How to quickly pump up abs at home for a girl. How to quickly pump up your abs - to get rid of your belly, how to do it correctly How to get six-packs on your stomach

As you know, the treasured eight pack is the result of working on the rectus abdominis muscle. And it is easier to pump up the upper six than the lower two - there is more muscle tissue in the abdominal cavity.

Plus, the differences between the female body and the male body do not work to the benefit of the relief - in girls, the desired abs are often hidden under a layer of fat. How to get rid of it, read below.

Every representative of the fair sex who has once crossed the threshold of the gym dreams of a beautiful, sculpted body. In this article we will look at how to achieve perfect abs, what exercises to focus on and what changes in diet will give results in a short time.

The approach to training should be comprehensive: protein nutrition, cardio (running, walking, jumping rope, cycling) and a dozen correct exercises will sooner or later give results. The main thing is perseverance, self-confidence and understanding of the fact that you can make the coveted cubes in 1 hour only by sucking in your stomach and painting them with a tonal corrector. Otherwise, systematic physical activity will come to the rescue.

What and how to do:

1. Do at least fifteen minutes of your total workout for abdominal exercises.
2. Minimize the amount of carbohydrates in your diet, eat proteins
3. To increase muscle mass, exercise with weights and weights
4. Drink water and replenish fluids lost during exercise
5. Take a two-day break between going to the gym, give your body time to recover
6. Do exercises for your back, strengthen your spine, otherwise you increase the risk of injury
7. Change the program and increase the number of approaches so that the muscles do not get used to the same loads
8. Train all muscles to transform your figure harmoniously

Advice: although sports are addictive, and missed workouts torment your conscience, it is better for girls to take breaks from exercise a few days before the onset of menstruation and in the first two to three days after its onset.

7+ simple ab exercises

Trainers consider the plank, breathing “vacuum”, bicycle, twisting of various types, leg lifts and exercises on a fitball to be the most effective “home exercises”. We figure out what, how and in what quantities to do.

Any activity begins with a warm-up - effectively warmed muscles work better. You need to train a couple of hours after eating and no later than three hours before bedtime. If you are overweight, you should not immediately look for a set of non-existent exercises that will tell you how to get six-pack abdominal muscles in 2 weeks. If only because it is impossible. And even if it is possible, because of the large fat layer, you simply will not be able to see the results of your work. Start with general weight loss and diet exercises and include abdominal work in your workouts.

"Vacuum"

This exercise came to fitness from yoga and bodybuilding. In the latter, it is used to give the body aesthetic relief. The vacuum will be especially useful for girls with sagging muscles due to lack of training - the volume will become smaller and the tone will increase.

How to do: lying, sitting, standing, in any comfortable position. Inhale slowly and draw your stomach in as much as possible. Take another breath, while drawing in your stomach more. Hold your breath as long as you can. Return to the starting position. Do it as often as possible, and you yourself will notice how quickly the problem area gets stronger and tightened. The advantage of a vacuum is its accessibility - you can train both at home and at work.

Plank

In this article, we repeat that it works not only with the abdominal muscles, but also with other groups, allowing you to harmoniously pump the entire body. Start with three sets of thirty seconds and gradually increase the time.

How to do: to perform the basic version, lower yourself onto your stomach, then rise onto your elbows and toes, without bending in the lumbar region. To make it more challenging, raise your arm or leg. As you feel more confident, start practicing side planks.

Tip: Perform each exercise in three to four circles 12-15 times.

Crunches

You will find this classic exercise in all abdominal workouts.

How to do: lie on the floor, place your hands behind your head. Bend your legs halfway at the knees. Tighten your abdominal muscles, lift yourself up and twist your body. Only the stomach should work, but not the arms, shoulders and neck.

Leg raises

Great for working out the lower abs. Those same two difficult cubes.

How to do: lie on the floor, stretch your arms along your body. Raise your legs up, lower them slowly without dropping. Do not place them completely on the floor during the entire set, leaving just a couple of centimeters of free space.

Legs+body

How to do: lie on the floor, stretch out in a straight line. As you exhale, lift your legs and upper torso, trying to reach your toes with your hands. Keep your arms straight.

Pelvic lifts

This exercise will help you strengthen your middle and lower abs and give your girl the desired six-pack quite quickly.

