contour is divided into the upper part, the lower part and the side, which is also called the “oblique muscles”. Home conditions are quite suitable for achieving excellent results, but it is very important to know how to properly pump up your abs.

1. Lying on your back and straightening your arms “at your sides,” slowly begin to raise and lower your legs, while the bend level should be about 90°. During this exercise, most of the load goes to the lower abs. By dividing your workouts into 3-5 sets of 30 reps, you will get excellent sculpted abs while practicing at home.
2. The next exercise is very similar to the previous one, the difference is that the legs should be raised alternately, 15-20 times each. This lesson is less complicated and is suitable for those beginners who find their first training quite difficult. Classes should also be divided into 3-5 approaches of 30 times.
3. You need to bend your legs at the knees, put your hands behind your head so that your elbows are directed to the sides. Start performing twisting movements - your left knee should touch your right elbow, and vice versa. These training exercises make it possible to get relief in the oblique abdominal muscles. They pump the press in this way, doing 4-5 sets of 40-45 times.
4. To perform the reverse crunch exercise, you need to lie on your back with your legs raised 90°, your pelvis should be lifted off the floor, and the higher you can rise, the better. This exercise allows you to pump not only the upper abs, but also the lower ones. There should be at least 4 approaches, 15-20 times.
5. The “bicycle” exercise is familiar to many, but not everyone knows that this is a great way to. By the way, there is no need to doubt the effectiveness of this exercise. To perform this, 3-5 approaches to the maximum are enough.
6. The next exercise, known to every experienced athlete, is called “vacuum”. The steps to perform it are very simple: get on all fours, not forgetting to make sure that your back is absolutely straight, take a deep breath, try to relax your abdominal muscles, while your stomach should be pulled in as much as possible. You need to breathe through your nose without holding your breath. This exercise needs to be performed about 15 times.
7. To perform an exercise called the book, lie on the floor and begin to lift your legs and body at the same time. As you can imagine, the exercise is not easy, but when doing it you involve almost every muscle. Here you should do 3-5 approaches, 10-15 times.
8. Most men are interested in the question of how to properly and quickly pump up their lower abs. The most effective exercise aimed at training the lower abs is lifting the legs while hanging on the bar. Here you can use any of the options below.

To perform the first option, while hanging on the bar, begin to raise your legs to 90°, while they should be straight. This exercise works great on all abdominal muscles, but the lower abdomen takes the main load.

For the next exercise, hanging on the bar, legs bent at the knees should be raised to the chest. The last option involves lifting your legs straight so that they touch the bar. Performing this exercise is physically and technically very difficult, but if you manage to perform it 10-15 times, the result will not be long in coming.

All of the above exercises are considered the most famous and effective. With their help, you can create your own program for training your abs at home. Exercises can be alternated, but you should start with less difficult exercises.

Many athletes and those who simply want to have an excellent figure think about how to quickly pump up their abs.

Many athletes and those who simply want to have an excellent figure think about how to quickly pump up their abs. The abdominal muscles require regular exercise, since they are responsible not only for the appearance of the abdomen, but also for the position of the internal organs of the abdominal cavity. How to quickly pump up your abs to six-pack size? Is there a most effective set of exercises? Let's understand all these issues.

You can have very strong abs, but no one will know about it except you unless you reduce your body fat percentage. In order for those same six-pack abs to appear, you need to combine diet and exercise. Then the result will be obvious to everyone. So, there are several useful recommendations that will help you achieve your goal:

