How to start abs correctly. How to properly pump up your abs at home to get rid of your belly and sides? Video exercises for girls. What exercises can you start working on your abdominal muscles?

Currently, many methods and technologies are used to combat extra pounds, especially in the abdomen and hips. These include various diets and pills. And we’ll talk about how to pump up your abs. What is the best way to exercise so that weight loss is effective?

How to pump up the press correctly

If, looking at yourself in the mirror, you saw that not everything is good with your figure, and this was confirmed by a centimeter tape (the waist circumference for women should not exceed 90 cm, and for men - 100 cm), then you need not only to moderate your appetites at the dinner table, but also to exercise physically. Losing belly fat by doing abs is one of the ways to solve the problem.

Here, as in other issues, the right approach is very important. This means that activities need to be planned in such a way that they do not cause harm to health. Therefore, it is considered natural if at the beginning of the course, when performing each exercise, you repeat it 5-7 times. As the muscles develop, the number of such repetitions must be increased. It is recommended to do 3 approaches to each exercise.

When pumping your abs, you need to learn to hear the tension that arises in the abdominal muscles, since this determines how well you perform the movement and how quickly you will achieve the desired result.

We pump up the press to lose belly fat at home

Since it is not easy to cope with extra centimeters on the waist, pills and diets will not give one hundred percent results, there is a need to pump up the abs to lose weight in the belly. Thanks to this, you can quickly and efficiently work out the abdominal muscles and get into ideal physical shape.

If you have the opportunity to work out at a fitness center, that’s very good, but you can get a beautiful and firm tummy at home. If you train patiently and persistently carry out the tasks you set for yourself, the result will definitely please you.

Abdominal exercises should be started after the body is already warmed up. It becomes more flexible, and exercises will not lead to injuries.

Therefore, first you need to do a good warm-up. It is necessary to stretch the muscles with the help of deep bends, body turns, swings of the legs and arms. After the heat spreads throughout the body, you can begin the main exercises.

A very important point in their implementation is smoothness, as well as proper breathing. When the body is tense, you need to inhale, when you relax, exhale.

By practicing daily, you can greatly ensure the expected success.

If you decide to take charge of your health and beauty, then immediately familiarize yourself with the recommendations given by fitness instructors so that your classes will benefit you and you will have excellent results.

It is better to pump up the press to lose belly fat on an empty stomach, so it is recommended that at least 2 hours pass between eating and starting the exercises.

It can lead to its disruption, so it is better to do this press in the morning or from 18 to 19 hours.

It would be ideal to do your abs in the fresh air, but a well-ventilated room will also work.

The psychological attitude also plays an important role in the results of classes. Cheerful, rhythmic music during training will increase activity, block the desire to feel sorry for yourself, and thereby increase performance.

for a firm belly

Among the many complexes developed to date to combat extra centimeters at the waist, very effective exercises in a lying position can be identified. We inhale and exhale through our nose. Before starting each approach, fold your arms on your chest with your palms facing each other, raise your head and legs 10-15 centimeters.

1. Take 6 deep breaths.
2. We pump the rectus abdominis muscles. Next we work with the right foot. As you inhale, we lift it vertically, and as you exhale, we lower it to the left leg. We do it six times.
3. We pump up the oblique muscles. Hands reach for the right leg. As you inhale, lift it, and as you exhale, attach it to your left leg. Repeat six times. Then do the same with your left foot.
4. We repeat the previous exercise, but the hands are directed towards the left leg.
5. Hands to the right leg. As you inhale, lift both legs vertically. As you exhale, lower them to the starting position.
6. Hands to the left leg. We repeat the exercise described above.

Between approaches you need to take a break for a few seconds.

6 exercises for all abdominal muscles

There are many methods for strengthening muscles, each of them is effective in its own way. We suggest you familiarize yourself with another way to easily pump up your abs to get rid of your belly fat. This requires working out the upper, lower and lateral muscles. For each of these groups, it is enough to perform two exercises a day, and you will see the result very soon.
1. Working out the upper abdominal muscles:
- Feet - shoulder-width apart, hands - at the waist line. We engage the upper body, performing circular movements 10 times. First one way, then the other. We perform back bends whenever possible to avoid back damage.

We lie on our backs. Arms extended upward, legs bent at the knees. While inhaling deeply, we raise our arms and pull the upper body up, without lifting the lower back from the floor; as we exhale, we return to the starting position. Repeat the exercise 10 times.

2. We work the lower part of the abs:
- We lie on our backs. Legs are extended, hands are folded on the stomach. We repeat the exercise for two minutes. We inhale, inflating the stomach as much as possible, and as we exhale, we draw it in with all our might.

Lying on your back, inhale, raise your legs straight, hold for 10 - 15 seconds. As you exhale, lower slowly.