How to do: We lie down on the floor again, stretch our arms along our torso, and raise our legs. We tense our abdominal muscles, raise our pelvis a little, and don’t help ourselves with our arms and legs. We return to the starting position.

Frog

How to do: we sit on the floor, place our hands behind the body and lean on them. Straight legs extended forward. The body is tilted back. At the same time, we tighten the core muscles and straighten the body, as shown in the photo above.

Heel touch

The technique helps to properly work the oblique and rectus abdominal muscles.

How to do: lie on the floor, raise your body a little, legs bent at the knees, arms along your body. We take turns touching the heel of the right foot with our right hand and vice versa. It is important not to pull your hands to your feet, but to move exclusively with your body.

A set of exercises for the upper and lower cubes

Download the lower ones:

1. We do crunches with legs raised. We lie on our backs, legs bent at the knees. Raise the pelvis perpendicular to the floor line. As you exhale, strain your abs and lift your torso. We don't put our feet down. We perform three circles 15 times.
2. Raise the body ninety degrees. We lie down on the floor, bend our knees and stand shoulder-width apart. We hold our hands behind our heads. As you exhale, lift your upper body towards your knees and slowly lower it back. Two circles 15 times.
3. Regular crunches. We lie on our backs and perform partial lifts of the body. Keep your lower back and feet pressed to the floor. Three circles 20 times.

Download the top ones:

1. Good old scissors. We lie on our backs, raising our straight legs at an angle of thirty degrees. We tighten our abdominal muscles and perform cross leg swings. Three sets of 30 reps.
2. Reverse twists. We lie on our backs, arms extended along the body, palms down. Raise your legs perpendicular to the floor and bend your knees. Raise your torso and stretch your chin to your knees. We perform three circles 20 times.
3. Knife. We remain in a lying position, hands behind the head. As you exhale, raise your legs and body at the same time, while balancing on your buttocks. Fingers touch socks. Two circles 20 times.

In order for the training to be effective and high-quality, during the exercises, try to tense exclusively your abdominal muscles, your legs should remain in a relaxed state. Do not bend your lower back, try to keep your back rounded.

After every workout, be sure to stretch. If you are slightly overweight, you will see how your figure will change in just a couple of months. And if you can’t get six-pack belly fat in that amount of time, your muscles will certainly tighten up and your volume will decrease.

5+ rules for a quality workout

Achieving a flat stomach will be much easier if you adhere to these simple truths:

Diet is everything

We say “no” to sweets and starchy foods, eat more vegetables. We eat small meals 4-5 times a day and never go hungry.

The Great Power of Cardio

You will see your treasured eight cubes when the fat layer becomes less than one percent. Impact cardio for 30-60 minutes 2-4 times a week will help get rid of its excess. The pulse should be plus or minus 130 beats.

Train with extra weight

Namely, by performing body bends and crunches, take a plate or dumbbell and build muscle mass.

Don't become a crazy jock

Of course, every girl wants to have beautiful abs, and on the path to success all means are good, but by overdoing it with training, you can easily upset the body’s fat balance. This includes a metabolic failure and problems with having children. Are your efforts worth the health complications? Know your limits.

Exercise with a fitball

By performing all the ball exercises described above, you will increase efficiency and reduce the risk of injury.

And finally, do more often the exercises that you “can’t stand” - the reason you don’t like them is because they work more efficiently than others. You will learn a few more valuable tips on how to make cubes on a girl’s stomach from this video:

Instructions

Do a set of physical exercises for your abs regularly. Start doing it daily, and then move on to a regimen of 3-4 times a week. For greater comfort, you can download programs of various athletes on the Internet or buy a disk and do the exercises in the company of a trainer on TV. Each exercise is performed 30 times in three approaches.

Straight crunches. IP: lying on your back on the floor or mat, legs bent at the knees, arms bent at the elbows behind the head. Raise your torso off the floor as much as possible without lifting your lower back off the floor.

Side crunches. I.p. similar to the previous one. Bend one leg at the knee and, raising your torso, bring your elbow on the other side as close as possible to your knee (right elbow - left knee and vice versa). Many people are afraid to do exercises on the oblique muscles because of the increase in waist size, but, in fact, these muscles contribute to the formation of the muscle corset, so doing such an exercise is necessary.

