The abdominal area is a problem area for the vast majority of girls and women around the world. Even thin girls can develop a small belly if they stop eating properly and start skipping workouts at the fitness club. What can we say about plump ones? Their stomach must be constantly under close attention.
If you want to prepare your body for the summer or a trip to the sea and, with the help of abdominal exercises, get rid of that annoying tummy, then we will tell you how to do this as quickly and efficiently as possible, let’s figure out how to pump up the abs to lose belly fat and whether it’s possible to get rid of the belly by pumping press?
How many times do you need to pump your abs to lose belly fat?
It is advisable to do abdominal exercises every day, but if you find it too difficult, then at least once every two days. The total number of classes per week must be at least four. There is no need to immediately throw yourself into the pool headlong and exhaust yourself with dozens of approaches and hundreds of repetitions of each exercise. Start small.
To begin with, 5–10 repetitions per set and 30 repetitions in total will be enough. In the future, increase the number to 50. How much you need to pump your abs to get rid of your belly depends on many factors, including the diet and individual characteristics of the body.
During training, concentrate on your sensations and well-being. You should feel your muscles tightening. If you don't feel them, then most likely you are doing something wrong.
To see results as quickly as possible, do the exercises twice a day - morning and evening.
Useful tips
Beginning athletes often do not know how to pump up their lateral abs, which is why they encounter injuries and discomfort during training. The following recommendations will help you avoid problems:
- the last meal before a gym session should be no later than 2 hours;
- to prevent sprains, any training of the abdominal muscles begins with a warm-up, including bending, twisting and rotating the body;
- compliance with the exercise technique will provide better results than long, grueling workouts;
- during contraction it is necessary to strain the muscles as much as possible;
- The first meal after training should be no earlier than an hour later.
It is impossible to pump up the abdominal muscles on an empty stomach, since the body requires energy to effectively perform the exercises. Otherwise, performance will decrease. Obliques, like abs, recover quickly, so it is recommended to exercise 4-7 times a week.
Many inexperienced athletes, especially girls, often refuse to train their abdominal muscles for fear of increasing their waist size. However, even professional athletes are not always able to train so that muscle mass in a given area completely replaces fat deposits. In addition, during pumping of the obliques, the sides, on the contrary, become more elastic and toned.
Beginners should carefully work out their abdominal muscles, gradually increasing the load in 3 stages:
- initial – exercises without weights (2-3 weeks);
- medium – exercises with weights (dumbbells or weights);
- advanced – performing complex hanging exercises with and without weights.
To get results, it is not necessary to use heavy dumbbells; the weight of the equipment may not exceed 3 kg.
How to eat during training to remove fat from the stomach and sides?
Many girls are interested in “If you pump up your abs, will belly fat go away?”, no doubt!
In combination with proper nutrition and regular exercise, the result will not keep you waiting and soon you will notice that your stomach and sides will begin to shrink. In order for your training to give more results, you must eat properly and balanced, but in no case should you starve or go on diets that include only a couple of apples in your diet per day. Try to increase your protein intake and reduce your fat and carbohydrate intake.
One of the very common mistakes among girls trying to lose weight in the abdomen and waist is training the oblique abdominal muscles. Lovely ladies are chasing the wasp's waist and doing an incredible number of different bends to the side. This will not save you from fat on your sides, but, on the contrary, will strengthen your oblique abdominal muscles and make your waist visually even larger. To get rid of fat specifically, you need to give your body cardio exercise (running, cycling) in order to expend as much energy as possible and burn fat due to this.
If abdominal exercises for the stronger and weaker sex are the same, then the goals are different. Sculpted abs look attractive for guys, but six-pack abs for a girl is clearly too much and many will agree with this, but two vertical stripes look quite good. And a dried body with absolutely no fat can pose a danger to the fair half of humanity. Because of this, the fat balance in the body will be disrupted, which entails problems with reproductive function. So in everything you need to know when to stop.
How to pump up your side press: a little parting word
Start with a goal: do you want to pump up your oblique abdominal muscles, or remove excess fat from your waist? These are two fundamentally different tasks. The formation of a “wasp profile” is the third. Now I will talk specifically about pumping.
The cubes on the stomach are a developed long muscle. She is tied with tendons like ribbons, and therefore it seems that she is not alone, but there are several of them. But several muscles are responsible for the general tone of our lumbar and abdominal regions:
- the longus abdominis muscle, which I just talked about;
- two external obliques (right and left);
- two internal obliques;
- the transverse ones, which hold the abdominal organs, form the “white line” and are responsible for the visible reduction of our abdomen.
