Life is full of surprises and sometimes it happens that suddenly tomorrow you find yourself in a travel agency that will make you an interesting hot offer for a holiday in warm countries. Everything is fine, you decide and take it, but here’s the problem: you need to get your figure in order in a month, tone your muscles and have time to pump up beautiful abs with cubes. It would seem that this task is unrealistic to implement in life. However, there are several effective tips that fully answer the question: how to pump up your abs in a month so that your figure in a swimsuit shines with perfection on exotic beaches.
How to properly pump up six-pack abs in a month at home
During the training process, it is important to take into account that the abdominal muscles recover quite quickly, so the training load must be regularly modified.
It is better to train daily, performing 15-20 repetitions of each exercise. Of course, a novice athlete should not be exposed to too much stress, otherwise the muscles will begin to ache the next day. It's better to be gradual and enjoy your workouts. You need to give it time to get involved and be patient a little, without setting the goal of achieving sculpted abs in a week. It won’t be long before exercise begins to bring pleasure and improve your mood due to the endorphins released into the blood.
The first workouts can consist of 3-4 exercises, each performed in three approaches. Gradually, the number of repetitions can be increased, bringing it to the recommended 15-20. In order for the relief of the abdominal muscles to constantly increase, you need to train the upper and lower sections of the abdominal muscles. Then you can expect faster results.
Information for men
Exercises for the pectoral muscles for men at home
Plank exercise for men
Gym workout plan for men
Workout for weight loss for men at home
Table of the program for the press in 30 days for men
For convenience, you can print out a table for pumping up your abs in thirty days and mark the days passed with a pen on paper. This method will add motivation and patience to those who find it difficult to gather willpower into a fist and reach the end, and will also constantly remind you of the training day.
As you already understand, the physical activity of the program is quite large, which is why the point about rest is very important. I completed all 30 days on my own and got the perfect abs of my dreams. If you have any questions, ask in the comments. Sports everyone!
Source
Getting rid of fat
The first obstacle on the way to sculpted abs is body fat. Unfortunately, most people have it, unless you are miraculously lucky with your genetics and are naturally extremely thin. Therefore, it is recommended to start pumping up the abdominal muscles by increasing the tone of the body and combating your layer of subcutaneous fat. Well, if you are still critically limited by time (there is only a month left before the notorious summer season), you will have to lose weight in parallel with strength training, which, of course, is much more difficult. Work here should be carried out in two directions: cardio training and diet.
Swimming, running, and cycling at least three times a week will help you quickly lose weight. The duration of each workout is no more than 30 minutes. Give yourself a rest, do not allow daily cardio training, especially with basic strength loads. Heavy compound exercises like deadlifts or standing presses can affect the abs.
With diet, too, everything is not so simple. It’s definitely not worth eating less. Consume 3 standard servings daily and use the right snacks. Include the “right” complex carbohydrates (whole grain bread, oatmeal, brown rice) in your diet and exclude the “wrong” ones (fast food, fatty foods, sweets). For snacks, you can use low-fat yogurts and rich nuts. Protein is known to take a long time to digest, which allows you to burn calories intensively in the process. You shouldn’t overeat before training either - take a break of at least an hour and a half.
The “cubes” themselves are formed by the rectus muscles. There are two of them in total, each of them is divided into 4 “cubes”, for a total of 8. Only the top 6 are truly square, the bottom 2 are more reminiscent of triangles. Well, now you know what to strive for.
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Diet for six-pack abs
Many people are interested in how to quickly pump up six-pack abs at home, because they do not want to cooperate with gyms. In fact, exercising on exercise machines is beneficial. If possible, you should visit such establishments. You can develop an individual program and focus on problem areas of the body. Home exercises combined with exercise equipment will give the fastest results. Any trainer will confirm that training will be ineffective without proper nutrition. Despite all the training efforts made, you will not be able to see abs without the right diet.
We are not talking about a starvation diet, but about a varied menu without unnecessary harmful substances. The main task is to burn excess fat throughout the body. It's no secret that to achieve such a result, you need a mandatory daily reasonable calorie deficit. It turns out that a person’s energy expenditure must exceed his energy consumption. Each of us requires a certain energy reserve, which is replenished from food. By creating the right calorie deficit, the body will draw resources by burning subcutaneous fat. For the sake of a beautiful body, you will have to learn to count calories in accordance with your goals, the type of training you practice and your lifestyle.
Cardio loads
Without cardio exercises, it will be difficult to pump up your abs to six-pack abs in just a month, so choose 1 of the 3 options I suggested that you like the most. Each of them has its own characteristics, including different load, efficiency and execution time.
