Sculpted abdominal muscles: nutritional recommendations, the importance of aerobic exercise, the most effective exercises, sports nutrition + Video

Regular surveys conducted by fitness publications, year after year, confirm one curious fact - both men and girls consider abs to be the sexiest abs. Of course, hardly anyone will be indifferent to firm female buttocks or broad male shoulders, but the top lines of all ratings are stubbornly occupied by a toned, sculpted belly.

Very few people can boast of having six packs. As a rule, these are either athletes during the period of preparation for competitions after “drying” or people involved in sports and on a constant protein diet. Is there a secret to how to quickly pump up your six-pack abs? At home, it will be quite easy for a man or woman to cope with this task, since no equipment is needed.

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Rules to pump up your abs in a week

You can pump up your abs in a week only if you are in good physical shape in the original version and follow certain recommendations. But even if you are overweight and have a large layer of fat, the general rules will help you lose weight and get six-packs on your stomach.

Nutrition correction

Even with regular intensive training aimed at the abs, results cannot be achieved if the diet remains unchanged. You will have to exclude sweets, flour, and fatty foods from the menu, eat often and in small portions - banal tips that are really effective in the fight for a beautiful figure.

You should not allow the feeling of hunger to be present, because this makes your metabolism slow and interferes with active weight loss.

Regular cardio training

You can achieve pronounced abs only with a layer of belly fat of no more than 1 cm. Therefore, to burn existing deposits, you will need to include cardio exercises in your workouts. It is also useful to pump up your abs, because during the exercise the muscles of both the upper/lower limbs and the back will be involved.

It is impossible to get rid of fat in the abdominal area locally, so to achieve the goal, it is enough to do cardio training 2-4 times a week, each of which lasts a maximum of 60 minutes.

Endless repetitions of exercises are not necessary

Instructors warn that you can repeat abdominal exercises 20 times as much as possible when they are performed correctly, with full dedication. Then you can continue them, but in this case completely different muscles begin to work and there will be no benefit specifically for achieving the goal.

Beginners should generally start with 5-10 repetitions, but 2 sets with an interval of 5 minutes. At least 2 days should pass between workouts (sets of several exercises) for the abs.

We recommend reading about how to get abs on your stomach. From the article you will learn about the best exercises for women and men at home, the benefits of cardio training, and diet to achieve the desired result. Find out more about effective exercises for a thin waist here.

The abs swing with the back

If the spine has muscles on both sides that are different in elasticity and strength, then this is fraught with the appearance of problems in the entire musculoskeletal system. Therefore, it is imperative to include exercises in your “abs” training that allow you to work the scapula locks, strong back muscles and transverse abdomen.

The main recommendation of sports instructors and doctors is given to women/girls: abdominal prominence is rather a male story, and therefore it is important not to overdo it. The best option is the visibility of two cubes in the upper abdomen. Further intense training can lead to an imbalance in the fat balance in the body, hormonal problems and disruptions in the reproductive system.

Abdominal muscles

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.

How to Increase Your Performance to Get Perfect Abs in a Week

You can get perfect abs in a week if you strictly follow the following recommendations:

The optimal time for training is in the morning, 30-40 minutes before the first meal.
The room in which classes are held should be as ventilated as possible.
It is worth combining exercises for pumping up the abs with other physical activities so that the muscles of the whole body are worked out.
Speed performance is not recommended; the pace should be comfortable and calm.
At the most difficult point of performing each exercise, you need to linger for 3-5 seconds, which will give maximum stretching and load.
You can increase the effectiveness of the “event” by increasing the load - using loads such as dumbbells, “pancakes” from a barbell.

A warm-up must be done before every workout. This could be dancing, running, jumping or just brisk walking.
Long workouts do not make sense; it is better to do 30 minutes, but with full dedication.
On training days, you need to increase the amount of water you drink by one and a half to two times.

Features of abdominal training depending on goals

The answer to the question of how long it takes to pump up your abs is directly determined by your goals. Press can be different. Girls usually just want to find a slim and flat tummy, a thin waist and not too noticeable relief. Men, on the other hand, often work directly on their abs, which will be very voluminous and noticeable even under clothes. These goals are different, and the features of training for them, accordingly, will also be different.

pumping up a girl's abs

Those who want to gain precisely voluminous abs should do few approaches, but perform the maximum number of approaches. It is advisable to use additional weights. Do the repetitions slowly and measuredly, controlling every movement.

