How to pump up abs for girls and men at home, effective exercises

About 8 years ago, I was inspired by the idea of pumping up the perfect abs to the six-pack and started looking for information on this topic. I didn’t read a lot... It was various advice from fitness industry gurus, dubious recommendations from bloggers who positioned themselves as semi-pros. After studying the information, I got down to business, but my efforts were not entirely justified by the end result and I abandoned the idea.

After a 2 month break, I still decided to reach the end no matter what. I learned a big lesson from the mistakes of the past and I managed to get perfect abdominal muscles with cubes like in the pictures.

So ! This guide will outline my unique experience. You will learn about all the nuances without exaggeration and hiding chips. I believe that every man can get the cool abs of his dreams, regardless of age or genetic characteristics. It is enough to make an effort using a concentrated portion of information and you will definitely succeed. Go!

????How quickly can a man get perfect abs?

The ideal abs can be pumped up in 1-2 months under certain conditions. These conditions include several basic principles: baseline data, diet, lifestyle, training.

If a man has a solid male belly, then the time frame for obtaining the result will certainly be more than 2 months , but nevertheless, even such men are able to achieve the desired result, although this may sound ridiculous and impossible at first glance. After reading my guide to the end, you will be convinced that there is no reason to doubt the positive ending.

It is difficult to make forecasts for potbellies based on time limits. I know a man whose abdominal circumference was 397 centimeters and with the help of my advice, this gentleman pumped up his abs to six-pack in 219 days of training, which I am certainly proud of, since this example kept a wonderful person healthy and dispelled the myth about the impossibility of change in complex situations with the help of my experiences.

By the way, check out my material - how to quickly get rid of a beer belly for a man at home.

Next, I will go through the fundamental factors that allow you to achieve great results. Following them all and the synergy of each shows a truly amazing effect.

Leg raises

They allow you to pump the area from the groin to the navel. Harmoniously developed areas of the entire abdomen are considered an indicator of a professional approach to training.

To perform, you need to lie on the floor. Place a towel or foam carpet under your lower back and begin to raise your legs vertically up. After doing 20-30 repetitions, you can rest a little.

After this, you need to alternately raise one leg, then the other. In this case, the tension should fall on the lower abdomen and thigh muscles.

The next approach is similar to the first, but it is performed in a diametrically opposite way. Raising your legs up, begin to slowly lower them almost to the floor. Your stomach should be burning.

Such exercises at home are aimed at the lower abs.

The first factor: Proper sleep patterns

The most important indicator of good health and rapid recovery is adequate sleep. It's no secret that sleep is responsible for many metabolic and hormonal processes in the body, and neglecting it is a real crime in my opinion.

So, the most important thing you need to remember about this point is:

Sleep duration should be at least 8 hours ;
It is advisable to go to bed before 22:00 , maximum until 22:30 ;
Waking up at the same time;
at least 2 hours before bedtime;
1.5 - 2 hours before bedtime, you cannot use gadgets or watch the box;
Sleep in a quiet environment, without extraneous sounds, in a dark room without light;
The sleeping place should be as comfortable as possible.

Pump up your abs at home. Large selection of exercises

You will achieve your goal if you follow the important points! Many people want to pump up their abs at home without going to the gym. Some people exercise regularly at home, but do not achieve the desired results. Some people simply quit training halfway through. Therefore, I would like to say that it is quite possible to achieve this goal if you follow some recommendations:

Wish. If you really want to get yourself in order and pump up your abs, then this is already commendable. As the saying goes, “a person can do whatever he really wants.” A person’s desire to improve himself greatly influences the final result.
Sleeping mode. A person's lack of sleep directly affects his health, which is where chronic diseases appear. This may not happen immediately, but over several years. During sleep, we restore our strength and have energy for training. Based on vigorous training, for which we have the strength, a good result appears. Take care of yourself and your health, follow a sleep schedule (7-9 hours for an adult is the norm).
Regular training. It is the consistency of training that will bring the benefits and desired results. Of course, if you work out your abs according to your mood, then don’t expect any effect from these workouts.

How often should you pump your abs? You can pump up your abs even every day, but there will be no point in doing so, and besides, it is dangerous. The frequency of training depends on what results we want to get from pumping the press.

Firstly , you can pump up your abs through strength training, using weights. After such a hard workout, of course, the muscles need a good rest. Therefore, you need to exercise not every day, but every other day.
Secondly , you can pump up your abs in order to increase endurance. In this case, you can practice at least every day. BUT you will not achieve abdominal relief by doing this, you will only develop endurance. Why? Because by training every day, your abs will be overloaded with load, and they will not recover. Accordingly, muscle mass does not grow, therefore, cubes are out of the question.
Thirdly , they pump up their abs in order to burn fat. This will be discussed in more detail below.