Jogging
It is enough to do 2 running exercises a week, and if it is not possible to exercise on a treadmill, then you can run in the nearest forest or at a stadium in warm weather. You need to run at an average pace for 45-50 minutes .
Jumping rope
This exercise is more intense and effective than running, so it will be enough to jump rope at an average pace. Perform the exercise 2-3 times a week for 7-10 minutes of continuous jumping, depending on your level of physical fitness. Personally, I prefer jumping rope as a cardio exercise.
Ab crunch exercise
So, the first, obvious and indispensable exercise for the abs is, naturally, twisting. Moreover, it is better to combine them with lateral rotations of the torso from the very beginning, because abs are in perfect harmony with the oblique abdominal muscles. Do it with an eye on your physical fitness. I recommend 3 sets of 30 repetitions. If they are easy for you, then use an additional load: a barbell plate or a dumbbell. A more complex, but also effective version of crunches is from a sitting position. The starting point is the same – lying on the floor. Only this time, bend your legs at the knees and, most likely, you will need to fix them - to do this, move towards an armchair or sofa and tuck your socks under it. The number of approaches and repetitions is the same. Easy - also use weights.
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.
Ab exercise: reverse crunches
Here you will need a special expander tape. Secure it as low as possible, attaching it to a sofa or any other stable support. Attach the bands to the toes of both feet. Inhale and bring your knees to your shoulders as far as possible, then return to the starting position. Don’t forget about the exercise technique – it should be a twisting exercise, namely a tucked in stomach and an arched back, try to strain your lower back. At the initial stage, you can do without a band, simply by pulling your knees to your shoulders or performing straight leg raises, simultaneously or alternately. The lower press should work. Repeat 3 sets, 10 times each.
Press bike exercise
An excellent exercise for the entire abs is the bicycle. Surely you know it, but many people do it incorrectly. In order for it to be as effective as possible, firstly, you need to move your feet as well, imitating riding a bicycle, that is, putting pressure on the pedals, and secondly, in parallel with moving your legs, you must lift the area of the shoulder girdle with the force of your abdominal muscles. Hands are locked at the back of the head, but at the same time, in the process of execution, you touch your left knee with your right elbow, your right knee with your left, etc. To focus on your lower abs, you just need to lift your legs higher. If you do this on the floor, then do it this way: lie down with your arms along your body on the floor, raise your straight legs, trying not to bend your knees at all, up to an angle of 90°, maybe less, that is, stronger. Raised, lowered - that, in fact, is the whole training.
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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.
On topic: Pool exercises for the abdomen
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.
Abdominal leg raise exercise
It is also necessary to take a horizontal position, only in this case the legs should be straight and the arms should be located along the body. You need to simultaneously lift your legs off the floor without bending them at the knees and creating an angle of 45 degrees. After which you should slowly return to the starting position and repeat the exercise another 10-15 times.
Abdominal vacuum exercise
Stand on all fours, try to keep your back straight. Gradually draw in your stomach while exhaling slowly. When you exhale completely and your stomach is drawn in as much as possible, hold the position for 15 seconds. The transverse abdominal muscles should work. It is recommended to perform 3 sets, each with 10-12 repetitions. Favorite exercise of Arnold Schwarzenegger.
Super selection of strength exercises
How to burn fat on the stomach and sides for a man
Body Revolution with Jillian Michaels "Body Revolution"
Home workout program for girls
Jillian Michaels Beginner Shred Program
Exercises for the lower abdominal area
How to quickly pump up your abs in a month? To achieve your goal, after performing the above exercises, you should do the following (they are aimed at strengthening the lower abdomen):
- To strengthen the lower abdomen and make it sculpted, you need to lie on your back, put your hands behind your head and grab with them some heavy object, for example, the legs of a chair. Next, you should raise your straight legs up, while simultaneously lifting your pelvis from the floor.
- If you have a horizontal bar in your yard or in your house, it will also help you achieve your goal. To do this, perform the exercise described above, only now hanging on the horizontal bar. This will not only help strengthen your abdominal muscles, but also your chest and back muscles.
The most important rule of the “6 pack”: Create a calorie deficit!!!
Forget all that diet mantra you've read and heard before, the process of burning fat comes down to one simple and proven fact. You need to burn more calories than you consume. It is in this way that you will get rid of fat deposits on your stomach and understand how to pump up your abs in 1 month, because the abdominal muscles are hidden under the fat.
Powerful abdominal workout at home!
