30 day abs chart for men

Ab pumping scheme that will tighten your stomach in just 11 days (4 photos)

General rules for tightening the abs

First of all, you need a training plan that you have to strictly follow. Regularity is required to achieve results. And it will be ensured by having a lesson plan. Each session should last at least 60 minutes, since fat begins to be burned only after 45 minutes of continuous exercise. On the days when training takes place, the consumption of alcohol and cigarettes is unacceptable. I'll have to quit smoking altogether. If it is difficult to do this right away, then you do not need to take a cigarette at least an hour before classes and for an hour after they end. It is strictly forbidden to take an increased load at one time, which is designed for 2 days or even 2 approaches. This can be fraught not only with damage to ligaments and muscles, but also with more serious consequences. For example, complications in the cardiovascular system and even spinal injuries. At the very beginning of the implementation of the ab pumping scheme, your stomach may hurt. If such pain is felt, it would not be a bad idea to take a short break from exercise. For example, 2 days (no more), until the discomfort in the abdominal area disappears. In addition, in order to maintain the achieved result, you should pump your abs regularly, but not so intensely.

Press pumping scheme

It consists of 9 approaches for each day. It is considered a rather harsh method, but effective: • on the first day you need to pump 20 times, 15 times, 15 times, 25 times, 20 times, 15 times, 15 times, 20 times, 20 times; • on the second day the scheme becomes a little more complicated: 15 times, 25 times, 20 times, 15 times, 30 times, 20 times, 10 times, 25 times, 15 times; • third day - rest; • the fourth day the exercise is repeated 25 times, 20 times, 25 times, 25 times, 15 times, 30 times, 20 times, 20 times, 15 times; • on the fifth day there is another day off from classes; • on the sixth day the load increases slightly - you need to pump 20 times, 25 times, 15 times, 20 times, 30 times, 15 times, 30 times, 20 times, 20 times; • on the seventh day the exercise is repeated 15 times, 20 times, 30 times, 30 times, 15 times, 15 times, 20 times, 25 times, 20 times; • on the eighth day there is a rest from classes; • the ninth day immediately begins with a serious jerk - 2 sets of 30 times, and then 15 times, 15 times, 25 times, 20 times, 20 times, 30 times, 15 times; • on the tenth day you can take a day off. But at this time (as well as on the other days of “rest” according to the scheme), you need to forget about alcohol in any of its manifestations and about smoking, as well as about fatty and heavy foods; • the eleventh day is a day of intense training: you will have to pump 20 times, 20 times, 25 times, 30 times, 20 times, 25 times, 15 times, 20 times, 35 times.

When doing all these exercises strictly according to the scheme, it is worth remembering: pumping the press requires breaks between approaches within the training day, but no more than 2-3 minutes each. In addition, after the first or second day of classes, many cannot even laugh due to stomach pain. And this is normal - after all, there is a tightening of muscles that have been “resting” for many years. But those who have followed this scheme for pumping up the press to the end note its high effectiveness.

Scheme for pumping up the press for girls

The press pumping scheme is selected individually. Given the wide variety of exercises, it is simply impossible to do them all. Therefore, to create a program, you need to choose one exercise for each group and be sure to do the plank.

To find the optimal exercises, you need to try everything and choose those that most heavily load certain muscle groups and which are the most difficult to perform. This allows you to develop an optimal program for the most effective training.

But you can use standard, universal programs for pumping from scratch, for example, below you can see a diagram of pumping up the abs in 30 days for girls in the table.

* to maximum

It is very important to follow the program schedule every week, only in this case can you achieve effective abdominal pumping. You just need to not be lazy and follow a proper diet.

200 press program

Before starting the program, check how physically prepared you are, to do this, lift the body the maximum number of times, then based on the number of lifts, 3 levels of physical fitness are determined:

• INITIAL – if you were able to reach 15 repetitions
• MEDIUM – lifting the body was completed from 16 to 25 times
• EXPERIENCED – were able to achieve 26 sit-ups or more

In order to pump the press profitably and without violating technique, you must follow certain rules.

