How to pump your abs correctly to remove belly fat: the best exercises, rules of execution

Both women and men find it difficult to give up their usual diet, so they hope to find a positive answer to the question of whether it is possible to lose belly fat by pumping up the abs, so as not to change the diet. If there is fat on the stomach and sides, simply working out the abs can improve the situation a little, but will not completely remove fat deposits. In order to burn fat, the body needs cardio or aerobic exercise, which will trigger catabolic processes (getting rid of fat cells). Abdominal exercises, on the contrary, trigger anabolic processes (building muscle tissue). That’s why they are recommended after losing weight, when you have already removed all the excess weight.

Without other loads and a change in diet, it will not be possible to remove a sagging belly using just the press. At a minimum, you need to either change your diet to a healthy one, or add daily cardio exercise, or better yet, both. Only then will the abs help remove the belly and elastic muscles will appear instead of fat.

How to pump up your abs correctly to remove belly fat?

On the Internet, you can find a huge number of articles on how to properly pump up your abs to remove belly fat.

In fact, numerous tips from trainers and nutritionists boil down to two key rules that apply equally to both women and men:

• First : build the right nutrition system aimed at reducing body fat. General weight loss is ensured by creating a calorie deficit. Without regulation and control of the diet, it will not be possible to get rid of volume in the waist area. Strict food restrictions and any express diets are useless and absolutely contraindicated. The menu of a person losing weight should be balanced and varied. You cannot starve, you need to eat in equal portions - 3-5 times a day.
• Second: introduce a system of regular physical activity that helps strengthen and tighten the problem area. During classes, it is important to follow the technique of performing the exercises, as well as monitor your breathing. The sports program must be feasible for the athlete and be drawn up taking into account further complication and increase in load.

Be sure to read: How to properly pump up your abs on an ab bench: 4 types of exercises you can do, video instructions

For maximum effectiveness, home sports training is recommended to be based on the type of interval training. The optimal duration of the fat-burning complex ranges from 25-40 minutes.

What exercises help you lose weight?

You can develop or select a set of exercises aimed specifically at the problem area that gives you the most anxiety. Including the disturbing size of the belly.

While pumping up your abs, perform crunches - with and without leg lifts, straight and lateral, with and without weights. Circular rotations, leg lifts, “bicycle” are standard exercises.

There are even special tables for pumping the press correctly. Use them or you can simply increase the load each time.

So, for example, when performing a hundred abdominal exercises, do one set of 10 sit-ups, then a second set of 15, then 20, then 25, then 30. Between sets, take a break not exceeding two to three minutes.

However, you should know that the complex must be supplemented with general physical activity for the whole body . This gymnastics should be intense and burn the maximum number of calories in the minimum amount of time spent.

It is not at all necessary to go to the gym and contact an instructor. These could be classes with video fitness lessons led by a guru in this area:

• Cindy Crawford
• Jillian Michaels
• Denise Austin
• Gay Gasper and others.

You don’t need to think that you have neither the energy nor the time to train. Some complexes are specifically aimed at beginners and do not take even twenty minutes.

How to pump up your oblique abdominal muscles: 4 basic exercises

"Bike"

A fairly effective exercise that does not require special sports skills or serious training. You will need comfortable clothing and a small thick mat.

Execution algorithm:

• Lie with your back on the mat, clasp your palms behind your head;
• turn the body to the left side, while simultaneously pointing the right knee towards the left elbow;
• repeat the movement to the other side;
• complete 2 sets of 12 reps.

"Pendulum"

To carry out movements, you will need free space and soft bedding.

How to do it:

• lie on your back, straighten your legs up, spread your arms to the sides, palms down;
• slowly lower the limbs tightly pressed to each other - first in one direction, then in the other;
• perform 10 bends on each side.

During movements, the abs should be tense.

"Side plank"

The exercise is a type of static movement. The systematic inclusion of the rack in fat-burning complexes ensures the treatment of not only problem areas of the body, but also the formation of beautiful posture.

Execution:

• take a horizontal position on your side;
• transfer your weight to the forearm of your lower arm, resting the edges of your feet on the floor;
• tense your abs, fix a stable body position, hold for 10-30 seconds;
• roll over to the other side, perform a stand.

"Russian twist"

Carrying out:

• sit on a thick mat, bend your knees, slightly lift your feet off the floor and leave them suspended;
• hold your hands with a small load or ball in front of you;
• rotate the body to the sides (the abdominal muscles are tense);
• do several approaches for 18-20 counts.

The most effective abdominal exercises

Overhead leg raise

To carry out high-quality work on the press, a special crossbar or horizontal bar is used. If it is not possible to install equipment at home, training can be done outdoors on a sports ground.

Method of implementation:

• stand with your back to the wall bars, grab the supports with your hands;
• press your thighs and shins tightly together;
• raise straight legs until a right angle is formed;
• stay in this position for several seconds;
• slowly return the limbs to the starting point;
• do a couple of approaches 12-14 times.

Plank

A universal exercise that works almost all the muscles of the body. Regular exercise strengthens the lower abdomen and works the abs. There are several options for making the plank.

Classic stance:

• take a horizontal body position with your stomach down;
• rise up on your forearms and toes, look ahead;
• align the body in one straight line from the back of the head to the heels, tighten the stomach;
• hold the plank for at least half a minute.