• Be sure to have breakfast. Many people skip breakfast, thinking that this way they will lose weight faster. In fact, it's the other way around. Breakfast is the most important meal of the day. It turns on all metabolic processes, gives energy and vigor for the whole day. It is believed that breakfast should be the largest meal of the day. Lunch should be a little smaller, and dinner should be the lightest meal. By skipping breakfast, you run the risk of eating a lot more during lunch and in the evening, and this will definitely not lead to slimness. Prolonged fasting leads to breakdowns and overeating, so the best option is a hearty breakfast, a medium lunch, a light dinner and two small snacks during the day. If you don't have time to have breakfast in the morning, take an energy bar with you and eat it at work or school. In general, a way out can always be found. Cooking oatmeal, for example, takes only 3 minutes, because you just need to pour boiling water over it.
• Reduce your lunch portion. During the day it is good to eat vegetables, complex carbohydrates and some protein. Lunch example: vegetable salad with olive oil, buckwheat and a piece of grilled chicken breast. The portion of meat should be the size of your palm. Vegetables should take up half the plate. Fiber helps you feel full faster, cleanses the intestines, and normalizes digestion. Vegetables and fruits are a great option for a snack.
• Don't be afraid to lift weights. The more developed your muscles are, the more calories you burn at rest. Weight training helps you lose weight, but some people are afraid to do strength training due to the increase in muscle mass. This mainly applies to girls. In fact, to achieve bodybuilder shape, you need to train for years and spend hours in the gym. If you only do aerobic exercise, you will lose both fat and muscle mass. The best option is a combination of strength and cardio training. In this case, your body fat will decrease and muscle mass will increase. During such exercises, the figure becomes very athletic, fit and sculpted, which is what we strive for.
• Drink enough water. The daily fluid intake is 30 g per 1 kg of weight. This volume includes the tea drunk during the day. By the way, green tea and coffee help speed up metabolism.
• Train yourself to eat often, but in small portions. This will keep your metabolism normal and help you shed those extra pounds. The volume of a single serving is 200-250 g. It is advisable not to drink food.
• Eliminate refined foods. White bread, polished rice, pasta, sugar, refined oil - all these are useless and dangerous products for the body. It is also necessary to give up sausages, too salty dishes, sweets, smoked meats, potatoes, and fatty foods. If you love pasta, then choose products made from durum wheat. Yeast-free whole grain bread can also be used as slow carbohydrates in moderation.

How to quickly pump up your abs at home: a set of exercises

Exercise 1- squats

When it comes to how to quickly pump up six-pack abs, many begin to mindlessly lean on crunches, focusing on the number of repetitions. Don't forget that abdominal muscles and posture are directly related, and abs aren't just for showing off. The best abdominal exercises are those that challenge the entire body, including the back muscles. A great option for abdominal exercises is deadlifts and squats. These exercises train many muscle groups, including the abdominal muscles, and also work the buttocks, quadriceps and help burn fat.

Exercise 2- flexion

Lie on the floor with your arms extended in front of your chest. Raise your knees as high as possible. Do not put your hands behind your head, as this can put excessive strain on your back muscles. You can also cross your arms over your chest and place them at ear level, but not touching your head. Next, lift your body and pull it towards your knees, using only your abdominal muscles. It is important not to lift your entire back completely or create unnecessary tension in your back. Raise your shoulder blades and stay in this position. When lifting, exhale through your mouth, then hold your breath a little, fixate at the top point, feel the tension in your abdominal muscles, and then smoothly lower yourself down without throwing your head back.

In this exercise, technique is more important than the number of repetitions. Be sure to monitor your breathing, the position of your back, lower back and arms.

Exercise 3- lifting the body in a sitting position

This is the most popular and effective exercise. Lie on the floor, bend your knees, place your arms at ear level or cross them in front of your chest. From the starting position, begin to rise, lifting your back and shoulder blades. Try to sit down with your back straight. This is a classic abdominal exercise that everyone did in school. The same exercise can be done on an incline bench or on a fitball. Trained athletes need to do body lifts with additional weights. The weighting agent is placed on the chest during exercise. Weight is added depending on the athlete's preparation.

Exercise 4- bike

Raise your legs off the floor and make circular movements, as if pedaling a bicycle. Move your feet as if you were pedaling a bicycle. Keep your hands behind your head and try to touch your left elbow to your right knee and vice versa.

Exercise 5- lying leg raises

Lie on the floor, straighten your legs and keep them together, place your arms along your body. Raise your legs above you, forming a 90-degree angle. Try not to bend your legs at the knees. Slowly lower your legs without touching the floor. You should raise and lower your legs using your abdominal muscles. To enhance the effect, you can do hanging leg raises. For this purpose, a crossbar, bars or Beresh loops are used. The straighter you keep your legs, the harder the exercise will be.

Exercise 6- folding

Lie on your back. Place your hands along your body or in front of you. Next, simultaneously lift your body and legs so that your face and knees are as close as possible. At the same time, do not forget about posture and straight legs. You won't be able to straighten your legs perfectly, but you need to strive for this. You should fold yourself like a jackknife. You can also hold the ball between your legs and try doing the exercise in this position.

