How to pump up abs at home for a girl, quickly in 1 week, a month before six-pack, remove belly fat, effective exercises, training program. Video

As you know, the treasured eight pack is the result of working on the rectus abdominis muscle. And it is easier to pump up the upper six than the lower two - there is more muscle tissue in the abdominal cavity.

Plus, the differences between the female body and the male body do not work to the benefit of the relief - in girls, the desired abs are often hidden under a layer of fat. How to get rid of it, read below.

Every representative of the fair sex who has once crossed the threshold of the gym dreams of a beautiful, sculpted body. In this article we will look at how to achieve perfect abs, what exercises to focus on and what changes in diet will give results in a short time.

How long does it take to pump up your abs?

It is difficult to talk about specific terms for pumping up the abs, since each organism is individual. On average, to give the muscles a beautiful definition on the abdomen, a month of regular training is needed.

Guides are posted on the Internet, selling methods that supposedly should help you pump up your abs in one week and without effort. This is a lie. There are no special means that can speed up the process.

“How to pump up your abs at home in a week” is a popular request on the Internet. In 7 days, initially slender girls will be able to get six-packs, since their percentage of subcutaneous fat is small even without training.

The cubes on the stomach are not visible precisely because of subcutaneous fat - the less it is, the more visible the relief is. Therefore, it is much more difficult for overweight women to cope with the task.

A layer of fat just 1 cm thick will hide the cubes, even if intense exercise is carried out. In this option, you will need to use not only physical exercise, but also use the principles of proper nutrition to “dry” the body - lose excess weight.

The effect depends on regular training, self-discipline and proper nutrition. If you practice regularly with full dedication, a positive result will come within 1 month of training. If you do exercises only twice a week, the period for obtaining results will increase.

The result also depends on the loads received and your own desire. If you practice half-heartedly, then the effect will be appropriate. Changes will come, but there will be no quick victory.

Basic principles of quick abdominal pumping:

Great desire to complete the task.
Getting rid of laziness and exercising regularly.
Performing the correct exercise technique.
Maintaining intensity and rhythm during classes.
Increasing the load at the right time - when the exercises become easy to perform.
Compliance with the principles of proper nutrition.

Professional athletes claim that if you do abdominal exercises for 20 minutes 2 times a day (not forgetting the recovery days), then you can see six-pack abs within 2 weeks. But you cannot stop at the achieved result; the matter will have to be completed in order for the result to be consolidated.

Making abs with cubes

The first thing you need to know is that everyone already has abs, and it’s made up of these same cubes that everyone dreams of. Some people just have these six-pack abs hidden under a layer of fat. Others are not so pronounced. So what to do? How to pump up your abs to six-pack size? You need to approach this issue comprehensively, change your diet, sleep patterns, add workouts, or at least do abdominal exercises. There are exercises for pumping up the lower abs, there are exercises for pumping up the upper abs, and there are exercises for the oblique muscles. It's better to do everything in the compartment. Start a little at a time, then increase the load more and more. We’ll talk about the best abdominal exercises below.

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As a rule, people pump up their abs for two reasons. Some people want to remove fat from the stomach and sides, we have already written about this. Others want to have not just an ordinary straight belly, but to pump up beautiful abs. The goal of both is the same, but the approaches to this matter will be slightly different. If you are removing fat, then you need to be more careful about your diet. Each cake will remind you of itself for a very long time. Plus you need to do cardio workouts. And if you want to achieve six-pack, then there is more emphasis on the exercises themselves. Better understand the nature of your abdominal muscles so that you can do exercises better. They are two parallel longitudinal muscles, which are divided into 4 parts, the so-called abs cubes. There are also oblique abdominal muscles, but they are no longer related to the cubes.

Dietary recommendations

Many girls want to know how to pump up their abs at home in order to get sculpted abs as quickly as possible. This question involves searching for effective exercises. But we should not forget about nutrition.

Wanting to pump up their abs, people sometimes go on dangerous and cruel diets. Fat and favorite foods are completely eliminated from the diet, and the amount of carbohydrates is reduced to a minimum. With such a system it will really be possible to remove extra pounds in a short time. The body will begin to process subcutaneous fat into energy.

But this effect is short-term. After sudden weight loss, the reverse process will occur. The body will understand that at any moment it can be limited in calories again. Therefore, he will begin to stock up on fat, accumulating calories in subcutaneous fat.

When a person subjects himself to a strict diet, his body tries to “survive” in unfavorable conditions, using the maximum amount of energy from fat cells - as a result, the athlete loses weight.

But this process is undesirable for the body, so it will make every effort to accumulate as much fat as possible for the future, so that during the next fast there will be a lot of energy reserves. As a result, the lost weight will return again and even in double volume.