Leg raises. IP: lying on your back, feet on the floor, hands behind your head. Raise your legs at an angle of 45°, hold for a few seconds, lower. In a more complicated version, the second leg is also suspended, rather than standing on the ground. There is another variation of this exercise whereby raising your legs 90 degrees to the floor, you lift your buttocks off the floor. It turns out something like a school “birch tree”. These two exercises are aimed at building the muscles of the lower abs.

Do aerobic exercise, which includes running and swimming. The fact is that genetically the abdominal muscles are hidden under a layer of fat. This is intended by nature so that nothing threatens the baby in the mother’s belly. Thus, in order to see the cubes, it is necessary to remove this fat layer. If you do not combine them with exercises, then visually the stomach may appear even thicker, because... the muscles will develop internally, pushing the fat forward.

Eat right. No amount of exercise will help if you eat a bucket of ice cream or a huge piece of cake before bed. Carbohydrates in the body are quickly converted into fats, which are not an easy task to remove. Drink plenty of fluids, replace sugar with protein foods and positive changes in your abs will not keep you waiting.

Video on the topic

Related article

Sources:

• how to build six-pack in one week

Looking as attractive as possible is a completely normal desire of the fair sex. A good figure, in particular a flat stomach, is of no small importance in this matter. To achieve this, you will have to work hard on your abs.

There is a misconception that strength training, in particular working out the abdominal muscles, is the lot of the stronger sex. However, this is not at all true. A pumped-up abdominal press will make the stomach more toned and remove excess fat deposits, and regular training of this muscle group will increase blood supply to the digestive and pelvic organs. All this can significantly improve your health.

Strong elastic abdominal muscles form a kind of corset on a woman’s reproductive organs. During pregnancy, trained muscles will not stretch much under the weight of the growing fetus and, as a result, stretch marks will not appear on the skin, which will then be problematic to get rid of. If you have natural abs, good abs will also come in handy. Of course, it does not relieve pain, but in general it will help labor. On top of everything else, a flat tummy is simply beautiful and very seductive.

To find out if you have any contraindications to abdominal muscle training, contact your gynecologist and ask him to do an ultrasound examination.

How to pump up the press correctly

You can exercise both before and after meals. You shouldn't starve yourself. You can safely have a snack 1-2 hours before class. To do this, it is better to use foods rich in protein. If you want to lose belly fat as quickly as possible, do cardio before doing abdominal strength training - get on a treadmill or just walk briskly for 15-20 minutes.

You should not perform abdominal exercises during your menstrual periods. During this period, the woman’s body is weakened, and the load on the abdominal muscles can lead to stagnation of blood in the pelvic area.

Properly distribute the load during sports. Proper distribution of forces is half the success. To be sure that the necessary muscle groups are working, stop for a couple of seconds at the peak of the exercise, and then slowly return to the original position. If you feel a slight burning sensation, it means you are doing the exercise correctly.

In order for your workouts to become regular, analyze your daily routine and choose free time that you can devote to exercise every day without compromising other activities.

Don't demand more from yourself than you can handle. You should not “pump” your abs too much and try to perform more exercises or approaches than are available to you at this stage.

Abdominal exercises must be performed smoothly, without jerking, while ensuring proper breathing. When you inhale, you should raise your body, and when you exhale, lower it. No need to hold your breath! Muscles need an influx of oxygen to function properly.

Meanwhile, to achieve results you don’t need to pump up your abs every day. Muscles need time to recover after training. If you visit the gym with enviable regularity, you don't need to load your abdominal muscles every workout. Otherwise, you will overload them, which is why your waist can treacherously expand in volume due to increased muscle mass.

Don't be afraid to pump up your abs. You won’t have the pronounced six-pack that confuses many girls. This requires not only intense stress on the abs, but also certain medications based on the male hormone. Believe me, simple exercises to pump up your abdominal muscles will not transform your figure into that of a bodybuilder.

Since you have come to this page, you have already asked yourself the question of how to pump up your abs to a six-pack and become the owner of a sculpted belly. In fact, everything is simple and if you have at least a little willpower, then you will be able to see your abs in a few months, maybe even earlier.

Before we show you a set of abdominal exercises, let's figure out why most of the population cannot see the treasured abs.

