Few people know how to pump up their abs in a week. Now special techniques have been developed that allow you to make your stomach sculpted in the shortest possible time. You need to regularly perform special exercises, eat right and lead a healthy lifestyle. However, it is not necessary to visit the gym. You can achieve results without even leaving your home. The cubes will not appear in a week, because they are the result of many days of training. But in 7 days, the abdominal muscles will tone up and excess fat will disappear.
Is it really possible to pump up your abs in 7 days?
Many young people are interested in the question of whether it is possible to pump up their abs in a week. In such a period of time, you can tighten your abdominal muscles and reduce the volume of your abdomen. To do this, you need to choose the right workout and switch to proper nutrition. All harmful and high-calorie foods are excluded from the diet. You should eat protein foods and fiber.
Properly organized training also contributes to obtaining results. You need to exercise regularly, starting with warm-up and ending with stretching.
The duration of the exercises should be increased gradually so that the body gets used to the load.
You won’t be able to pump up your abs in a week, but their outlines will begin to appear.
Tips for girls
Many girls want to pump up their abs in a short time, but for this they will have to devote time to training. You don't have to go to the gym. The exercises do not require special equipment, so you can train at home. It is best to practice while lying on the floor, as a rigid base is required. You can use a yoga or fitness mat. Before each workout you need to warm up your muscles. This can be done through muscle stretching, gymnastics, or even dancing. It is recommended to exercise on an empty stomach and no later than 2 hours before bedtime.
Tips for guys
Some men try to bulk up in a week. But it takes much more time to get results. A week is only the initial stage that will tone the muscles. You don’t need to work out your abs every day, because the muscles need time to rest and recover.
Daily exercise can lead to muscle wasting. It is recommended to alternate abdominal exercises with general exercises aimed at other types of muscles. The optimal training duration is 1-1.5 hours.
Benefits of a Flat Stomach
Tight abdominal muscles not only enhance your athletic performance, but also have a number of positive aspects. Beautiful abs will help hide figure flaws such as full hips. This can be useful for both men and women.
Many people who are prone to obesity want to know how to lose belly fat and pump up their abs. They believe that it is he who is the key to a slim figure, and this opinion is not without meaning. By pumping up your abdominal muscles, you will get a toned body, because in order to show off your abs to others, you will need to simultaneously perform exercises and monitor excess calories.
A toned stomach will prevent stomach stretching, which will help avoid excess food intake. It will also help improve breathing, because its muscles are involved in the act of forced exhalation, which athletes often resort to during training. If you pump your abs correctly, you will soon also get correct posture and improve the condition of your digestive tract.
A flat stomach has a number of other benefits that you can personally appreciate by doing the best abdominal exercises that we will introduce you to next. For convenience, they are divided into groups aimed at pumping various muscles of the abdominal wall.
How to quickly pump up your abs to six-pack size?
A properly selected set of exercises will help you pump up your abs in a short time. But diet also plays a big role, because sometimes the relief on the abdomen is not visible due to the fat layer.
Tips for organizing training
Rules for organizing classes:
- It is advisable to train in the morning, when your stomach is still empty. You can drink 1 glass of warm water to start digestion.
- Work out at home, not in the gym. You won't need exercise equipment, so there's no need to waste time visiting gyms. Training at home is just as effective.
- Regularity of classes. The best option is to train every other day. You should not exercise more often, because the muscles need rest. Less often is also not necessary, because you will have to wait a long time for the result.
- Choose the pace of the exercises. You need to train measuredly, staying in each position for at least 3 seconds.
- Do a warm-up. Warm muscles are more effective.
How to increase training productivity?
Those who want to pump up in a week should know how to increase the effectiveness of their training:
- Having completed the main complex, you definitely need to do some stretching. This increases muscle elasticity. You can try to make a bridge while kneeling. At first it won’t work, but after a couple of weeks of training the muscles will stretch.