3. Strengthen the lateral muscles:
- Lying on your back, fold your hands under your head. Inhale - raise your legs to 90 0, lower them to the right side, trying to reach the floor with your knee. Exhale - legs up. Then repeat in the other direction. It is recommended to do 3 sets of 10 times.

Standing on your feet, spread them wider. As you inhale, bend to the right, as you exhale, return to the starting position, then in the other direction. We continue to perform the exercise for 1.5 to 2 minutes.

The result should be expected in 4-6 weeks. Regular exercise is a prerequisite for beautiful abs.

Why is it useful to pump your abs while standing?

A flat stomach and good abs for a girl are not only fashionable and beautiful, but also very useful. Developed abdominal muscles will be very useful when carrying a child, as well as during childbirth. Well-designed, they will contribute to rapid recovery in the postpartum period. Therefore, you need to start pumping up your abs to lose belly fat in your youth and continue this process throughout your life.

Sometimes it is very useful to change sets of abdominal exercises. This can be explained by the fact that the muscles get used to monotonous workouts, which can again lead to the formation of belly fat. In this case, we change the complex that will resume weight loss for the abdomen - pump up the abs while standing.

There are a variety of exercises, but any one of them works a large number of muscles. They help improve balance and form correct posture.

6 exercises to pump up your abs while standing

One of the newest methods by which you work your abs while standing for 10 minutes every day to lose belly fat (the exercises are very simple and accessible) is a set of six movements. When performing them, weights will be required. This could be dumbbells, a ball, or just a bottle of water.
1. Feet together, arms raised above your head. Raise your right leg 20 times, without bending, with your hands reaching for your toes. Then left.

2. We hold the weight with our hands, the right leg is raised to 90 0 and bent at the knee. We move the weighting material diagonally from left to right. Repeat on the other leg. The movement is done 15 times.

3. Arms bent at the elbows parallel to the floor at chest level, legs together. We perform jumps for 2-3 minutes, turning our feet as far as possible to the right and left, alternately. Hands in place.

4. Feet shoulder-width apart, hands on waist. We make leisurely circular movements with the upper body for 2 minutes.

5. Place your legs wider, arms raised above your head. We raise our right leg 15 times, bending it at the knee, towards the left shoulder, with our hands moving towards each other. Repeat on the other side.

6. Feet shoulder-width apart, left hand on the waist, right hand bent at the elbow to the right of the body. Raise your right leg and stretch your knee to your elbow. Repeat 15 times. Let's move to the left side.

The results of these very effective exercises will not take long to arrive.

There is another method of how to properly pump up your abs to lose belly fat, developed by Japanese scientists. This activity is very productive. At first glance, it is simple, but... Burning belly fat and strengthening the abs occurs due to the static effect on the abdominal muscles.

To practice you need a roller. You can use a bath towel by rolling it up. A cushion cushion with a diameter of about 10-12 cm is very suitable.

Before starting the exercise, sit down on a hard surface and place the roller close to your back. Now we lie down with our backs on him. We spread our legs as wide as possible, but so that our toes touch. We stretch our arms behind our heads so that our palms are palms facing the floor and our little fingers touch each other. The position is very uncomfortable. You can start with 1 minute and gradually increase the time to 5 minutes.

After a month of lying down like this every day for five minutes, you won’t be able to stop admiring your flat, firm tummy.

How to pump up abs for a man

Many men are overweight and develop beer bellies and driver's bellies. But if you want to look impressive, have 6 cubes instead of one ball, then you will have to work a little on yourself.

A man can pump up his abs to lose belly fat in different ways. There are many methods and sets of exercises. But one of the best is a program consisting of:
- planks: strengthen the back, buttocks, stomach, shoulders;
- “climber” exercises: strengthen the abdominal muscles, heart, buttocks;
- exercises with a roller, when scrolling from a kneeling position, the abs are worked out very well;
- hanging, when the torso and legs create a right angle;
- “bicycle”, familiar to everyone since childhood.

By doing these simple but very effective exercises three times a week, in just a month you can greatly improve your abs and even show off your six-pack.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Mar 29 2017

Content

The closer the beach season is, the more people wonder how long it takes to pump up their abs, they strive to quickly remove excess fat from the waist and achieve six-pack abdominals. However, this process requires regularity and dedication, so only purposeful, dedicated guys and girls will achieve success.

How long does it take to pump up your abs?

The answer to this question depends on the physiological characteristics of a person and his willpower: one can do it from scratch, while another year will not be enough. Important factors for achieving a flat stomach are your body type and the degree of neglect of your abdominal muscles. If you have a lot of excess weight, you first need to get rid of it, and then start pumping up your abdominal muscles. How long does it take to pump up your abs? Systematic training plays a big role in this, and you can achieve success both in the gym and by working out at home.