The general rule of bodybuilding will apply here - to increase muscles, they need a load with additional weights. When doing the exercises, do not rush.

Those who are working on a thin waist should perform many approaches - about 6-7. You need to work hard, perform the maximum number of repetitions. Unlike the previous case, here you need to perform the exercises quickly. Over time, you should feel a characteristic burning sensation in your abs.

Abdominal training should consist of different exercises according to its principle. The press is divided into upper, middle and lower. If you work on only one area, it will become more detailed, but the rest may not be noticeable at all. In view of this, create a training program so that it is aimed at working all the abdominal muscles - this way you will get a complete and harmonious result.

You can also find different opinions regarding how long an abdominal workout should last. Some people think that you need to study for at least 30 minutes, others think that five minutes will be enough. The best option is considered to be a workout lasting about 15 minutes . The abs are a small muscle, and you shouldn’t overload it either. It is better to spend 15 minutes on effective active exercises than to strain yourself for half an hour, periodically languishing from fatigue.

The press has one unpleasant feature - it quickly adapts to the load. Therefore, focus not on the number of repetitions, but on quality. The training program needs to be changed periodically and made more varied. Correct exercise technique is important. Pain in the abdominal area is a sign that the load is enough. However, they do not mean that the muscles are growing. Likewise, the absence of pain does not mean that the muscles have recovered.

Building abs is not easy. This process will require time, effort, and a number of restrictions . But if you have already set yourself such a goal, under no circumstances give up halfway. By devoting several months to this task, you will get results that will delight you and amaze those around you.

30-day abs pumping program for girls

ab pumping program for men for 30 days

Tips to get a six-pack in a week

You can speed up the process of losing weight and quickly build up your six-pack in a week by drying. It involves a drastic reduction in the amount of carbohydrates and fats in the diet and an increase in protein foods (animal, plant origin). Training during this period should be intense and gentle at the same time, that is, you need to take breaks between approaches of 5-10 seconds, and the total training time should not exceed 45 minutes.

Physical exercise

The principle of physical activity when drying:

a complex of cardio exercises is performed, which helps to warm up the muscle tissue as much as possible;
the next complex is strength exercises;
Cardio exercises again.

During the class, you can perform lower limb raises, crunches, body bends with dumbbells in your hands, interval running on a treadmill or riding an exercise bike.

It’s difficult for beginners to withstand such a pace and load, so you can start with a “lighter” option:

10 minutes – walking in place, first at a calm pace, then at an accelerated pace and with knees raised;
10 minutes – hula hoop exercise;
5 minutes – any exercise to pump up the abdominal muscles;
10 minutes – jump rope (regular jumps or with arms crossed).

Then you need to return to the abdominal exercise and finish the complex with exercises with a jump rope. During a change of activity, you can take a break for 1 minute, during which breathing is restored and muscles relax.

Special cocktail

You can reduce the amount of fat in the abdominal area and speed up the process of forming six-pack abs with a special fat-burning cocktail, which includes:

1 fresh medium sized cucumber;
3 stalks of fresh celery;
1 lemon with peel;
250 ml of clean water;
0.5 teaspoon of ginger powder;
0.5 cups (about 100 g) pineapple (fresh or powdered);
¼ part of a green apple with peel.

All components are mixed in a blender, the drink should be consumed within 15 minutes after preparation. It is advisable to do this in the morning on an empty stomach. If a person has problems with the functioning of the digestive system, then the cocktail may be contraindicated - consultation with a doctor is required.

Features of the abdominal muscles in girls

Girls, due to the structure of their bodies, must take into account some features.

The female body builds muscle more slowly, its strength is directed more towards increasing endurance.

In addition, since a woman's body is designed to bear children, fat accumulates more readily, especially in the abdomen.

And it goes away more slowly. But it’s not all bad: you just need to follow a number of rules.

To pump up your abs to six-pack, a girl needs to adhere to the following principles:

Follow your diet and sleep schedule. This is very important, by relieving the body of stress, you will direct its strength to muscle growth.
During training, reduce the amount of flour and sweets. Replace junk food with fresh vegetables and fruits.
Drink water. The bigger, the better.
Don't neglect warming up and stretching, this is important.
During periods of critical days, it is better not to train; a girl’s abs are important, but health is no less valuable.
Remember that the main goal for a woman is not only cubes, it is important that the waist becomes thinner. If you ignore pumping up your oblique muscles, you may get strong abs, but you won't see a thin waist.