- Drinking regime. Water is necessary for metabolic processes, as a result of which excess fat is removed from the body. You need to drink at least 2 liters of liquid per day.
- Proper nutrition. Fried and floury foods should be excluded from the diet. Sweets are allowed in small quantities, because glucose is good for muscle function.
You need to give preference to protein foods, vegetables, fruits and greens.
How I accustomed myself to sports
Today I thought, how did I suddenly become such a fan of physical exercise? After all, if I spent a day without training, then the next morning I’m just bursting. I want to finish things quickly or not even start them and go for a run in the morning.
What happened to me? I have never been particularly fond of physical education. Where did she get this passion at 55 years old? And everything is very simple. I started with a very small and narrow task. I decided to pump up my abs. I had a book bought about 8 years ago. “Perfect abs.
Intensive 6-week course.” I am very skeptical about such names. But now, I am very grateful to Kurt Brungardt for his work. It was he who, with his presentation style, convinced me that you can get 6 six-pack abs in 6 weeks without really trying.
This is what was written in the introduction.
“We promise only real results. You will learn the basic principles of exercise and proper nutrition, and acquire skills that you can use throughout your life. Over the course of six weeks, you will go through the process, exercising from 3-5 minutes a day to 3 hours a week. You'll start with four simple exercises..."
It looks a lot like an enticing advertisement. And I bought into these 3-5 minutes a day. But it actually turned out to be true. The author is a good psychologist. He caught me in his skillfully placed net of promises.
Now I understand that this was an unrealistic task for me and even after a year I don’t have perfect abs, but I’m used to regular physical activity.
So I started pumping up my abs with four exercises. The maximum I did was 10 minutes in the morning. Sometimes I forgot about exercises for 2-3 days. Then he started again. At that time I changed my diet.
Pay attention!
I began to lose weight rapidly. And this was the best motivation for me to study. I saw that belly fat was disappearing. He was leaving because of my diet, but I thought it was because of my four exercises.
Interesting: What happens if you pump your biceps every day?
And he continued to do them.
Several months passed, I already did 10 exercises, but the abs did not appear.
I began to analyze the classes and realized that aerobic exercise was needed. I started running. I liked it very much. I started running a lot. Gradually increased the distance to 6, to 10, to 21 km. It was a time of constant personal bests. The abs became visible. He has already begun to show up as 6-pack. But they were no longer very important to me.
I believed in myself. I saw how my body was changing. It made me feel good to look at myself in the mirror. I wanted to pump up my shoulders, to remember how I used to do pull-ups. The process has begun. I developed a real passion for exercise. It was no longer I who forced the body to move, but it demanded loads from me.
Come on, let's go to training.
I brought from the garage old 5 kg dumbbells that my father bought for me about 40 years ago. From there, a 24 kg weight appeared at home. The horizontal bar has become my favorite implement. I bought a couple of cool expanders. I practically abandoned my previously beloved bicycle. It was replaced by running and strength exercises. Today I am nowhere without running and physical training.
And it all started with short 10-minute abdominal exercises. A year later, they brought into my life a completely new feeling of a strong, trained body.
So my advice. Don't make unrealistic plans for yourself. For example, immediately setting yourself the task of training every other day for 1 hour (now, a year later, I do this) is unrealistic. You'll probably quit in a week or two. But practice every day for 10 minutes. It's simple and easy.
Is it really difficult to find 10 minutes a day for your health? And one more piece of advice. Sometimes it is very difficult to force yourself to start training. You find a thousand reasons not to do anything. It was late, and I was tired, and it was a hard day, and the weather was terribly bad. You can think of a dozen such reasons.
It is very important to overcome this weakness and start training. I love it. Run, pump up your abs, do push-ups. A few minutes will pass, you will warm up, fresh blood will flow to the muscles and you will no longer be stopped.
It is important!