Too much fat! Fat won't help you get abs

The first and most important reason is subcutaneous fat, which so skillfully hides our flat stomach. Yes, exactly, every person has abs, whether he is fat or thin, the most important question is how much subcutaneous fat our abs hide.

So, in order to see those same seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways, which are connected by unbreakable love: diet and cardio training.

We'll talk about diet a little later, but now we'll look at the importance of cardio training. Cardio training is a set of high-intensity exercises that you can perform to: burn fat, increase your endurance, and also strengthen your cardiovascular muscles.

The simplest and most effective exercise is running. Running is one of the main fighters against fat, so if you decide to pump up your six-pack abs, the first thing you should start doing is running in the morning, preferably on an empty stomach. Starting to run every morning for 30 minutes, 3 – 4 times a week is your first step towards a sculpted belly.

If you can't run in the morning, run at any other time of the day. The most important thing is to start. You can also ride a bike instead of running. But if you want to train outside, then this will help you.

To pump up your abs, you need to eat right

The next step that will help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating fast foods, stop eating sweets (at least for these 3-4 months).

Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran porridge, rice, all kinds of nuts, as well as vegetables. Try to eat most of your carbohydrates in the first half of the day. The percentage of carbohydrates in the general diet should be around 25 - 30%, the remaining 70 - 75% is filled with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.

Here's a sample meal plan for you:

This is just a sample nutrition plan that is advisable, but not required, to be followed. The most important rule you need to understand is to reduce your carbs and increase your protein intake.

The most effective abdominal exercises

Take a parallel bars position with your arms straight. The stand must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to a level parallel to the floor. Hold them at the top point for a couple of seconds, then smoothly lower them down.

Attach a resistance band or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite hip.

Starting position – lying down. Next, put your hands forward and spread them as wide as possible, trying to find balance in this position. Your business should form something like a star shape. Tighten your abs so that your body does not sag down or protrude upward.

Load the bar with a light weight and lie on the floor holding the bar overhead. In the starting position, hold the bar as if you were doing a bench press. Straighten your legs and leave them lying on the floor. They should not move throughout the entire exercise. Raise your body so that at the end point of the exercise it is perpendicular to the floor. The barbell at its extreme point should be in a position above your head.

Starting position: lying on the floor, legs and arms straightened, pointing at the ceiling. Hold the medicine ball with your arms outstretched. The shoulder blades and head should be pressed to the floor. Next, lift your shoulder blades off the floor, trying to reach your toes with the medicine ball.

Starting position: lying on the floor, arms and legs extended and lifted off the floor. The back, pelvis and shoulder blades are pressed tightly to the floor. A fitball is held between the shins of the legs. Simultaneously lift the pelvis and shoulder blades so as to transfer the fitball from your legs to your hands. Then, return to the starting position. Repeat the exercise, passing the ball from your hands to your feet and vice versa.

Starting position: lie on the floor, bend your knees and place them on the floor. The hands, at the same time, hold some kind of weight (pancake, barbell, disc, etc.) at chest level. Press your shoulder blades firmly to the floor. Raise your body so that your shoulder blade and lower back are off the floor. Pause at the extreme point for a second. Then, very slowly lower yourself down to the starting position.

Lie on the floor so that your back and shoulder blades are pressed firmly to the floor. Place your legs at a 90-degree angle and place your feet on the floor. In the initial position and throughout the entire approach, the arms are extended upward, towards the ceiling. Raise your body slightly so that your shoulder blades lift off the floor. Hold at the extreme point, then slowly lower to the starting position.

Stand in the “lying support” position, resting your hands on a medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the entire exercise. Pull one leg with your knee towards your chest. Then, return it to its original position, while simultaneously pulling up the second one. Perform the movement, simulating running in place.

Starting position: lying down, feet on a fitball. Pull the ball towards you with your feet so that your body is upright. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Using the strength of your abdominal muscles, return to the starting position, in which your arms are at shoulder level.

Sit on a bench and grab its edge with your hands to ensure a stable body position. Tilt your body slightly back. Extend your legs so that they form a straight line with your body. Hold a medicine ball between your shins. With a simultaneous movement, lift your body forward, and at the same time pull your legs bent at the knees towards your chest.