Important rules when performing body lifts:

1) Before you start lifting, tuck the toes of your feet under a hard base, this will allow you not to lift your heels off the floor when lifting your body, even if your legs don’t lift, still find a hard base; during the last repetitions, when you get tired, your legs will begin to involuntarily come off.

2) Keep your fingers near your temples or they lightly touch the back of your head; when you begin to lift, the torso rises due to the abdominal muscles, and not by pulling the head with your hands.

3) Also, lifting the body does not begin with a jerk, which will obviously make things easier, but by counting the efforts of the abdominal muscles. If you jerk, the abs will receive less load and such a jerk is harmful to the lower back.

4) When lowering to the floor, keep your abdominal muscles tense, as soon as your shoulder blades touch the floor, immediately lift your body up. The same applies to lifting, at the highest point the abdominal muscles are also tense.

5) Don’t forget about proper breathing: exhale while trying to lift while relaxing while lowering the body, inhale.

6) It is advisable to have a heart rate monitor, make sure that the pulse is in the region of 120-140 beats per minute, a stronger heartbeat (170-190 beats) over time thickens the heart muscles, thus forming the death of the heart muscles, and in their place connective tissue is formed, which shortens the lifespan of the heart.

Having mastered the basic rules and determined the level of physical fitness, proceed to the training scheme itself:

After successfully completing 6 weeks, rest for 2-3 days and try to perform 200 repetitions in 1 approach, it is likely that you will be able to manage 150-180 repetitions, do not despair, rest for 1-2 weeks and start pumping your abs again using the 200 squat program, but already from 3 weeks.

Make your abs strong and beautiful, I wish you good luck!

Abs pumping program in 30 days for men

So, for 30 days, you will have only four days of rest, and all other days will include core exercises. Here's all the information you need to execute your plan.

The training program not only targets all parts of the abdominals, but also improves your endurance and increasing intensity, you will notice your improvements with each subsequent day.

The workouts are bodyweight only, so you can do them anywhere and anytime you have free time. This makes it easier to stick to the plan and not give up on important tasks or concerns in men's lives.

Each week of the plan includes performing exercises for five days, increasing the difficulty by adding 10 seconds

to the time of each exercise each day until you reach 60 seconds.
In the first week you perform 3 types of loads
, in the second week there is already
1 more
, that is, 4, and so on.

The entire program consists
of 10 exercises for the press of different types, specially selected for men. We will analyze each of them in more detail and at the end there will be a convenient table for all days.

Abdominal exercises from the 30-day program

I would like to remind you that this guide is more optimal for men with average

and
good
physical fitness. For those who are not yet sufficiently trained, abdominal pumping exercises for beginners are suitable.

Lie on your back with your arms extended toward the ceiling, legs elevated, and knees bent at 90°. Simultaneously lower your right leg, straightening it, and your left arm towards the ground until they are directly above the floor in line, then lift them and repeat on the opposite side.

Lifting the body while lying down

Lie on your back with your knees bent and your feet flat on the floor. Use your core abdominal muscles to lift your torso off the surface until it is vertical, and then lower it to the starting position.

Seated side crunches

Sit on the floor with your knees bent and your feet slightly above the surface. Lean back so that your upper body is at a 45° angle to the floor. Clasp your hands in front of your chest, then twist your torso from side to side.

Straight Leg Raise

Starting position lying on your back. Try to keep your legs as straight as possible, lift them so that your feet are facing the ceiling. Lower slowly back to the starting position and repeat the rise again.

Exercise climber

From a push-up position, lift one knee toward your chest quickly, then the other. Continue alternating raising your knees to each side.

Plank with change of position

From a push-up position supported by your forearms, slowly move one arm into a bend, then the other and in the final stage you should support the body on the elbows. Then take the starting position by lifting and straightening both arms alternately.

Standing Knee Raise

Run in one place, pulling each knee in turn as high as possible to your chest. Movements must be performed dynamically and quickly enough.

Exercise frog

From a push-up position, jump forward with both feet so your feet land behind your hands. Then return to the starting position.

Burpee

From the starting position standing, lower yourself into a push-up position and do a push-up, then jump to your feet using a sharp push off the floor with your hands while standing and jump high into the air. Land softly and repeat the cycle.