And the fatigue will pass, and the weather will not be so bad, and the training will soon end and you will be filled with a feeling of pride and satisfaction with yourself. I didn’t lose heart, I forced myself to sweat. Try! It works!
Download the book “Perfect Abs”
Source: https://man50.ru/novosti/kak-ya-priuchil-sebya-k-fizicheskim-uprazhneniyam/
How to pump up abs in a week for a guy
To get pumped up in a week, a man must regularly attend workouts.
Exercises for the lower abs
The complex consists of several movements:
- Hanging knee raises. Take a hanging position on the bar, keep your feet together, straighten your legs. Tighten your abs and raise your knees to your chest. Fix the position and return to the starting position.
- Hanging knee rotation. Take a hanging position with your knees raised. Lower them to the left, then lift them through the right, then vice versa.
- Shoulder touch in plank position. Lying down, hands are on the floor, under the shoulders. Tighten your abdominal muscles and touch your opposite shoulder with your hand. Then repeat with the other hand.
- "Superman". Take a plank position, resting your elbows on the floor. Raise your leg and opposite arm. Keep them suspended for a while. Return to the starting position and repeat on the other side.
- "Jack Plank" The starting position is as in the previous exercise, the forearms are located on the floor. Tense up and spread your legs to the sides as you jump. When jumping, return them to the starting position.
Repeat 12 times.
Exercises for the upper abs
These include:
- Twisting. Lying position, hands behind head. As you exhale, raise your shoulders from the floor, while inhaling, lower them. The amplitude is minimal, the lower back is on the floor.
- Crunches on a bench with a downward inclination. The bench is inclined 30-40°. Take a lying position on it, rise using your abdominal muscles, without straining your neck or lowering your chin. As you move up, twist with your back rounded.
- "Prayer". Stand facing the pulley machine, grab the rope, and kneel down. Lean forward, arching your back. The body should be parallel to the floor. Bend your arms at the elbows. Straining your abs, lower yourself and touch your hips with your elbows.
- Crunches in the simulator. Place your legs under the bolsters and grab the handles with your hands. As you exhale, raise your legs and twist your upper back. Fix the position and return to the starting position.
Side Press Exercises
The complex consists of the following techniques:
- Tilts. Feet are shoulder-width apart, hands behind your head. Tilt your body as much as possible in one direction, then in the other.
- Lateral raises on a bench. Lie sideways on a bench, your legs should be on it, but your body should not. Lift your body up from each side.
Repeat the exercises 20 times.
Recommendations
If you work out your abs at home, use the following tips.
- The best time to train is in the evening, as in the morning the back muscles are too relaxed and more susceptible to injury.
- Exercise an hour or two after a light meal.
- Always exhale and inhale as you return to the starting position.
- Keep your head straight and try not to strain your neck.
- Aim for 3 sets of 30 reps of each exercise. Start with 12-15 repetitions. Remember that good technique is much more important than the number of repetitions.
- At first, do 3 classes a week, gradually increase their number to 5. Training at home is not as intense as in the gym, so you can do it more often.
- Don't do one program for too long. Muscles are able to adapt to stress. It is advisable to change the lesson plan every 1.5-2 months. Beginners can use video workouts, which are often called “abs building at home.” You will find several examples of such training at the end of the article.
How to pump up abs at home for girls
Girls who decide to pump up their abs in the shortest possible time should use a set of workouts developed specifically for them.
How to pump up the press correctly
For classes you will need sneakers and a mat.
In between exercises, it is recommended to drink as much water as your body needs.
Before performing the exercises, you need to carefully study the technique in order to achieve results faster and not harm your health. For clarity, it is advisable to record the number of approaches and repetitions in the form of a table, gradually changing the load and intensity of training.
Working out the upper abdominal muscles
Exercises should be performed 20 times in 2 approaches. The complex consists of the following tasks:
- Twisting on the floor. Lie on the floor, place your hands behind your head, bend your knees. Tighten your abdominal muscles and pull your upper body toward your hips. Pause and lower yourself to the floor.