How to quickly pump up abs in a week for girls

To quickly pump up abs for girls in a week, experts advise:

carry out training 2-3 hours after the last meal;
do not exercise 2 hours before a night's rest;
training should be daily at the initial stage, then (as endurance increases) once every 2-3 days.

It will be very difficult for girls, because it is on the stomach that fat is deposited as much as possible - this is how the body prepares for a possible pregnancy. To achieve the desired result you need to perform 3 exercises:

get into a push-up position and alternately pull your legs to your chest, bending them at the knee joints (20 times);
lie on your right side, bring your feet together, lean on your left elbow and raise your left leg up, holding for 10-15 seconds, repeat for the other side (8 times);
stand in a “plank” position, lift your left arm/right leg alternately from the floor and vice versa (20 times).

Watch this video about how to pump up a girl’s abs in 2 weeks:

The importance of aerobic exercise for the formation of the press

Aerobic training helps to “dry” the body and effectively rids you of subcutaneous fat, thanks to which the body becomes sculpted and the muscles become more pronounced.

The most effective types of aerobic exercise include:

Run
Fast walk
Swimming
Cardio equipment (exercise bike, treadmill, stepper, elliptical trainer)
Active sports games (volleyball, basketball, football)
Cycling or rollerblading

How to make abs in a week for a guy

A guy can get abs in a week with the following exercises:

Squats 20 times for 3 sets with a break of 20-30 seconds. Squat down with your feet shoulder-width apart and your hands behind your head.
Straight crunches 25 times, 3 sets with a break of 20 seconds. Performed with hands behind the head (“locked”).
Raising straight lower limbs (starting position - lying on the floor) 25 times for each approach (maximum 3). There is no need to take a break between them. The highest point during lifting is when a right angle is formed between the lower limbs and the body.
Oblique twists (when lifting the body, the left elbow reaches towards the right knee and vice versa) 25 times in 3 sets.
Classic plank for 60 seconds for each approach, for a total of 3 minutes.

Men must additionally perform a set of strength exercises; even regular squats with a barbell, lunges with dumbbells in hands, body bends or leg raises with weights will help.

Nutrition

To achieve your goal as quickly as possible, it is not enough just to play sports. Be sure to follow the following nutritional tips.

Recommendations:

Eat regularly and avoid snacking.
Remove flour, cereal and sweet dishes from your menu.
Give preference to meat, chicken breast, and vegetables.
Dairy products include kefir, unsweetened yogurt, yogurt and cottage cheese.
Avoid carbonated drinks.

Exercises to pump up the abs in a week

Abdominal pumping in a week can be done using exercises from a yoga course. It is important to keep your back straight while performing them and ensure that your abdominal muscles are in constant tension.

You can use the complex as morning exercises:

Half squats complicated . First, your feet are placed shoulder-width apart, your arms (straight) are raised up and a slow squat begins, imitating the movements of sitting on a low chair. Once the lowest point is reached and your thighs are parallel to the floor, you need to stay in this position for 30 seconds.
"Warrior" . Perform a lunge, raise your arms up, slightly lower your tailbone down (as if to stretch the spine). Achieve maximum tension in the muscles and stay in this position for 45 seconds. Repeat on each leg 3 times.

"Tiger" . Get on all fours, place your palms under your shoulders. Take a deep breath + tense your abdominal muscles – lift one leg and head up (look at the ceiling), hold for 10 seconds. Exhale deeply, without relaxing the muscles - pull the same leg to the chest with the head lowered as far as possible, fixing for 10 seconds. Repeat for each leg 3 times.

Yoga will not solve the problem on its own; you must include standard physical activity and diet.

Watch this video about a set of yoga exercises to strengthen your abdominal muscles:

How to pump up your lower abs in a week

You can pump up your lower abs in a week with a set of exercises, the basis of which are leg lifts:

Reverse crunches . Lie on the floor, extend your arms along your body, raise your legs above the floor so that your shins are parallel to the floor, your knees are bent. You need to lift your pelvis up without changing the position of your lower limbs and body, but you can pull your knees up to your chin. Do 3 sets of 20 repetitions.

"Float" . Without changing the starting position, raise your legs up and slightly bend your knee joints. You need to raise your pelvis above the floor, imitating the movements of a float that floats in the water. Repeat 20 times for each of 3 approaches.

