Is creating sculpted abs at home your goal for the near future? Then, before turning your dreams into reality, you need to study the nuances of this process so that the training brings results. It would seem that there is nothing easier than pumping up your stomach, because even people far from sports have heard about classic exercises for this part of the body. But this opinion is wrong, and adhering to it, you will be looking for your cubes for a long time. A special complex can help in this matter.
How long and often do you need to exercise to pump up your abs?
An important question is how often to pump up the abs for men, and opinions on this can vary greatly, and even among experts there is active debate. Some believe that to pump up your abs you need to do exercises every day so that the muscles are toned all the time.
Other athletes, when asked whether a man can work out his abs every day, answer in the negative, believing that daily exercise negatively affects the muscles and depletes them, making it much more difficult to achieve the desired results.
In practice, it turns out that the best option for men is to alternate between active abdominal exercises and “refreshing” exercises. So, one day you can seriously pump up your abdominal muscles, and the next day you can perform general exercises to tone muscles or pump up other muscle groups.
Do you want to lose weight? Then these articles are for you
Exercises for the pectoral muscles for girls at home
Fitness for weight loss at home video course 30 days
Weight loss workouts in the gym for men
The abdominal muscles, in fact, work during any exercise, but they work a little less when the shoulder girdle is loaded. Therefore, it is better to combine days of actively pumping up the abs with pumping up the arms, and on another day, for example, devote time to the legs. If your initial goal is to gain definition in your abdominal muscles, then, for example, a abdominal pumping scheme for men might look like this:
Day 1 – working with the abs;
Day 2 – working on the shoulder girdle;
Day 3 – pumping the back and lower limbs.
And so in a circle. Thanks to such training, you can keep yourself in better physical shape.
Regardless of how many muscle groups we work, the optimal training duration is 1-1.5 hours. If it is greater, the body will become very tired, the muscles may lose energy, cannot withstand the load and become exhausted, so it can be problematic to build up the relief. Long-term training is more suitable for men who want to lose weight, but even here you need to approach this issue carefully so that it is fat and not muscle mass that is burned. You can drink protein shakes while working.
If the workout lasts less than an hour, the body will not warm up to the required level. Of course, now there are special interval training that allows muscles to tone faster, but it is still recommended to exercise longer and more measuredly so that you can better feel the functioning of the muscles.
Get six pack abs in 30 days - getting ready for spring
Want to prepare your body for spring? Does it seem impossible to achieve results? It's time to start, all you need is a mat, and most importantly, your desire. I will provide you with an effective exercise program to pump up your abs at home. It is also important that directly pumping up the abs with exercises is only one of the components on the path to a sculpted stomach. Diet and active lifestyle also play a huge role. Among other things, the article is based on the real experience of our reader.
Scheme for pumping up the press: real experience
I first started playing sports when I was 20 years old. The reason, to be honest, was that I really wanted to get toned abs - I was tired of wearing a tight tank top under my shirt, which hid my “soft body” and quite noticeable belly fat.
The main secret to losing weight was giving up high-calorie foods and fast food, plus basic strength exercises. In winter, I decided that it was time to prepare for spring and began to pump up my abs correctly and effectively. The scheme consists of performing three exercises in three approaches with a break of 30 - 60 seconds.
Diet for six pack belly fat
The best diet for my abs is moderate low carb. I have practically given up fast carbohydrates and other sources of direct sugar, I eat a large amount of protein foods (lean meat, eggs, while limiting fats and carbohydrates - in total no more than 50 g of carbohydrates and 70 g of healthy fats (mostly vegetable) per day.
In this case, the quality of carbohydrates and their glycemic index play a decisive role. I realized a long time ago that for my body in general, and my dry abs in particular, 100 g of carbohydrates from buckwheat or broccoli and 100 g of carbohydrates from bread are not at all the same thing - despite the same caloric content, after bread I literally swell, and the press loses its relief.
Source
How to organize the process when pumping up the press?
To pump up your abs in 30 days, it’s rational to create a table. For men, this will be a suitable option, since the algorithm of actions will always be before your eyes. You can create your own table or use numerous ones presented on the Internet. At the same time, do not forget that the loads must be rationally distributed. It is necessary to give time for rest - muscles are not made of iron. A good option would be high-intensity loads for three days, then one day of rest, and so on throughout the entire period.
Pumping up your abs in 1 month is a difficult task. Obtaining results is possible only with a systematic approach to training. In addition to abdominal exercises, regular cardio exercise, a balanced diet and sleep schedule are necessary. In this case, it is very likely to have good results after 30 days.
Bike
This exercise works the rectus abdominis, external oblique, internal oblique, transverse abdominis, and leg and buttock muscles (gluteus maximus).
Performance. Lie on the floor, place your hands behind your head. Start making movements with your feet as if you were pedaling a bicycle. At the same time, lift your upper body, trying to lift your shoulder blades off the floor. Alternately stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be performed at any pace.
Perform three sets of 20 reps.