- Crunches with legs raised. Lie on your back, hands behind your head, elbows to the sides. Legs are bent at the knees. Tighten your muscles, lift your shoulder blades and twist your back. Take a breath as you rise. At the top point you need to fixate and return to the starting position.
- Cross twists. Lie on the floor, hands behind your head, elbows at your sides. Bend your right leg at the knee and reach towards your left elbow without touching. Make a turn while moving your legs - pull your left knee towards your right elbow.
Lower abs exercises
Each exercise is performed for 30 seconds, you need to do 3 approaches. List of exercises:
- Alternately touching the heel to the floor. Lie on the floor, place your hands under your buttocks, bend your knees at right angles to the floor. Slowly lower your bent leg until your heel touches the floor. Tighten your stomach and return your leg to the starting position.
- "Scissors". Lie on the floor, place your hands behind your head. Raise your head and shoulders. Raise your legs above the floor and lift them one at a time, performing “Scissors.”
- Raising straight legs. Lie down with your hands under your lower back. Slowly raise your legs up to a right angle, then lower them.
Working out the oblique muscles
The set of exercises includes:
- Side bends. Standing position, hands behind your head. Tilt to the left until a feeling of tension appears in your side. Return to the starting position and repeat on the other side.
- Sliding tilts to the sides. Standing position, back straight, arms down along the body. Place your right hand on your belt and slide your left hand down along your body. Once you feel the muscles on your right side, go back. Repeat to the right side.
- Bend towards the opposite leg. Take a wide stance, back straight. Lean forward and touch your left palm to your right foot. Go back and repeat with your right hand.
Repeat 12 times.
How to sculpt cubes
To achieve six-pack appearance in a week, you need to perform the proposed complex for strengthening muscles:
- Vacuum. Take a sitting or standing position. Draw in and tense your stomach.
- Plank. Lie on your stomach, lower yourself onto your elbows and toes. Extend the body into a straight line. Stay in this position for as long as possible.
As a result, waist size decreases.
We create a pumping program
As has already been said, ㅡ you shouldn’t waste time and effort on daily complexes with an endless number of repetitions to work the abs supposedly “from different angles.”
For most people, one or two exercises for the oblique muscles of the core (1-2 times a week) and the same amount for the rectus abdominis muscle will be enough.
It is better that the exercises differ from each other in amplitude and groups of additional muscles involved: for example, ordinary crunches and leg raises on a Roman chair; lifting legs while hanging on the bar and twisting in the simulator.
At first, it’s worth trying all the proposed exercises to pump up your abs, one by one, with an interval of 2–4 days, in order to select only those where it is possible to comply with the technique as much as possible (the soreness the next morning will reliably signal whether the load has hit the mark).
After 2–3 months, it is recommended to change exercises ㅡ the body adapts to routine work and will probably react differently to previously “inappropriate” exercises.
A high number of repetitions does not contribute to muscle growth; 10ㅡ15 conscientious twists per set is optimal.
If this load is not enough, add weights and gradually increase the weight. 3ㅡ4 approaches are enough.
The selected exercises can be performed both in a superset and using a separate method.
So, from each set of exercises for pumping up the abs at home presented below, choose a couple for yourself. We will do without detailed descriptions of the movements point by point; we will only note the important nuances of execution.
Exercise diagram for oblique muscles
- Side bends with a dumbbell. It is better to place your legs more than shoulder-width apart - this will help increase the amplitude, securely fixing the pelvis. There is no need to take dumbbells in both hands: the load should be asymmetrical.
Side bends from the lower block. Wide stance of the legs and a wide range of motion are important - deviate equally towards both the working and non-working muscles.
Lateral hyperextension. The position of the body is strictly on its side. In this case, it is enough to rise to the starting position; an additional increase in amplitude will be due to non-target muscles.
Rectus muscle development system
- Lying leg raises.