Best abdominal exercises - top 10

Exercising your abs every day has a negative impact on your health! How?

The imbalance in the core muscles increases. With everyday twisting, our intervertebral discs are displaced, thereby deforming our posture.
Stooping increases. When we pump our abs, we bend and lean our body down. Accordingly, the chest is pulled down, hence the stoop.

Therefore, you should not strengthen your abs every day. It is recommended to pump up the abs along with exercises on the muscles of the back , shoulder blades, including the entire body. Thus, it is recommended to train the abdominal muscles 3, maximum 4 times a week. You need to give your abdominal muscles, like any other muscles, time to recover. Muscles grow during rest (after training), not during exercise. Proper nutrition regimen. Most novice athletes do not know how to quickly pump up their abs correctly. It's not enough to just do exercises. The main share of the result falls on maintaining proper nutrition, as well as a healthy lifestyle. The main categories of food that should not be consumed if you want to pump up your abs and get a beautiful definition:

sweets (we don’t eat anything that contains sugar). Sweet juices, chocolates, candies, cakes and much more.
flour (you can’t eat anything that contains flour). Buns, white bread, pizza and other flour foods.
fast food. Crackers, burgers, fries, chips, etc.
alcohol. All alcoholic and carbonated drinks.

By eliminating these foods from your diet, your opportunity for success is maximized. Replacing junk food with other, healthier foods: Cereals, meat, eggs, fish, vegetables, fruits, dairy and other products. It is important to maintain a calorie deficit.

It is recommended to eat often and in small portions.
You need to consume fewer calories than you burn during training.
Eat at least 2 hours before training.
We drink more water.

Those calories that are not absorbed by eating are taken from our body. Whether they come from fat or muscle depends on whether you eat right.

In the morning, meals can begin with the consumption of protein.
At lunch, before training, you need to consume proteins, carbohydrates and greens.
For dinner, we consume maximum proteins, minimum fats and carbohydrates.

Very important point: You can pump up hard abs on your body, you can pump up your abs 100 times every day. BUT if you have a layer of fat on your stomach, then it will hide your abs and all your wasted work. Yes, the inflated abs themselves under the fat will be strong and durable, but you will not have the sculpted appearance that people so strive for. After all, this is the main goal - to achieve a beautiful body that attracts attention. Therefore, in order to pump up your abs and look great, you first need to rid your belly of excess fat. Fat burning is carried out through intense strength training, including cardio exercises. Such training is not performed every day, but regularly (2-3 times/week). Once you get rid of belly fat, your ab training will not be in vain. Observe all these points at the same time, and the result will appear in the near future. Yes, it will be difficult, but it all makes sense.
Do this EVERY day! (IF YOU WANT 6 CUBES ABS)

Weekly abdominal training program: As we have already said, you can create your own personal training program by looking at our selection, which includes abdominal exercises. If this is difficult for you, then you can use the following programs to get started: For guys: Perform 2 times a week (Monday and Thursday).

Twisting. Lie on your back, keep your legs bent, at an angle of 90 degrees (keep your legs in the air). We stretch our arms behind our heads and perform crunches. 3 sets of 30 reps. If you feel that this load is not enough (the exercises do not cause muscle burning and fatigue), then in this case you can use weights. A bottle or a light pancake weighing a couple of kilograms. No need to increase the number of repetitions! You can gradually increase the weight, thereby increasing the strength of the rectus abdominis muscles.
Plank. We take a plank position. We don’t sag in the lower back. During this exercise we tense all the muscles of the body. We stand from 45 seconds to 1 minute, 3 approaches. If it’s already easy for you to do the plank, you can gradually add weights to the lumbar region (starting with a couple of kilograms). There is no need to put the weight on your shoulder blades, as your shoulders will be more involved than your abs.
Hollow body. Difficult option. The idea is to lie on your back and tuck your pelvis, pressing your lower back tightly to the floor. Raise your legs, tighten your buttocks and stretch your arms above your head. We remain in this static position (as in the plank) for 45 seconds. up to 1 minute, 3 repetitions. An easy version of the exercises: lie on your back, bend your legs and bring them to your stomach, stretch your arms behind your head and extend only one leg. We remain in this position for 1 minute (at first it may not work, but you need to try). If you want to progress further, you can add dynamics. We take a position as in the difficult version, and perform swings 20-30 times, 3 repetitions.
Superman. The exercise is similar to the reverse of the hollow body position. We lie on our stomach, stretch our arms forward, and keep our legs suspended. Thus, we bend as high as possible, straining our buttocks and back muscles. We fix ourselves in this position for 30.40 seconds - 1 minute, 3 repetitions. If necessary, you can also complicate the exercise by applying dynamism (straining/relaxing the body in turn) using small weights.