Exercise 7- straight and side plank

Stand on your elbows and toes. Your body should resemble a stretched string. Don't lift your tailbone up or fall down. Tighten your body as much as possible, keep it straight and stand in this position for 30 seconds to 2 minutes. The side plank looks much the same, only you turn on one side and lean on one hand. Then change sides. This exercise uses the maximum number of muscles. The stronger your abs, the longer you can stand.

Exercise 8- crunches for oblique abdominal muscles

The oblique muscles are located on the sides of the abdomen. To make them visible, you need to twist across the body with resistance. Crunches can be done while holding a ball in your hands. To perform the exercise, lie on your back, bend your knees and lower them to one side. Lift off your shoulder blades and do straight crunches. This will involve the oblique muscles.

Exercise 9- working out the abs on a fitball

Lie on the fitball with your lower back, rest your feet on the bed or sofa. Start doing crunches without arching your back. Another option: lie on your back, bend your knees and hold a ball between your feet. Try to lift your shoulder blades and legs off the floor at the same time, reaching for the ball with your hands.

The most effective exercises are crunches and cycling. To get rid of a rounded belly, you need to strengthen your back muscles and be sure to monitor your posture. Many people have a prominent belly because they slouch. If you straighten your back and turn your shoulders, your stomach will naturally retract.

How to pump up abs for a girl?

Speaking about how to quickly pump up a girl’s abs, it should be noted that the structure of the female body is somewhat different from the male one. Nature determines that women accumulate more fat in the abdominal area, and getting rid of it is not so easy. Here you need to strictly follow a diet and do exercises regularly.

Exercises for girls on the upper abs:

• Twisting;
• Deflections;
• Lifting legs in a lying position.

Lower abs exercises:

• "Harmonic";
• Steps on weight;
• Raising the legs with a raised pelvis in a lying position.

Lateral muscles:

• Tilts to the side;
• Leg straightening;
• Lateral twist;
• "Scissors".

To achieve six-pack abs, girls need to follow a diet, such as a low-carb diet. Relief will appear only if the fat layer on the abdomen reaches less than 1 cm.

Exercise “Vacuum” for a saggy belly

If you want to make your waist thinner and your stomach flat, then do the “vacuum” exercise every morning and evening. It can be performed by both women and men. With this exercise you can achieve abdominal definition. What does the “vacuum” exercise do?

1. Firstly, the waist becomes thinner;
2. Secondly, the percentage of internal fat decreases;
3. Thirdly, the stomach narrows;
4. Fourthly, the stomach becomes flat.

The technique of performing the exercise is quite simple:

• Stand up straight and put your hands on your knees or lie on your back;
• Inhale slowly through your nose, filling your lungs as much as possible;
• Exhale sharply through your mouth and draw in your stomach;
• Hold your breath for 10-15 seconds.

The exercise must be done 10 times.

If you want to tighten your stomach, then the “vacuum” exercise is ideal. To pump up your abs, you need to stick to a diet. If you are overweight, you will not see the desired results. Your abs of steel will be hidden under layers of fat. By pumping up your abs, your stomach does not become thinner. It gains definition only if there is a minimum percentage of body fat.

• If you are overweight, then lose weight first, and then start pumping up your abs.
• Don't step on the scale every day. Muscle weighs much more than fat, and with visual weight loss you can see a plus on the scale. This is due to the fact that muscle mass is gaining and growing.
• Create a meal schedule and stick to it. By skipping one meal, you risk overeating in the evening or before bed.
• If you have an asthenic figure and want to strengthen your abdominal muscles, then try to tense your abdominal muscles all the time. This can be done unnoticed by others, sitting in a chair, working at a computer, or standing in line. Over time, the muscles will get used to being in good shape and your stomach will acquire beautiful shape.
• Drink a cup of coffee before training - this will help speed up your metabolism and activate the fat burning process.
• Drink small amounts of water throughout the day and during workouts.
• Try to strengthen your abs and your body when you are young. This will help you avoid many problems in the future.
• Pay attention to both strength and aerobic exercise. Try yoga - it calms you down and helps you fight stress.