"Scissors" . A classic exercise, performed 35-50 times, you need to do at least 3 approaches. Leg movements are done at a fast pace.

It is imperative to do a warm-up, which will allow the muscles to warm up and prevent injuries.

What to do if you can’t take care of yourself every morning?

The answer is simple: you can study at any other time. If you wish, you can replace running with cycling: it’s good for traveling to school and good for your health.

Don't forget about exercise!

They are aimed at making the abs pumped up and decorated with cubes. So much so that everyone on the beach will be jealous!

Abdominal exercises can be divided into 2 large groups:

for the top (twisting),
for the lower press (lifting the legs).

Exercises are carried out in parallel with running and dieting.

ATTENTION! You need to start pumping up with exercises for the upper abs, only then can you move on to the lower ones.

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Abdominal exercises for a week with pumping up the lateral muscles

A set of abdominal exercises in a week , in which the lateral abdominal muscles are especially actively involved:

From a lying position on the floor on your back, you need to raise your straight legs up and lower them. The arms are located along the body, the body and pelvis remain motionless; during the return movement, you cannot put your feet on the floor - without reaching a few centimeters, the rise occurs again. Repeat at least 15 times.
Stand up straight, take 0.5-1 kg dumbbells in your hands, place your feet shoulder-width apart. Perform side bends slowly, in each direction at least 60 times.
Lie on the floor, bend your legs at the knee joints and rest your feet on the floor, put your hands behind your head. Raise your body up and fixate at the highest possible point for 5 seconds. Repeat 15 times.

Main abdominal muscles

The main muscles that you will train are located in the front, sides and inside the abdomen.

Let's look at them in more detail:

The rectus abdominis muscles are located from top to bottom, they receive load when lifting the legs and bending over.
The transverse muscles are located horizontally, they work when twisting the body at the waist.
The oblique muscles are divided into internal and external; they perform body bending, twisting, and turning.

The coveted abs appear on the rectus muscles, the size of the waist depends on the obliques, and the lack of fat in the lower part depends on the transverse muscles.

Each muscle group requires attention, to really pump up your abs, use exercises for each of them.

Is it really possible to pump up abs in a week?

You can pump up your abs in a week only if you have excellent physical fitness in the original version and you only need to “draw” the cubes. If a person is overweight, then he will be able to achieve what he wants no earlier than after 1 month of regular training. And this is the minimum period, because many people need 3 months or six months.

We recommend reading about how to pump up your whole body. From the article you will learn what happens to the muscles during and after pumping, whether it is possible to pump up the body at home, and how to do it competently and effectively. And here is more information about how to do strength exercises at home.

Six-pack presses are a reality if you follow the recommendations of experts and strictly follow the rules of training. Even at home, it is possible to achieve your goal, even if it takes more than a week.

Nutrition secrets for a sculpted body

Many people train hard, regularly pump up their abs, but their beautiful, sculpted abs remain under a layer of fat at the waist! The fact is that 90% of success in the formation of sculpted abs comes from properly organized nutrition.

How to pump up your oblique abdominal muscles:

So, if your goal is a six-pack on your stomach, then take on board a few simple nutrition tips:

Reduce your daily calorie to approximately 10 kcal per 0.5 kg of weight.
protein intake is 1.5 grams per 0.5 kg of your weight. This point is especially important, since otherwise you will lose muscle mass, which we must not allow under any circumstances. Protein can be consumed at every meal, but it is better to make dinner completely protein. Before and after training, you should consume approximately 20 grams of protein from your daily diet.
carbohydrate intake . To calculate your carbohydrate intake, divide your weight in half. This is the amount of carbohydrates you should consume before training, and the same amount after training. Of course, you need to take them from cereals, vegetables, and fruits with low sugar content. However, some trainers recommend having a so-called “loading” day every four days, on which you can consume more carbohydrates. This helps speed up metabolism. However, you still need to carefully monitor the calorie content of your food.
Fats cannot be completely excluded from the diet. The daily intake of fat varies from 5 to 15% of the total diet. It is best to consume vegetable oils, nuts, seeds, fish or fish oil.
Be sure to drink as much plain water as possible - up to 3-4 liters per day. The liquid accelerates the body's metabolic processes and helps burn fat.
For breakfast , it is best to combine proteins and carbohydrates.
Eat 4-5 times a day, don't skip meals and don't eat on the go.