Nutritionists conducted experiments and proved that after finishing strict diets, weight returns to its previous value in a short time.

Therefore, it is necessary to approach the diet correctly - without starvation and injury to the body.

How to pump up your abs at home while following a diet:

The course should not last more than 6 weeks.
You need to eat small meals 6 times a day, which include several main meals, as well as 3 snacks.
It is advisable to take snacks 2 hours after the main meal.
You should drink at least 2 liters of clean water per day. “Pure” means water without the addition of teas and coffee. You will also need to forget about drinking soda.
After training, you definitely need to drink cold water so that your metabolism is activated - additional energy will begin to be released to warm the body.
Once a week you can allow yourself to relax and eat what you want. But the portions should be small - for example, one piece of pizza, and not the entire product.
Once a week it is permissible to drink a low-alcohol drink - wine or beer.

While following the diet, you are allowed to consume the following foods:

Low-fat fish varieties.
Beans.
Whey proteins.
Low-fat dairy and fermented milk products.
Nuts.
Berries (preferably raspberries).
Lean meat, except pork.
Olive oil.
Vegetables.
Cinnamon helps reduce hunger.
Ginger speeds up metabolism.
Red pepper speeds up metabolism and burns fat faster.

The method of cooking will also require special attention.

During the diet, frying is prohibited. Steaming or grilling foods is the best option for sports nutrition.

The daily diet for an athlete is as follows:

30% protein;
10% fat;
60% complex carbohydrates.

To achieve better results, drink protein shakes between meals. Dairy products, oatmeal, nuts, fruits and berries are added to cocktails. Also, ready-made cocktails are sold in sports stores, but are produced in the form of a powder that can saturate the body with useful substances for the whole day.

Daily calorie content for a girl:

Basic Rules

Many exercises are applicable for both girls and boys. It is not difficult to perform them; each time, without much effort, the pace of the exercises increases. You just need to take into account some nuances and recommendations .

To practice at home, you do not need special sports equipment. You can do it on your own.
When exercises involve a starting position “lying on the floor,” always use a rigid base for this. Buy a yoga mat.
Start your exercises with a warm-up. Dancing, gymnastics, and muscle stretching are suitable. If you don’t warm up your abdominal muscles, you won’t be able to quickly build up your six-pack.
Start exercising a couple of hours after eating, and after that there should be at least three hours left before bed.

General training recommendations

How to pump up your abs at home, following simple tips:

The first thing you need to do is choose a comfortable workout mode for yourself. 4 days a week is the best option. Then there will be 3 days left for the muscle group to recover. Duration of classes is 10-40 minutes.
Sportswear must be of good quality. Care should be taken that the suit does not restrict movement. It is necessary to move as comfortably as possible during exercise. You cannot train in a dress, as there is a risk of stepping on the hem, losing your balance and getting injured.
You will need to pay attention to walking quickly. Before starting a working day, it is advisable to get off a couple of stops earlier and walk at a fast pace. Climbing the stairs every day will also be helpful.
It is advisable to perform 15 repetitions in 3 sets for each selected exercise.
Training loads increase gradually. There is no need to load yourself with additional weights during the first lesson - the correct technique will not be maintained at high loads, and therefore harm will be caused to the body.
There is no need to train every day. Any muscle after intense exercise should recover for the next workout. For this reason, it is advisable to do abs every other day.
You don't have to go to the gym to get the results you need. You can practice at home. But for training you will need to purchase a special yoga mat (or find an unnecessary blanket at home). It is not advisable to use a bed or sofa as sports equipment, since the lower back will arch.

Abdominal exercise technique

Effective exercises for the upper abs

Technique:

Lifting the body. Starting position: lying down. Hands are placed behind the head or crossed in the chest area. Legs are bent at the knees or thrown over a chair. A deep exhalation is made, after which the torso rises upward, and while inhaling, it lowers to its original position. The body must be raised as high as possible. If a beginner performs the exercise, then it is enough to bend your back at the top and slightly raise your head. The exercise is done in 3 sets of 30 repetitions. On the first day, one approach is enough to feel the tension and understand the movements.