Sports component for pumping up the press in men
Now you need to consider the set of exercises in detail in order to know for sure how to pump up your abs:
- Classic straight press. The legs are bent at the knees and are under the fixing surface (partner, sofa, wall bars, table), the back is straight, hands under the head. Flexion and extension are performed completely (from the floor to the knees). 3 sets of 40 reps.
- Rolling press. The body position is similar to the early one, but during the press the body rotates in both directions so that the elbows almost touch the knees, and at the very end the forehead is brought to the desired point. The return stroke is smooth without any swings. 3 sets of 30 reps.
- Feet behind your head. The body is spread perfectly flat on the floor, arms along the body, palms down, neck relaxed. The task is to throw your legs behind your head, while only the waist bends, and all other parts of the body remain perfectly straight. 3 sets of 50 reps.
- Squats. Feet shoulder-width apart, arms straight, heels do not come off. During a squat, your knees move slightly to the sides for convenience. This exercise highlights not only the abdominal muscles, but also most of the muscles of the musculoskeletal system. 2 sets of 50 reps.
- Embryo. The exercise is classified as complicated, although it looks quite simple. Initially, a perfectly straight position is assumed, arms crossed on the chest. During the exercise, you need to bend your body at the lower back, while the upper and lower halves rise by 25-30 cm. The exercise is done slowly, which is why the muscles quickly make themselves felt. 3 sets of 30 reps.
- Hand push-ups. The exercise is contraindicated for people suffering from problems with the cardiovascular system or blood pressure, because there is an overload, but the effect is not so serious as to risk it. 3 sets of 10 times.
Between each approach in the interval of 1 exercise there is a break of exactly 1 minute, between exercises - 1.5 minutes. Do not overload the body, because... This will not be beneficial, and may completely neutralize the effect.
Information for men
Exercises for the pectoral muscles for men at home
Plank exercise for men
Gym workout plan for men
Workout for weight loss for men at home
Straight leg raises while hanging on the horizontal bar
Raising your legs while lying down is very useful if you have insufficient lumbar lordosis. And, on the contrary, refuse this exercise if your lumbar lordosis is too pronounced, and during the exercise you feel tension in the lower back.
Lying straight leg raises.
Start. Execution: Lie on the mat with your feet together. Raise your head off the floor and bend your elbows as shown in the photo. If it is difficult to hold your head, place your hands behind your head and support it with your palms.
Smoothly raise and lower your straight legs, lightly touching your heels to the floor. When raising your legs, exhale, when lowering, inhale.
Once again, I note that the exercise is performed smoothly - 3 sets of 12-25 repetitions.
Cardio exercises for male abs
To get abs in 30 days, you must include cardio in your training course. Pumping up the press alone will not give any effect. Yes, the abdominal muscles will strengthen, but the layer of fat will not allow you to see it. The approximate proportion of cardio loads for the appearance of results is from 40 to 60 minutes a couple of times in 7 days. Similar exercises are brisk walking, climbing stairs, jogging, jumping, cycling, etc. – can be carried out every day without problems. So, getting up early, you can go to work on foot, instead of taking the elevator - go up the stairs. This is on weekdays. On the weekend, a great option would be to go for a bike ride closer to nature. Two in one – regular exercise and a pleasant pastime.
Correct algorithms for pumping up the press for men
In order to understand how to pump up your abs in 1 month at home, you need to know the correct algorithm and alternate loads. The ideal solution would be to do 3-4 high-intensity workouts per week. The rest of the time, actively work on burning excess fat: the same cardio exercises, nutrition. The more energy spent, the better the result. Abdominal exercises can become the basis for excellent physical health. And in combination with the other proposed requirements, they will allow you to have a fit body in excellent tone.
Effective abdominal exercises for girls: flat and sculpted stomach in a month
Modern women strive to be successful and beautiful.
They dream of having a slim, toned figure and a perfect flat tummy. However, not everyone finds time for systematic training in the gym.
Then they are interested in how to pump up abs for a woman at home. Effective complexes will help strengthen the abdominal muscles and beautifully define the muscles.
But for training to be successful, you need to organize it correctly.
General recommendations for performing abdominal exercises for men
- Warm up before your workout. Warming up warms up your muscles, protecting you from injury and preparing you for further exercise, promotes blood flow to the muscles, nourishing them, and allows you to concentrate on further training;
- During exercise, keep your abdominal muscles (namely the abdominal muscles, not others) in constant tension;
- Monitor the amplitude, speed of movement and the correctness of your actions. In other words, follow the exercise technique. There is no need to use jerks and rebounds from the floor in order to complete the desired number of repetitions. Quality is more important than quantity!;
- Do not rest during repetitions of one set;
- Don't forget to breathe. Try not to hold your breath while doing the exercises;
- Focus your attention on the muscle being worked. If you are training your lower abdominal muscles, direct all your attention to this area. You should feel how it is being worked out during the exercise. This helps to better understand proper movement technique, isolate the muscles and remove tension from the accessory muscles.
When is the best time to pump up your abs?
When training at home, many recommend doing exercises in the morning on an empty stomach. This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat.
However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.
Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.