Sit on your knees and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and roller. By tensing your abdominal muscles, roll the roller forward until you feel tension in your abdominal muscles. At the end point of the exercise, the arms should be completely straight. The number of support points does not change - the hips should not lie on the floor. Working exclusively with your core muscles, return to the starting position by rolling the roller back.

Place 5kg weight plates on a long barbell. Get on your knees and place your hands on the barbell. In the starting position, it should be below shoulder level. There are three supports: toes, knees and barbell. Roll the barbell forward until you feel tension in your abdominal muscles and until your hips begin to sag. Using your abdominal muscles, roll the barbell back and return to the starting position.

Place the crossover handle at approximately shoulder level. Stand sideways to the machine. In the starting position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with two hands. Place your feet shoulder-width apart. You must stand at such a distance from the machine that the cable is taut. Moving exclusively with your body, turn so that your body is completely facing in front of you. The legs remain motionless throughout the entire exercise.

Sit on the floor, tilt your body slightly back. Hold the medicine ball with your arms extended forward. Bend your legs at the knees and place them on the floor so that your heels only rest on the floor. Starting position – hands in front of you. Next, turn your body to the left side until your lateral abdominal muscles are stretched to the maximum. Return to the starting position and repeat on the other side. Movement is carried out only by the body - the pelvis and legs are tightly pressed into the floor and do not move.

Rest your elbows and forearms on the exercise ball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch at the lower back. Keep your abdominal muscles constantly tense. Moving your elbows, rotate the fitball first clockwise, then counterclockwise.

Do you want to know how to pump up your six-pack abs at home or in the gym? Then read and apply our tips to pump up your abdominal muscles and make them sculpted.

Below you will find not the secrets of getting six-pack abs, but the real rules for training your abdominal muscles. These are proven tips on nutrition and training, thanks to which you can achieve results and finally pump up those treasured abs.

Let’s immediately decide that it doesn’t matter where you train, at home or in the gym. It makes no difference where you practice. The main thing is what you do and how in order to pump up your abs. If you are looking for a secret abs exercise or supplement, then immediately leave this matter in the past. With the wrong approach, no training, even the most effective exercise, will produce results. But supplements will only be effective for a while, but we want to look good all year round.

What should you do to pump up your abs?

The secret to pumping up six-pack abs is not in exercises, exercise machines or miracle pills, but in proper nutrition, which will help remove excess belly fat.

The main secret to getting ripped abs, which many people and even trainers ignore, is proper nutrition.

The main rule to remember:

Abs are made in the kitchen, not the gym.

You can do the best ab training program all the time, but if your diet doesn't allow you to burn excess fat, then your six-pack won't show up on your belly. That is, they are already there, perhaps not as prominent as they can become after training, but they are there and hidden under a layer of fat that we have to remove.

Read in more detail to understand what needs to be done. There you will also find nutritional recommendations.

Your success in getting a six-pack is actually 90% dependent on your diet.

You can work your abs hard and they will be very strong, but almost invisible under the layer of belly fat. Instead of looking for the next miracle program or supplement, focus on the principles of proper nutrition. Well, you can’t do without the right training system either, so read our tips and put them into practice.

6 rules for pumping up abs on your stomach

1. Eat enough protein

Protein will help build lean muscle mass and burn excess subcutaneous fat, including belly fat. Of all the macronutrients (protein, carbohydrates, and fats), protein has the highest thermogenic effect, that is, it helps burn fat best of all. In addition, the process of losing fat mass is accompanied by the consumption of a small amount of calories, which can lead to loss of muscle mass, which we do not need. And it’s protein that will help preserve muscles.

Consume 1 to 2 grams of protein per kilogram of body weight per day.

That is, with a weight of 80 kg, you need to consume about 150 grams of protein with food.

This is the main supplement you need to take if you want to see six pack belly fat. All professional athletes and competitive bodybuilders eat high protein foods and have better physiques! This applies not only to men, but also to women. We are all humans with the same DNA and muscle fibers, we all need protein to live a full life and also to burn fat!

Sources of protein can be ordinary foods: eggs, meat, fish, cottage cheese, legumes. You can also resort to supplements that can supplement your daily protein intake.

2. Consume Carbs Post-Workout

Many people mistakenly believe that carbohydrates are bad and that they make you fat. This is definitely a myth that needs to be busted!