Hard training with the inclusion of technically simple exercises will allow you to pump up your abs at home in a short time
Hip lift. Starting position: lying down. The arms are extended along the body and turned with the palms facing the floor. Legs are extended straight. When the starting position is accepted, the abdominal muscles tense, the legs rise up at a right angle. Next, a deep exhalation is made and the legs return to their original position. All movements are carried out smoothly, without jerking. If it is difficult to raise your legs upward, you can bend them at the knees. When lifting, the pelvis comes off the floor completely - this is an important nuance that ensures the correct load.
Penknife. The initial position is a string - the person lies on his back, his arms are behind his head - straight. A deep exhalation is made, the legs and body rise and move towards each other. You will need to pause at the end point (2-3 seconds is enough), and then slowly return to the original position. It is important to monitor the coordination of movements - if you cannot maintain balance, you should additionally practice maintaining body balance. In order for the abs to tense well, the limbs should not be lowered completely. They should hover at some distance from the floor (15-20 cm).
Leg twists. You need to lay out the mat and lie down, raise your legs perpendicular to the floor, and then return them to the starting position. You will need to do this once straight, and then on the sides. You should not completely touch the floor with your feet - 15-20 cm is the ideal distance.
Bends on a sports bench. The exercise is intended for the gym and is performed on a sports bench at an incline. If classes are held at home, then you can use any object on which you can lean your stomach. The legs are securely fastened to the racks (if doing it at home, it is advisable to ask someone to back it up), then perform 20 bends. When performing, you will need to stay on half the fold for the maximum amount of time.

The best exercises for the lower abs

It is possible to pump up your abs at home, like professional athletes.

To do this, you need to learn about the best exercise options:

Reverse crunches. The starting position is lying down. The hands are located near the body. The legs are directed upward and remain in a position perpendicular to the body. The pelvis lifts off the floor. The pelvis is lifted upward with the help of the abdominal muscles - additional assistance is prohibited. You need to stay in the top position (3 seconds), and then carefully and smoothly return to the starting point. 3 sets of 20 lifts are done.
Raising your legs. Starting position: lying down. The arms are relaxed - they lie along the body, palms pointing downwards. The legs rise up - they should not become perpendicular to the body, and then lower back, but without touching the floor - there should be a distance of 15 cm. If such an exercise has not been done before, then you are allowed to bend your knees a little, so the load will not go to the lower back.
Bike. Starting position: lying down, hands clasped behind your head. You need to pull your right elbow towards your left knee. The unused leg remains straight. After the movements are performed in a mirror way - on the other side. Do 3 quick sets of 20 repetitions.
Scissors. From a lying position, the legs are raised 10 cm or slightly higher. Wide swings are made horizontally. From the outside it looks like scissors are cutting paper. The head must be well pressed to the floor, otherwise there is a risk of injuring the neck. Perform 3 approaches “to failure”.
Hanging leg raises. To perform the movement, you will need a horizontal bar - home or outdoor. The starting position is taken, the legs are lifted up with a powerful movement. Your knees should reach almost to your chest. You will need to stay in the upper position, and then smoothly lower to the starting point. It is enough to perform 3 energetic sets until a feeling of tension appears in the abs.

The best exercises for the obliques

Technique:

Side crunches. The starting position is lying on your side. One hand is placed behind the head, the second is located along the body. The oblique muscles tense, movement occurs: the elbow moves towards the legs, then returns. After 3 sets, the position changes, the same manipulations are performed on the second side.
Side crunches. Starting position: lying down. You need to slowly pull your left elbow towards your (right) knee. After this, the position changes - right hand to left knee. It is enough to do 15 times “to failure” on each side.
Hanging leg raises. The exercise is performed on a horizontal bar. Take the starting position, legs rise first to the right, then to the left. When lifting, it is the abs that should tense, not the hips.
Bends on a fitball. You need to approach the fitball sideways and lean your hips on the ball. Smooth lowering and lifting of the body are carried out. The exercise is performed until a burning sensation appears in the sides. Afterwards the position changes - the second side is trained.
Bends while standing. The starting position is standing. Feet are placed wider than shoulders. Hands are placed on the waist. The body alternately tilts to the sides until tension and burning occurs in the sides. If the exercise is too easy, then you can take dumbbells or any suitable weight in your hands.

An effective exercise for the oblique abdominal muscles for a girl:

A set of exercises for all abdominal muscle groups

Scissors. A supine position is assumed, and swinging movements are made with the legs, as if scissors are cutting paper. The exercise is done until tension and burning in the abdomen arises, then take a half-minute break. You need to do 3 approaches.
Lifting the body. From a lying position, the body rises to the knees. Make a delay at the top. Do 3 sets of 20 times.
Side crunches. The starting position is lying on a flat horizontal surface. A deep exhalation is made, the abdominal muscles tense, the left shoulder rises and moves towards the right knee. Afterwards, the body returns to its original position.
Hanging leg raises. Take the starting position - hanging on the crossbar, legs rising and falling without jerking. Do 3 approaches until you feel tension.
Lateral crunches on a vertical bar. You need to take a position on the bar - hanging, lift your legs smoothly and without sudden movements and point them to the right of the body, and then to the left - alternately 3 sets until failure.