Gradually, the duration of static execution should increase.

Side crunches

Implementation algorithm:

• fall on your left side, pull your knees towards you, clasp your palms behind your head;
• turn your back to the floor, feet in place;
• perform a smooth lift of the body upward;
• descend slowly;
• do two sets of 18-20 repetitions;
• turn on your right side and repeat the movements.

When performing more crunches, it is allowed to take a break between each approach of no more than 60 seconds.

Be sure to read: How to properly pump up your abs on an ab bench: 4 types of exercises you can do, video instructions

Is it possible to lose weight and get rid of excess fat if you exercise every day?

Fat burning occurs due to the fact that the body begins to consume not calories from food, but its internal reserves, that is, fat deposits, to meet its energy needs. This can only be achieved through a calorie deficit in the diet.
To understand whether it is possible to remove fat by pumping up your abs, you need to determine what the effects of such exercises are.

The abs are a muscle just like any other. When it is loaded, microdamages appear, to restore which the body spends energy and strengthens muscle fibers so that during subsequent similar loads the damage is significantly less. That is, the restoration of muscle tissue is an adaptive process.

It is impossible to lose weight in the abdominal area without reducing fat in other parts of the body. This is contrary to basic human physiology, since local fat burning, according to most athletes and doctors, is impossible. But abdominal exercises also consume calories, which helps in achieving an energy deficit.

You can lose weight by working out your abs every day. But the result is achieved not by working on specific muscles, but by performing physical activity as such. Exercise helps in fat burning, but is useless if you want to remove fat in a certain part of the body. They can only increase muscle mass (under other favorable circumstances).

Who won't benefit from exercise?

Abdominal exercises will be ineffective if you have a large layer of fat.
To some extent, they are useful, they consume a certain amount of calories and help launch recovery processes, but in this situation it is recommended to focus on other exercises. To understand how to exercise in order to remove the sides of women or men, you need to know the principles of human physiology. It is recommended to perform both strength training and cardio; by combining them, the following goals are achieved:

• a calorie deficit is achieved;
• restoration processes are launched, which contributes to an increase in energy demand;
• Metabolism is accelerated for up to 12 hours after the end of the workout.

But very obese people should be careful with the choice of physical activity, as health problems may affect them, especially with the cardiovascular system. When losing weight, they need to start with light walks, then switch to running, and only then, if problems do not appear, gradually include strength training.

Alternative techniques

The question of whether you can lose weight by working out your abs is not as simple as it might seem at first glance. But it is obvious that there are more effective methods than focusing on this type of load. The following types of exercises are optimal for losing weight:

1. Active cardio. Many do nothing except, for example, running, and have excellent results.
2. Strength training plus cardio. The right balance will achieve better results.
3. Interval loads , that is, combining exercises of varying difficulty.
4. Circuit training , that is, repeating movements one by one, with virtually no rest.

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These are not all options, but they are considered the main ones. At first, it is better to choose something simpler and complicate the program as you gain experience.

How much weight can you lose by training muscles daily?

You can get rid of fat by pumping up your abs, but will the result be what the athlete expects - most likely not.
At first, you can lose up to several kilograms. But as the body gets used to the load, it will increasingly resist interference in its system, its work and metabolic processes.

You shouldn’t count on constant progress if there is no progression. A little weight loss and toning your abdominal muscles will be possible, but you don’t have to think about more.

Training program on how to lose belly fat and pump up abs at home

The best option is a combination of cardio and movements to strengthen and work the abdominal muscles.

4-step ab exercise program

Before starting the main part of the training, you should thoroughly stretch your joints and warm up your muscles. For warming up, the usual stretches, bends, body turns, and rotations are suitable.

The training ends with 5-7 minutes of stretching. After class, it is recommended to take a contrast shower and drink herbal tea with chamomile or mint.

How long does it take to pump up your abs to get rid of your belly?

A definite answer cannot be heard either from a professional trainer or from a nutritionist. Any promises to remove belly fat and get sculpted abs in a week or a month must be approached wisely.

It is important to consider that the result is largely due to a number of determining factors:

• initial body weight, percentage of excess fat tissue;
• the nature of the diet of someone losing weight;
• level of daily physical activity;
• regularity of training;
• presence of constant sports progress.

Depending on the individual characteristics of the body, body structure, physical capabilities and patience of the person losing weight, achieving the desired goal can take as little as 1.5-2 months, or it may take more than six months.

How do you train? Share your results in the comments.

Number of workouts for men and girls until the first noticeable results

Fat is guaranteed to disappear from the belly if you exercise regularly and perform tasks correctly. 2-3 classes per week are quite enough. But how many days you can build weight by pumping up your muscles, doing exercises and following a diet depends on factors such as:

1. Initial weight . The higher the weight, the longer it takes to lose weight.
2. Body type (ectomorph, mesomorph, endomorph) . It is easier for ectomorphs, wiry and thin people, to lose weight in the abdominal area than for endomorphs, stocky athletes with a tendency to be overweight. Mesomorphs are more harmoniously built; restoring a slim waist is not difficult for them.
3. Metabolic rate . It is genetic, but can also be slowed down as a result of an unhealthy lifestyle or certain diseases.