Women try to look beautiful and do everything for this. Men want to be slim and, as they themselves say, “pumped up.” Women copy the stronger sex in many ways, for example, in smoking, and often adopt strength exercises for certain parts of their body.
Below we will tell you how to achieve body perfection for both sexes. Let's support our advice with numerous photos of abdominal exercises.
Let's take a look at your belly
Many men face the problem of developing a “beer belly.” These are not very rosy results of frequent indulging in large doses of even slightly intoxicating liquid.
However, they do not know or understand that the amount of the female hormone estrogen increases inside the body. And it provokes the formation of subcutaneous fat and “grows” a beer belly. A set of abdominal exercises will level out the physiological situation.
We are not talking about a person who entered the sport and his muscles are said to dissolve into his belly. This is nonsense. A trained man, and simply not always an athlete, measures not only the consumption of beer, but also any liquid in general - coffee, tea, and even water.
And not so much for the sake of abdominal aesthetics. Yes, he wants to be fit and slim. But he knows that women also like this type.
Some general recommendations
Well, the dream of every athlete is to make not only the abdominal muscles sculpted. It follows that he will train them at home too.
And we will suggest abdominal exercises for men and women, as well as ways to achieve your goal. Even without the “rocking chairs” from gyms. And spend a maximum of half an hour training at home. The tips are suitable for both beginners and women.
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The exercises have different degrees of difficulty, choose for yourself - your choice of abdominal exercises at home.
Read here - How to get a flat stomach: simple ways to remove belly fat quickly and correctly at home (105 photos)
Identify those that allow you to feel an increase in muscle definition.
Perform 4-6 exercises in three approaches with breaks of 30-60 seconds.
Combine static and dynamic exercises - respectively, lifting the weight of a projectile or body, holding it and repeating twisting and “clip” exercises several times.
Developing abdominal muscles at home
Despite the fact that classes are carried out at home, they must be regular and sufficiently load the body. Only in this case can the expected effect be achieved.
In order to get beautiful abs, you also need a special diet that will provide the body with useful microelements and vitamins, without extra calories.
Plank
Above, it is called the first in terms of statics: emphasis on the forearms and toes, maintaining the natural physio- or pathological curve of the spine, maintaining the convexity anteriorly.
Do the plank to revitalize the rectus abdominis muscle before you feel the stability of the core and the beginning of loss of stability and shaking. At this time, transfer the load to other muscles, in particular, to the “triangle” of the shoulder and calf.
Try a reinforced plank with your foot against a wall or saw-tooth while rocking, as well as a side plank with your elbow and the outside of your foot on the floor.
Exercises for the entire abs
1. Rolling up the torso with an upper block
This exercise works well on both the lower and upper abdominal muscles.
2. Curling the torso on the machine
Curling the torso on the machine is necessary to fully work out the rectus abdominis muscles.
3. Curling your torso on the floor
Twisting your torso on the floor primarily works the rectus abdominis muscles.
4. Raising the torso on a vertical bench
Vertical sit-ups are an excellent exercise for working the rectus abdominis muscles.
Vacuum
Retract your stomach as much as possible, reduce the volume of both it and your waist. Try to keep it like this for some time, without losing your measured breathing and calmness.
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Perform in various poses - standing upright or on all fours, sitting, lying down. This involves not only various groups of abdominal and abdominal muscles - there are five of them, but also stabilizers. Stress the transversus abdominis muscle - this is the most powerful effect.
Let's move on to dynamic abdominal exercises - various crunches, leg raises, "paperclip". They will help increase the volume of your workout and its intensity.
Upper abs exercises
5. Incline sit-ups
Incline sit-ups should be done with multiple repetitions. It develops all the abdominal muscles.
6. Rolling up the torso with the lower leg on a bench
Twisting your torso with your lower legs on a bench places emphasis on the rectus abdominis muscles, and most of all on the upper parts.
7. Raising the body
sit-ups work the hip flexors and obliques, but primarily work the rectus abdominis.
8. Raises of the torso against the gymnastic wall
Raising the body against the gymnastic wall works the rectus abdominis muscles and, to a lesser extent, the external and internal oblique abdominal muscles.
Crunches
This is a classic dynamic exercise for pressing the abdominal muscles. At the same time, all the fibers of the straightest of them, which have only warmed up in static movements, will begin to move rapidly.
At the same time, do not try to repeat school exercises in a physical education lesson - do not touch your knees with your elbows. And repeat the established range of movements.
Reverse crunches will help you do exercises for your lower abs. Let's add the words of the famous Tom Cruise that the path to this part of the abdomen is also paved through nutrition: water, reasonable meals, regularity.
Plastic surgery artificial abs
Women are crazy about beautiful and pumped up male abs. Representatives of the stronger sex often strive to stand out and win the desired girl. However, to look strong and pumped up, you need to constantly work out in the gym. Not everyone is ready to train 10 hours a week.
Asian countries have always been famous for their unusual fashion and trends. One of these was plastic surgery to create the perfect abs. Now, with the help of medicine, you can get ideal cubes that will be with you throughout your life.
Bike
This is also one of the school warm-up methods. But make it more difficult: join your hands at the back of your head, lifting your body, lifting the top of your back off the floor.
Next, bend your right and left elbows towards opposite knees. Move other abdominal muscles, especially in the upper part.
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Lower abs exercises
9. Incline Leg Raises
Incline leg raises work both the lower and upper abs.