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Abdominal exercise program for a week

It’s difficult to pump up abs at home like the girls on the covers in 7 days. Only girls who do not have excess fat can acquire an attractive figure in one week.

They can actually pump up their six-pack in a short period of 7 days. For people who are overweight, this type of training is suitable to gain a certain base for further training, which is why it is also useful.

Training days: 1, 3, 5, 7. The remaining days should be used for rest and recovery of the muscle group. The lesson lasts 15-40 minutes.

Training program:

To begin, you will need to do some light stretching and cardio training for 10 minutes. For this purpose, you can use a regular jump rope or running in place;
After this, 3 sets of 30 body lifts are performed. Respite should be minimal;
After a short rest, perform 3 sets of 30 repetitions with hanging leg raises. Next - a break and 3 sets of scissors exercises. The complex ends with three sets of hanging leg raises to the sides;
The class ends with a long stretch.

If at the first lesson the exercises are too easy, then it is advisable to use weights - they are sold with a weight of 1 kg and above.

7+ tips on how to get six-pack belly fat for a girl

The approach to training should be comprehensive: protein nutrition, cardio (running, walking, jumping rope, cycling) and a dozen correct exercises will sooner or later give results. The main thing is perseverance, self-confidence and understanding of the fact that you can make the coveted cubes in 1 hour only by sucking in your stomach and painting them with a tonal corrector. Otherwise, systematic physical activity will come to the rescue.

We've collected the best exercises that you can easily do at home.

What and how to do:

Do at least fifteen minutes of your total workout for abdominal exercises.
Minimize the amount of carbohydrates in your diet, eat proteins
To increase muscle mass, exercise with weights and weights
Drink water and replenish fluids lost during exercise
Take a two-day break between going to the gym, give your body time to recover
Do exercises for your back, strengthen your spine, otherwise you increase the risk of injury
Change the program and increase the number of approaches so that the muscles do not get used to the same loads
Train all muscles to transform your figure harmoniously

Advice: although sports are addictive, and missed workouts torment your conscience, it is better for girls to take breaks from exercise a few days before the onset of menstruation and in the first two to three days after its onset.

Abdominal exercise program in a month

First you need to do 10 minutes of warm-up and stretching. 20 minutes are spent jogging in the fresh air at an average pace. After the body is prepared for training, you can move on to the actual exercises. The monthly program is convenient because you do not need to choose a specific complex. Exercises are selected individually.

But it is necessary to include the following types of exercises in the training program:

twisting;
lifting legs, torso;
tilts.

A set of exercises is done every other day. Performed twice a day - morning and evening for 8 minutes.

Great workout for getting abs on a girl in 30 days

Maintain and tone your core with these great ab workouts in 30 days. Do the exercises 3 times a week for the next month. You can do them on Monday, Wednesday and Friday. Remember that six-pack abs require changes in repetitions, rest periods, exercises, and weights used.

You should do:

Raise your legs for 20 seconds, 10 seconds rest;
Scissors 20 seconds, 10 seconds rest;
Leg swings 20 seconds, 10 seconds rest;
Plank 20 seconds, 10 seconds rest;
Reverse crunches 20 seconds, 10 seconds rest;
Mason twist 20 seconds, 10 seconds rest.
Do 4 rounds of exercises.

Important: Take 10 seconds of rest between exercises

Exercise machines for pumping up the abs at home

For training at home, the following types of exercise equipment are used, sold in sports stores:

Bench (adjustable or simple at a set angle of inclination). Both experienced athletes and beginners can use it.
ABS Swing. This is a device with a swivel seat and handles located on 2 sides for ease of use. Develops the upper and lower abs.
“Captain's chair” is a unit with a vertical back and soft armrests for ease of use.
Video clip. The athlete grabs the roller from both sides (there are handles on the sides) and rolls forward, stretching the body well, and then returns to the original position.
The horizontal bar is a multifunctional projectile. It is used both for the development of abdominal muscles and for the entire upper body.
Gymnastic ball or fitball. This product allows you to move and bend in different directions while being under tension by maintaining balance. Also, using an inflatable ball improves your posture.

By choosing good exercises and following the principles of a healthy diet, you can achieve your goal - to pump up your six-pack. The task is not easy, but if you have willpower, it is achievable. It’s enough to study the material on how to pump up your abs at home.

Author: Antonov Vyacheslav

Article design: Svetlana Ovsyanikova

Bench crunch

Because you can lower your torso, you have to fight gravity, which is a great way to strengthen your abs.

On the Internet you can find many videos of abdominal exercises for girls, but it is better to give your preference to the classics, since it works the stomach evenly.