Is it possible to pump up abs in a month?

This is not an easy task, but it is achievable. You can pump up your abs in a month if you regularly train the oblique, rectus, transverse, lower and upper abdominal muscles. At the same time, it is important to follow a strict diet and provide your body with cardio exercise at least 2-3 times a week (running, jumping rope, swimming, aerobics are suitable for this). Since it’s possible to pump up your abs without exercise equipment, equipment or weights (weights, dumbbells, expanders), classes can be done at home. Basic rules to achieve quick results:

• It’s better to pump your abs in the morning (on an empty stomach) – at this time fat will be burned faster;
• You can pump up your abdominal muscles only with regular training;
• to get rid of extra centimeters in the waist, it is important to combine exercise with a diet, running or another type of cardio;
• While doing the exercises, watch your own breathing: perform twisting as you exhale and take the starting position as you inhale;
• Before pumping up your abs, be sure to warm up by doing a short warm-up, which will promote a rush of blood to the muscles being trained and make the subsequent session more effective;
• You should periodically change the set of exercises to work your abdominal muscles as effectively as possible;
• Perform the exercises smoothly, without jerking, at a leisurely pace to avoid injury.

Only a thin person can easily pump up their abs in a month, since sculpted abs on a slender body will be noticeable after 3-4 weeks of regular training. In obese people, a layer of belly fat will make it difficult to visually distinguish the abdominal muscles, so it is extremely important to take care of weight loss along with training to strengthen them. This will be facilitated by a low-carbohydrate diet, water regime, and jogging in clean air.

How long does it really take to pump up your abs?

Before answering this question, you need to understand the structure of the abdominal press. It consists of a group of muscles, among which there are four main ones - external oblique, internal oblique, transverse, rectus. Before you start training, you should choose a set of exercises that involve each of the listed muscles. How long does it really take to pump up your abs? Since much depends on the level of training of a person and his physique, it is impossible to answer the question with certainty. Obese women/men need to lose weight first, and how long this will take is unknown.

The intensity of your training, as well as its frequency, will also have a big impact on your results. Anyone who exercises 3-4 times a week with a training duration of at least 20 minutes will be able to notice tangible results after 3-5 weeks. Since the female body is different from the male body and increases muscle volume more slowly, girls will have to pump their abs longer to achieve six-packs.

Up to the cubes

To make your stomach more prominent, you need to work out your abs regularly, but you won’t be able to achieve a noticeable result quickly. Beginners should not overdo it, immediately heavily loading the body, otherwise you can injure muscles that are not accustomed to such loads and cause general malaise for a couple of days. To pump up six-pack abs, it is more important to monitor not the number of repetitions, but the intensity of exercise and the pace of crunches.

How to quickly pump up your abs to six-pack size? The recommended training regimen is to perform 15 repetitions of crunches in 15 seconds, then take a break for 30 seconds and repeat the exercise. You can make your abdominal muscles strong and sculpted only if you perform different types of movements that will provide stress on all muscle groups. In how many days can you pump up your abs? A man without excess weight should perform 100 body lifts and the same number of leg lifts 2-3 times a week for a month to form cubes; a woman will have to work more often and longer.

To the girl

It is more difficult for women to achieve the formation of six-pack abdominal muscles than for men. This is due to the structural features of the female body: protein is absorbed more slowly, as a result of which the process of muscle growth also takes a longer time. How much should a girl pump her abs to achieve tangible results? Even in a month, if you follow certain rules, you can achieve six-pack belly fat. To do this you need:

• follow a daily routine: go to bed on time, eat at the same time and only healthy food, drink a lot of water, walk in the fresh air every day;
• exercise in the morning to speed up your metabolism;
• before performing exercises, be sure to stretch and warm up the muscle tissue;
• It is advisable to combine crunches with jogging (the latter first, then after a break of 5-8 minutes do abdominal exercises);
• It is worth changing the exercises every week, since the body quickly gets used to the loads and stops responding to them, slowing down progress.

To remove belly fat

Even if you follow the training program regularly, you may not make progress. To remove belly fat, it is important to follow a number of rules:

1. Low carb diet. You can lose weight only if you minimize foods containing fat and fast carbohydrates (sweets, flour, carbonated drinks, alcohol, etc.) in the menu.
2. Drinking regime. There will be no weight loss without water, since liquid is directly involved in the process of fat breakdown. It is recommended for an adult to drink at least 2 liters of clean water per day.
3. Sleep and stress avoidance. The figure is highly dependent on the nervous system: the hormone cortisol, produced during stress, causes the body to store fat. To remove extra centimeters from your waist, you need to get enough sleep and try to remain calm in critical situations.