10. Knee raises
Knee raises work the hip flexors, primarily the iliopsoas, and the rectus and oblique abdominal muscles - the lower parts of the abs are especially heavily loaded.
11. Hanging Knee Raises
Hanging knee raises work on:
- Iliopsoas, rectus femoris muscles when raising the legs to the horizontal.
- The rectus abdominis and to a lesser extent the obliques as the knees move above the horizontal.
Clip
This exercise, like dynamite, will undermine and accelerate all human movements. Its essence is to simultaneously lift the legs and body up, reaching with the fingers of the palms to the feet.
The main thing in it is the synchronization of movements, so that the “performers” meet in the middle of the swing. At the same time, do not lift your lower back off the floor and keep your legs straight.
Boat (corresponding yoga pose)
The exercise is performed by all “participants” of movements in the Indian exercise system. They teach you to do it in every fitness club. For those who don’t wear them, we’ll teach them the features. Lie on your back and simultaneously lift both your legs and torso (torso), bringing the angle between them to 90 degrees.
Did you get it? Hold the reverse stroke as long as you have the strength. For people who are not yet experienced, their muscles will simply crack from the static load. Perform up to ten times and feel a surge of strength and energy.
Nutrition
It is no less important than the entire intensity of static and dynamic exercises taken together. Abdominal cubes form not only all kinds of movements, but also subcutaneous fat. If you are on a diet, then it is better to forget about sculpted muscles.
A sufficient set of protein products is necessary, and fats and carbohydrates must be reduced. And forget about trans fats altogether. Otherwise, disable some important organs.
New cubes: girls publish photos with sexy cleavages on their stomachs
Elle magazine drew attention to a new trend in social networks - girls publish photographs of their bellies, in the center of which there is a vertical hollow running from the solar plexus towards the navel. According to the publication, the new trend has already eclipsed the once popular abs.
Famous girls show off their bellies - models Emily Ratajkowski, Nina Agdal, Josephine Skriver, Isabelle Goulard and others.
Weekend ready wearing my new fav ? @amoreandsorvete
Photo posted by Emily Ratajkowski (@emrata) Jul 1 2021 at 11:51 PDT
Hat game: ??
Photo posted by Emily Ratajkowski (@emrata) Jun 8, 2021 at 9:09 am PDT
Found my shirt!!
Photo published by Nina Agdal (@ninaagdal) Dec 14, 2015 at 7:06 PST
Always so overwhelmed by the support from you guy's ❤️❤️❤️ biggest thank you to all my incredible #SubSkrivers #700k ?
Photo posted by Josephine Skriver (@josephineskriver) Jul 19, 2015 at 4:49 PDT
#BodyByIza Trying to keep up with the New York City heat 85°F ????!! Tentando me refrescar… 30°C em Nova Iorque!! #nyc #summer #homesweethome #bikini #life #tanning #holiday
Photo posted by Izabel Goulart (@iza_goulart) Jun 26, 2021 at 1:47 PDT
I'm all the way up! Nothing get can stop me I'm all the way Up! #MondayMantra thank you @mariabarrecore @barre_core
Photo posted by Jourdan Dunn (@officialjdunn) Apr 4 2021 at 4:40 PDT
Thanks For The Amazing Dance Sesh This Morning @bodybysimone!
Photo posted by Jenné Lombardo (@jennelombardo) Jun 10, 2021 at 12:43 pm PDT
Don't stop looking at me
Photo published by TINASHE (@tinashenow) Apr 9 2021 at 9:26 PDT
According to journalists, the hollow in the upper abdomen indicates that its owner often visits the gym. Photos of ordinary girls with the hashtag #abcrack appeared on Instagram.
Black on black ♠️ So @elle_nl wrote this article about the “ab-crack” and so many people tagged me in it!! ? So here's me and my ab-crack again ? | Wearing: @activestyle (25% off for 48 hours with YOLA25 ??)
Photo posted by YOLAFORTHEWIN (@yolaforthewin) Jul 6, 2021 at 2:14 PDT
Throwback to Mallorca?? #triangl #bikini #spain #mallorca #abs #fitness #fitgirl #girl #beach #ombrehair #ombre
Photo published by Cherine? (@powerpuffcherine) Aug 10 2015 at 4:47 PDT
The trend quickly gained opponents who considered it unhealthy.
#abcrack does NOT show you are #fit It shows you are dangerously underweight & unhealthy #fitness #gymlife https://t.co/a7wS6VIfoT
— Agy Lena Krajczynska (@agy_lena) July 6, 2016
“A cleavage doesn’t show how athletic you are, it shows that you’re seriously underweight and unhealthy.”
I'm all for health and fitness, but this #abcrack trend is absurd? #lbloggers #fitness #healthylifestyle
— Rosie Roman (@Rosie_Romance) July 6, 2016
“I’m all about health and fitness, but this cleavage trend is crazy.”
Drinking my full fat Coca-Cola, and I find out what a #abcrack is, Now I want to throw my coke in the bin and go to the gym. Thanks society!
— Bella (@BellaTanner) July 6, 2016
“I was drinking my cola and found out about the cleavage trend. Now I want to throw away the cola and go to the gym. Thank you, society!”
Poor women always held to impossible standards #abcrack really? I know I haven't had abs since 2003 and they ain't coming back either!
— Eric pacheco (@pacheco78) July 6, 2016
“Poor women are always tormented by impossible standards. Seriously, cleavages? I know I haven't had six-pack abs since 2003 and they're not coming back."