For girls:

Foot touching. In a lying position, we perform twists so that our fingers alternately touch our feet.
Reverse crunches. In a lying position, you need to press your shoulder blades, pelvis and back of your head to the floor. We place our hands on the floor along the body so that the body does not move. Next, we tear off the pelvic part from the floor, raise our slightly bent legs so that the hips are as close to the chest as possible.
Bike. We lie down, hands clasped at the back of the head, elbows on the sides. We bring the bent leg one by one to the opposite elbow. It turns out that when we bend one leg and bring it to the elbow, the other remains straight.
Crunches with legs raised. Lying on your back, you need to raise your legs and bend them at an angle of 90 degrees. Hands clasped at the back of the head, elbows to the sides. Next, we perform twists, lifting only the shoulder blades from the floor, but not the pelvis.
Plank jump. We stand in a plank position, arms should be straight and under the shoulders, feet at the level of the width of the pelvis. Next, we strain the muscles of the legs and abs, and make a jump to the palms. As you inhale, jump back to the starting position.

This workout can be done 2-3 times a week, 3 laps. Each exercise is performed for 1 minute. Rest between exercises: 10 seconds. Rest between sets: 1 minute. Improve your body, burn fat and love your body. A large selection of effective abdominal exercises will help you with all this, from which you will really have something to choose from. You can go through the training program on our website, which pays great attention to the development of abdominal muscles - GYMNASTICS

Second factor: Nutrition and body hydration

Everyone is familiar with bad habits, but much fewer men know about useful habits, and one of them is maintaining water balance in the body. How can this affect the pumping of the press? This factor is directly related to all metabolic processes and metabolism. If the body is dehydrated, it is difficult for it to transport beneficial elements to the muscles, remove excess compounds and build muscle.

Train yourself to drink water throughout the day.

If you haven't done this before, now it can become one of the most useful and new habits:

Be sure to drink 300-500 ml of water after waking up in the morning.
Throughout the day, drink 150-200 ml of clean water every 2-2.5 hours .
The water must be clean, without impurities, gas, flavoring additives and sugar.

As for nutrition, the first thing we do is exclude fast carbohydrates from the diet:

bakery,
sugar,
alcohol,
confectioner,
dried fruits, fruits,
juices

The products of the listed groups affect the level of insulin in the blood and the more often this happens, the faster the body begins to store excess weight in the hips, buttocks and abdomen, and this cannot in any way contribute to achieving 6 pack abdominal muscles.

Attention should be paid to a diet that is rich in protein, plant foods and foods containing omega-3.

: It is necessary to have breakfast, lunch and dinner without skipping any of the meals. But at the same time, you should take into account calories and not overeat.

A small list of products that I recommend during the period during which you plan to pump up the abs of your dreams:

Saira.
Wild salmon.
Chicken eggs.
Tuna.
Sea bass.
Other types of sea fish.
Squid.
Lobsters.
Other seafood.
Different types of algae.
Turkey meat.
Chicken meat.
Any vegetables or vegetable salads.

I used these products myself when I was trying to get perfect abs. Your diet does not necessarily have to include every one of these foods, but as an option, these will suffice.

You can also use protein shakes, this is especially convenient for those men who work in an office or other job where there is no easy access to food. But this is an optional option .

Why and are optional abdominal exercises necessary?

My answer is: you can do targeted abdominal exercises, i.e. without optional ones (without touching them at all) and they will be quite enough. And you can do optional ones (if you have time and desire), and the result will be even better and faster.

Ps I would recommend that you do at least squats and push-ups.

This, firstly, will enhance your progress in training the abdominal muscles (abs), and secondly, in addition to the abs, other muscle groups (almost the entire body) will develop, and thanks to this, you will look even more athletic and fit.

2. The number of approaches column means how many times you will have to perform the exercise. Those. for example, you need to do 3 sets. So, you start doing the 1st approach, let’s say you did an exercise for 10 times (repetitions), okay. Rest, as soon as you have rested, start doing the exercise again (this will be the second approach). We did it, say, 8 times. You're resting again. Then you start again (this will be the 3rd approach). The point, I think, is clear.

3. Number of repetitions to the maximum - means that you need to do as many repetitions as you can (as many as you can).

After three sets of crunches, we move on to another (second) exercise (squats) and start performing sets again. Then to push-ups. Once you have completed all the exercises in the required range of approaches, your workout is complete. Hooray