Of course, eating too much of anything (even protein) can add weight, but natural sources of carbohydrates like buckwheat, rice and oatmeal are actually absolutely beneficial for your abs, especially when consumed after a workout. When you eat carbohydrates after exercise, when all your glycogen stores have been used up, they have little chance of being stored as fat.

Try eating moderate amounts of carbohydrates and vegetables along with other foods. This ensures that your body receives the vitamins, antioxidants, minerals and fibers it needs to function and stay healthy.

3. Eat healthy fats

“Polyunsaturated fats must be present in the diet. They help fight excess weight more effectively.”

We found out above that in order to see abs on your stomach, you need to get rid of excess subcutaneous fat. And here it is important to understand that body fat accumulates more due to the consumption of large amounts of calories in general and excess carbohydrates in particular. That is, we get fat not because we eat a lot of fatty foods, but because we eat a lot of carbohydrates.

Moreover, consuming the right fats (mostly plant-based) helps speed up the weight loss process. Include healthy fats in your diet from the following foods:

• nuts
• peanut butter
• olive oil
• fish fat

Dietary fats from these sources will keep your insulin levels stable, which is important if your goal is to lose belly fat and reveal six-pack abs. This doesn't mean you should eat exclusively nuts and fish.

This means you don't have to be afraid to include healthy fats in your diet. Excluding fats from your diet will only negatively affect the burning of excess calories. A diet that excludes fats from the diet will definitely not help you lose weight.

The daily intake of fat in the diet should be about 20% of the total calorie content.

By combining protein foods with vegetables containing fiber and slow-burning carbohydrates, you can speed up your metabolism and turn your body into a fat-burning machine 24 hours a day, 7 days a week.

The best part about all of this is that you can achieve all this without supplements, abdominal machines, or doing 100 useless crunches.

4. Proper nutrition is the key to six-pack abs

To burn fat and show six-pack belly fat, it is important to eat a balanced diet consisting of fats, proteins and carbohydrates.

Protein helps build additional muscle fibers and maintain existing muscle mass while burning calories intensely. It's arguably the most important macronutrient of all, mainly because your body, if you don't have enough calories, will burn muscle along with fat, thereby slowing down your body's metabolism.

Counting calories can be challenging, so an easy option is to eat most of your carbs after your workouts.

When you eat carbohydrates after a workout, your body quickly absorbs them, using them to restore wasted energy, promoting muscle growth, rather than storing them in fat stores. Such carbohydrates also help your muscles recover quickly, giving you better results faster.

Many people believe that eating fat can make you fat, but in reality, healthy monounsaturated and polyunsaturated fats such as nuts, fish oil and olive oil will actually help you burn more fat than a low-fat diet.

Eating the right fats keeps your insulin levels stable, which helps keep you from storing extra fat in your body.

The final nutrition tip is to include enough fiber and raw vegetables at every meal. Vegetables contain tons of fiber, antioxidants, vitamins and minerals, which are very important for building a toned body and sculpted abs.

5. Stop doing abs.

At first glance, this is strange advice, because in order to develop a six-pack, you need to pump up your abs, but in reality this is not the case. To see sculpted abs on your stomach, you need to remove excess fat that hides the muscles underneath. And what will be more effective here is not 1000 crunches on the floor, but heavy multi-joint exercises, which consume more energy and, as a result, lead to weight loss due to fat deposits and help build additional muscle fibers, which help increase calorie expenditure.

It's stupid to waste an hour of your time on a hundred useless crunches when you can spend that hour on exercises that are more productive for burning fat.

How many times a week should you pump your abs?

In general, you should work on your abs for about 20 minutes, two or three times a week. There is no point in pumping your abs more often! Below are the best multi-joint exercises you should include in your fat-burning workout routine:

• Barbell Squat
• Lunges with dumbbells
• Barbell deadlift
• Standing press
• Tilts
• Close grip barbell press
• Pull-ups
• Bench press
• Push ups

6. Use intense cardio workouts to burn fat and reveal six-pack abs.

The best method for burning fat is to do long-term cardio at a slow to moderate pace. This is a suitable method for losing excess weight, however, there is a much better way. Combining interval training with abdominal muscle training will give a better effect.