Performed with bent legs. Hands are fixed behind the head. A more effective option is to lift the pelvis. The abs will “clog” even more if you keep your legs suspended all the time without touching the floor. You can further complicate your task by using an inclined bench instead of a horizontal surface.
Twisting. Legs ㅡ bent at the knees, feet fixed.
You can do more repetitions with maximum amplitude (lowering your body completely to the floor each time), or not touching the ground with your shoulder blades during the entire approach. In the latter case, the press will clog faster.
Both variations are good in their own way, as they say - taste and color. A common technique is to place your shins on a raised surface, such as a bench, while doing this. This makes the exercise even more difficult and effective.
Crunches on an incline bench or hyperextension machine. For beginners ㅡ is not always a suitable option, because... At first, performing the exercise with a rounded back is quite difficult. But as you get used to it, you can connect the “pancake” from the bar. Twisting, pressing it to your chest is a little easier, behind your head is more difficult.
Crunches in the simulator. In many ways they duplicate crunches on the floor with legs raised, with the advantage that they allow you to endlessly experiment with weights.
Crunches from the top block on your knees. Any comfortable handle will do and should be held near your forehead or behind your head. You don’t need to move far from the block, otherwise the cable will be pulled horizontally unnecessarily.
Lifting the lower body while standing or hanging. Ideally, you need to raise your slightly bent legs all the way to the bar. When pushing, the rectus muscle is less involved, and the lumboiliac muscle is more involved, but at first it is easier to pump up the abs in this way.
This video tells how you can quickly pump up your abs at home and presents an effective program of pumping exercises:
httpv://www.youtube.com/watch?v=embed/VpGewTWBEC8
Finally, we have to admit that to define the abs, muscle volume is only half the work.
The torso, more than any other part of the body, is prone to the accumulation of fat, which can mask the most impressive results.
How can you quickly and easily pump up sculpted, beautiful abs and remove fat from the sides and abdomen at home, if the problem of thick fat layer is relevant? It is advisable to review your diet and supplement your training plan with at least three cardio workouts per week.
Home workouts
Pumping up your abs in a week is also possible at home.
Workout table for ripped abs
Abdominal exercise table:
| Exercise | Number of repetitions |
| Partial body raises (30°) | 5 |
| Full body raises | 10 |
| Torso rotations | 5 |
| Leg Raises (90°) | 5 |
| Leg Raises (45°) | 5 |
| Total: | 30 |
This course must be completed 3 times a day.
What instructors advise
Instructor tips:
- Girls don't need to pump up their abs all week. It is enough to practice every other day to achieve results.
- The right diet is half the success.
- You should not skip breakfast, because at this time the metabolism starts.
- Meals should be 5 times a day. Most of the calories should be eaten before lunch.
- Completely exclude flour and sweets from the menu.
Carbohydrates should be consumed only in the form of cereals and fruits.
Basic abdominal exercises
Several basic techniques are considered the most effective. They are easy to perform, so they are suitable even for beginners.
Exercise 1. Raising bent legs while lying down
Technique:
- Lie on your back, press your lower back to the floor. Your arms can be extended along your body.
- Raise one leg at an angle of 60°, hold for 1 second and return to the starting position.
- When the heel of one foot touches the floor, you can lift the other leg.
Exercise 2. Raising the torso to the side from a lying position
Technique:
- Lie on your back, bend your right leg and place your left leg on it so that your shin is on your knee. Place your right hand behind your head and move your elbow to the side. The left hand is on the waist.
- Tighten your abdominal muscles, raise your right shoulder and bend toward your left knee. Return to starting position.
- After completing several repetitions, switch arms and legs.
Exercise 3. Raising the upper torso from a lying position
Technique:
- Lie on your back, put your hands behind your head.
- Tightening your abdominal muscles, lift your chest towards your knees. Stay at the top point.
- Return to the starting position and repeat the exercise.