To prevent your belly from sagging, you need to develop this entire complex.
How to properly and quickly pump up your abs at home to remove fat from the abdomen and sides
Before classes start
It is necessary to adhere to simple rules for training to be fruitful:
- All exercises that are performed lying down must be performed on a hard, flat surface, roughly speaking, on the floor. If the floor seems too hard, place a fitness mat on the floor;
- Fresh air must be supplied to the room; stuffiness will not only create discomfort when breathing, but will also increase the load on the heart;
- Stock up on clean drinking water without carbon or special drinks that enhance metabolism.
- It is necessary to maintain an interval of three hours between the last meal and training;
- Before you start directly doing abdominal exercises, you need to do a short general warm-up to warm up the muscles;
- The abdominal muscles can recover very quickly, so do not take a long break between exercises;
- Only regular training will bring results.
Pressed and not pressed out
Do you know which muscle group most often develops problems in novice athletes? Oddly enough, but yes, this is a press. It would seem, why is it so complicated? But you pump it, pump it... The upper and lower abs seem to respond gratefully, and even the cubes appear.
But still, the final result bears little resemblance to the pictures in fitness magazines. The ideal terrain you were looking for is not there. Even enthusiasm disappears.
Most abdominal exercises familiar from childhood are not designed for the lateral abdominal muscles. Which is quite strange, because not only the completeness of the abdominal image depends on this muscle group.
Strong oblique muscles are essential to maintaining health. As we know, they are internal and superficial. And their functions are much more important than just beautiful abs.
Organs are maintained in the desired position, are better supplied with blood, digestion is improved, even posture is improved. Reaction speed improves, especially for those who practice martial arts, boxing, fencing, shot throwing, etc. – all sports that require turns and the ability to fix the body in a certain position. My mood improves after all!
Effective abdominal exercises that will help you quickly remove your stomach and sides at home
We recommend: “The best home abdominal exercise machines available to everyone”
How to pump up your lower abdominal muscles at home?
To pump up the lower abs, exercises such as raising the body from the floor by 45 degrees and raising and lowering the legs are most often used. Precise execution of these exercises will help girls properly pump up their lower abs at home.
Raising the body from the floor 45 degrees
Execution: lie on your back, bend your knees, without lifting your feet from the floor. Raise your torso, stretch your arms up and forward as much as possible. Make sure your abdominal muscles are tense as much as possible. Start with 20–30 repetitions, then gradually increase to the maximum number possible for you.
Raising and lowering legs
Execution: lie on your back, legs straight, arms along your body. Raise your legs at a 90 degree angle to the floor. Lower your legs back as low as possible, but until your lower back touches the floor. Do 15–25 repetitions.
Universal exercises for the upper abs
“How to properly pump up the abs to remove belly fat, what exercises to choose?” - this question interests many beginners; the exercises below will help not only pump up the upper abs, but also keep the entire abdominal area in shape.
Raising the pelvis
Execution: lie on your back, lift your legs up and bend your knees, place your arms along your body. Lifting your pelvis off the floor, pull your knees toward your chest. Return your legs to the starting position. Make sure your shoulders don't leave the floor. Do 20-30 repetitions.
Crunches
This exercise is a “classic” among abdominal exercises. It serves to pump the upper abdominals.
Execution: lie on your back, bend your legs. Raising your torso, reach your elbows towards your knees. Right elbow to left knee and vice versa.
One of the twist options is straight twist.
Execution: lie next to the wall, perpendicular to it. Bend your knees and place your feet against the wall. Raise your feet so that your shoulder blades lift off the floor and your lower back is pressed firmly to the floor.
Standard exercises
This category includes the simplest exercises that are suitable for beginner athletes. For beginners, the best way to work out your oblique muscles is to:
- Side bends with weights. Place your feet shoulder-width apart, then alternately lower yourself left and right, extending your arm with the weight to the limit. Depending on the level of physical fitness, the weight of the weights can be adjusted from 1 to 10 kg.
- Side body bends on the simulator. Take a lying position at an angle on hyperesthesia, place your hands on your waist or near your head, then lower yourself to the side and straighten up. Repeat similar steps on the opposite side.
- Hanging crunches on a horizontal bar. Grasp the bar with your straight arms, then alternately raise your legs left and right in front of you, bending your knees.
In each approach, try to perform the maximum number of repetitions. The optimal load for effectively pumping the oblique muscles is 3 sets for each action.