During the active recovery period after interval training, perform abdominal exercises. For example, if you are doing sprint intervals on a stationary bike or treadmill, run for 30 seconds at your maximum speed.

Step off the machine and immediately perform 20 crunches on the ball. Then get back on the machine and run it again. Repeat 5-8 times.

Workout to burn fat in the gym

You can change abdominal exercises during breaks, such as twists, crunches, planks, etc.

A set of exercises for training the abdominal muscles

Conclusion

In conclusion, the key to getting six-pack abs is eating a healthy, balanced diet, doing basic exercises, and doing intense cardio. This is the secret of how to pump up your six-pack abs, which works when training at home and in the gym.

Abs complex for those who love them

If I haven't convinced you that you need to concentrate on proper nutrition and basic strength exercises to burn the maximum amount of fat, then here is an interesting set of exercises for six-pack abs at home.

Today it is fashionable to be in good physical shape, have an expressive figure and a pumped belly. To tone their abdominal muscles, women spend at least an hour a week in the gym or work out at home. In the program they include exercises for drying the abs and working on target areas. However, it is not easy for girls to quickly create six-pack belly fat.

1. Firstly, they have less testosterone, responsible for slimness and weight.
2. Secondly, athletes the norm counts 9 — 15% fat layer, in female athletes - 18 — 20% . The relief is noticeable if the layer does not exceed 12%.

In this situation, it turns out that the cubes on a woman’s stomach are more likely deviation than the norm.

Nevertheless, a systematic approach, including the correct selection of techniques for drying the press at home or in the gym, gives excellent results. Help to get six-pack abs on your stomach special exercises and 3 workouts per week. Follow them 12 - 20 times in 3-4 sessions. If you are overweight spend 30 minutes on strength techniques, working on the upper, lower and lateral zones separately.

To pump up your abs and do not increase your waist size, do not focus on dynamic or projectile work. To increase the load, weights on the ankles or shells are enough 1 kg.

How to pump up your abs at home to a six-pack quickly

It is advisable to start work from the upper zone. This will get the blood flowing and prepare the hip joints.

Classic technique - straight twists

1. In a lying position, bend your knees and place your hands behind your head.
2. Raising your shoulder blades 30 cm above the floor, reach for your legs. At the top, take a short pause and straighten up.
3. For effectiveness, hold the ball under your knees.

Cross crunches

Without changing the position, move on to the next exercise, which forms sculpted abs in girls.

1. Smoothly rise up, and as you exhale, stretch your left elbow towards your right knee, while simultaneously moving it towards your hand.
2. Return to IP, inhale and repeat the movement with the other hand to the left. When returning to IP, do not lower your shoulder girdle to the floor. Try to keep it 10 cm from the floor without bending your neck back.

Raises and reverse crunches for female abs

A variable exercise involves lifting your legs while lying on a flat surface or on uneven bars. Perform the lower abs technique at home on the floor or on moved stools. In traditional execution it looks like this:

1. Raise your straight limbs at a 90-degree angle, holding water bottles or a vacuum cleaner pipe in your outstretched arms.
2. Lower your legs slowly, but do not place them on the floor. Keeping them suspended, after a short cool-down, move into the positive phase.

In the complicated version Pull your lumbar region up along with your lower limbs. Exactly rounded pelvic lift gives the desired effect.

If you bend your knees and bring them towards your chest, the tension will ease. Shock load to the abdominal muscles obtained exclusively by raising straight legs.

Side crunches

Staying on the floor, pump up your sides and hips.

1. Bend your knees, without lifting your lower back from the floor, pull them towards your solar plexus.
2. Keeping your upper body motionless, use the power of your abdominal muscles to move them to the left and lower them to the floor.
3. Repeat the entire cycle for the opposite side.

Exercise “accordion” for 6 packs

1. While remaining on the floor, simultaneously pull your body and legs towards you, trying to touch your chin to your knees.
2. Wear weights on your ankles.

Commit at least 8 repetitions.

Vacuum for a flat stomach

Finally, train the transverse muscle.

1. Without changing your body position, exhale powerfully, completely expelling the air from your lungs, draw your navel towards your spine.
2. Concentrating on the sensations in your diaphragm, hold for 15 seconds.
3. In the future, perform the technique on all fours, then from a standing position.