Jumping with raised knees

From a half-squat position, jump as high as possible, raising your knees to your chest. Land softly and jump with your knees raised the next few times.

How to pump up a girl's abs: 18 exercises and programs

Almost everyone has belly fat, even the thinnest ones. This is because the tummy is one of the most common fat depots in the body; fat is deposited there first. Therefore, you need to fight for the perfect abs.

Is it possible to make your tummy flat at home? It’s absolutely real and don’t let anyone scare you that only a professional trainer will make a sweetie out of you. First of all, it is your decision and efforts.

Two main steps towards a flat and sexy tummy:

This article will be useful to all girls and women who want to get rid of a flabby belly and gain elastic abs.

We will look at several training programs: for a flat tummy at home, for abs at home and for training in the gym. As well as important questions, the answers to which are better known before starting training. Articles are supplied with photos, videos, tables.

What time to train

How many times a week do you train?

Train regularly, but without fanaticism. The best option is 3 times every 7 days for 15-25 minutes, work out the exercises for 10-20 repetitions, 2-3 approaches each. It is important not to take long breaks.

How long does it take to pump up your abs?

It all depends on the body composition and conscientiousness of the worker; a miracle will not happen in less than a month. Perfect abs in a week is nothing more than a myth!

If you have an average build – 1-2 months of hard training + proper nutrition and a flat tummy like magic.

If a person has a body constitution that tends to be overweight: strength training + cardio (running in the morning, walking) + proper diet + drying the body.

How to pump up your six-pack and is it worth it?

Whether it’s worth it or not depends on your preferences: some people like cubes, others just like a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up your abs and make your tummy flat. If you want cubes, you can do this program with increasing load (increasing the weight of equipment, number of approaches, etc.), after 1.5-2 months of training the cubes will appear. If you want to speed up the results, here is a photo of an express workout plan for six-pack workouts for 30 days.

Rules for training the press

Abdominal training using the application follows a fairly common pattern. We choose the goal and the appropriate type of activity. Each assembly is a set of simple exercises that you perform with the help of video instructions and a voice assistant. Under the button in the upper right corner you will find a text description of the exercise and a link to a video in which a professional trainer will explain this technique to you in detail.

After completing each day, the application rewards you with a symbolic “cup” and invites you to share your achievements on your personal page on a social network, blog, messenger, or send data by mail.

On the main page with a list of days, the ab workout program notes how many days you have been doing it and what percentage you have already completed. A more detailed report can be viewed in the corresponding menu in the side tab. Here your press program is marked out on the calendar for 30 days, and changes in weight are indicated on the graph.

Like most fitness apps, the 30-Day Abs Challenge for Girls and Men syncs with Google Fit, which will collect your workout data into your account.

In terms of its content, the application is designed for men. But what about women who want to get a beautiful flat stomach? For you, beautiful ladies, we have prepared a review of the Abs Workout application, in which we told how to pump up abs in 30 days for girls.

Bodymaster recommends!

Simply deciding that you will start active training tomorrow is usually not enough. It is necessary to set yourself a clear motivation for the future, so that in a week you do not abandon what you started so decisively.

In order not to lose your fighting spirit to build a beautiful body, read our tips and recommendations in the article How to motivate yourself to workout.

Plank

Exercise 1.

Exercise 2.

Exercise #3.

Exercise #4.

Exercise #5.

Exercise #6.

Creating the perfect abs: a set of exercises and recommendations

A sporty, fit figure is impossible without strong, sculpted abs. A strong muscle corset on the abdomen is needed not only for beauty: it protects internal organs from injury, helps maintain posture and perform strength exercises. Any complex movement of an athlete begins with a contraction of the core muscles, including the abdominal muscles, and only after this the efforts are transferred to the limbs. Therefore, basic abdominal exercises are included in all athlete training programs, and in a simplified form they are included in complexes for home exercises.

Ab exercise program

When performing the set of abdominal exercises proposed below, you must remember that the goal is not just mechanical repetition, but the development of the ability to involve the abdominal muscles in the work. When doing crunches, you should feel the abdominal muscles, and not the back, legs or any other parts of the body.

To train different types of muscle fibers, the program includes both dynamic exercises with movement and repetitions, and static exercises. In this case, you need to stay in a certain position for a few seconds, creating an isometric load.

The emphasis of our set of exercises is on the development of all groups of abdominal muscles - the rectus abdominis (they form the six-pack), the obliques (the lateral lines of the abs), the transverse abdominal muscles (they tighten the waist and make the abs firm), as well as the muscles of the lower abdomen.

Exercises for a flat stomach

To achieve six-pack abs, you need not only a set of exercises to develop your abdominal muscles, but also cardio, as well as following an appropriate diet. None of the abdominal exercises, including the most complex ones, are capable of burning fat on their own - energy consumption when training the abdominal muscles is minimal.

abdominal vacuum breathing exercises in your training.

. Vacuum is useful not only for strengthening the internal abdominal muscles (in particular, the transverse muscle), but also for drawing cubes, reducing waist circumference and developing neuromuscular connections.

What is a press and its functions

In anatomy, there is no such thing as “abs”; it is just a conventional name for a group of muscles.

, which make up the muscle mass on the front and side walls of the abdomen. There are four of them: straight, oblique (internal and external) and transverse.

• The straight line (m. rectus abdominis)
  covers the anterior wall of the abdomen in a large layer and forms its relief. Its parts are connected by tendon constrictions, thanks to which “cubes” appear on the abdomen when training the abdominal muscles. Main functions m. rectus abdominis – support of the back in an upright position and forward bending of the body.
• External obliques (m. obliquus externus abdominis)
  start from the eight lower ribs and stretch obliquely to the lower abdomen. They provide bending and turning of the torso, helping to develop flexibility.
• The internal obliques
  lie under the external ones, they are involved in flexion and rotation of the body; and the thin “leaves” of the transverse muscles are in breathing.

Athletes separate the straight and oblique abs for working out, and the straight abs are divided into upper and lower segments. The internal muscles lie deep in the body and are difficult to influence. They are partially influenced by basic exercises and targeted static loads.

Downloading the “straight” press

Exercises for the rectus abdominal muscles include bending and lifting the torso, classic and reverse crunches. They are performed in the gym or at home, on the floor or on a bench, the efforts are always made while exhaling, and relaxing while inhaling. Alternate repetitions quickly without resting, and rest no more than a minute between sets. Don't forget about the refusal exercise!

• Direct and reverse crunches
  . Lie on the floor, hands clasped at the back of your head, feet firmly resting on the floor or secured on a bench (at home, cover the backs of your feet with a soft pad and slide them under a cabinet). Raise your upper body, freeze at the point of highest tension and lie down slowly. Don't bend your neck, don't put pressure on it with your hands from behind, and don't use inertia - let your abdominal muscles work. When performing reverse crunches, the upper part of the body remains motionless, and the legs bent at the knees or straight are pulled towards it.

// How to pump up your abs?

The abs are a unique muscle group consisting of a number of segments and layers. In addition to dividing into the upper and lower abs, let's mention the oblique and internal abdominal muscles - to pump up each of these segments requires its own movements and exercises.

Crunches are a basic abdominal exercise. Their mechanics consist of maximum contraction of the abdominal muscles and bringing the upper body to the lower part due to the work of the abs. At the same time, the correct technique implies a constant sense of control over the abdominal muscles.

On the subject: Bench for the press how to pump up the press correctly

As for the cubes, the rectus abdominis muscle, which stretches from the lower border of the ribs to the pubic bone, is responsible for their formation. The development of the oblique and transverse abdominal muscles helps to reveal the six-pack - for example, through various turns, as well as the abdominal vacuum breathing exercise.

How many abs?

Abs are not separate muscles at all, but only segments of the rectus abdominis muscle, separated by both a central line and horizontal tendons. Usually a person has six pack abs, but sometimes there are four or eight, which is also considered normal.

The direct shape of the cubes is determined at the genetic level - in other words, you can pump them up and increase their size, while the “curvature” is quite difficult to correct. However, without a doubt, regular exercise can affect the symmetry of the abs.