What exercises should you do

Among the wide variety of crunches and other exercises for developing the abdominal muscles, experts highlight several of the most effective. So, to pump up your abs, experienced trainers advise including the following six-pack exercises in your program:

1. Vacuum. This method of strengthening the abdominal muscles is recognized as one of the most effective. At the same time, both external and internal abdominal muscles are worked out. Stand up straight. Slowly take a deep breath, stretching your lungs, then exhale, pulling your stomach in as much as possible. Hold your breath for a few seconds, then inhale and exhale again, pulling your stomach even more inward, trying to touch it to your spine. Repeat the exercise 10-20 times.
2. Plank. How to do the exercise correctly? Press your hands and toes into the floor, remove the arch in your back, tensing your whole body. Stay in this position for 40-90 seconds, while trying to breathe evenly.
3. Regular crunches. You need to lie on the floor, bend your knees, put your hands behind your head and begin to smoothly lift your body up without jerking. The body should twist and not rise straight.
4. Leg raises. Place your hands and feet on the floor. Alternately, you should lift up one leg, then the other.
5. Bike. You need to sit on the floor, place your hands behind your head, and stretch your legs forward (feet should not touch the floor). Bend your legs one at a time and move towards them with opposite elbows, twisting your body diagonally.
6. Side crunches. Bend your knees, lie on the floor, with your arms extended forward. Twist your sides of your core to touch your hands to the opposite toes of your feet.

How to eat

There are important principles for creating a menu for people who want to get their figure in order and pump up their abs. The most important of them is to reduce the consumption of fats and fast carbohydrates to a minimum. The layer of fat that forms due to such food will interfere with the training process, in addition, it prevents the formation of cubes, hiding them. Since the body still needs fats, they should be obtained from olive oil, seeds and sea fish. How to eat to pump up your abs:

• a third of your diet should consist of proteins (fish, meat, dairy products), the rest should be complex carbohydrates (cereals, vegetables);
• to pump up abs, it is better to eat little and often;
• During a sports diet, it is recommended to take a vitamin complex;
• It is important to drink water between workouts and during exercise;
• To remove extra centimeters on your stomach and achieve cubes, completely give up sugar and products containing it.

How many times a week should you pump your abs?

The abdominal muscles are no different from others on the human body. To pump up your abs, you need not only to regularly perform suitable exercises, but also to follow a diet. This is important because it is physiologically determined that excess fat deposits often accumulate in the abdominal area. How often do you need to pump your abs to see results? For a thin person, whose muscles are close to the surface of the skin, 2-3 full workouts per week will be enough, but for a fat person, 4-5 sessions may not be enough. If your goal is to lose weight, then at least 5 times a week you need to pump up your abs and run for 30 minutes.

per day

The answer depends on the initial data of a particular person: how prepared his body is for training, whether there are any health problems, the percentage of excess weight. In addition, the number of repetitions depends on what goal the athlete is pursuing. So, if a man/woman wants to remove excess fat in the abdominal area, but does not have physical training, then you should start with 10-20 repetitions. The load is gradually increased, reaching 50-60 repetitions. How many times a day should a more prepared person do abs? The total number of twists must be at least 100.

How many approaches to do the press?

Each exercise should be performed in at least 2-3 approaches, and the number of repetitions is selected by the trainee based on his capabilities. A beginner needs to do as many repetitions as his strength allows, but it is not advisable to overload the body (if you experience discomfort in the abdominal area, the workout should be completed). Only experienced athletes can do about 4-5 approaches to the press, and the number of repetitions can vary: increase or, conversely, decrease with each approach.

Video

A toned, beautiful belly is a dream that will become a reality if you approach the issue comprehensively: follow the rules of nutrition and perform regular exercises. Of course, it is impossible to achieve results when there is a layer of fat on the stomach, under which no one will see beautiful abs. Therefore, in addition to abdominal exercises, it is very important to eat right and exclude foods containing carbohydrates and fats: sweets, smoked foods, flour, processed foods and other unhealthy foods. You need to eat proteins: dairy products, lean meat, eggs, vegetables and fruits. It is important to remember that you cannot get rid of belly fat by doing exercise alone. Proper nutrition is an equally important step towards a toned tummy!

If general exercises aimed at burning fat need to be done daily (running, swimming, aerobics, etc.), then it is recommended to perform abdominal exercises about 4 times a week so as not to overstrain the muscles and not lose the desire to exercise.

What exercises can you start working on your abdominal muscles with?

Proper preparation. Warming up well is an essential part before any workout. This could be a short run or squats.

Upper part of the press. We lie down on the floor, position ourselves as flat and comfortable as possible. Bend your knees and fold your arms under your head. The upper body must be raised, keeping the back and neck straight, in line, without curling up or tilting the head forward. Elbows should point clearly to the sides, but not forward. We lower ourselves back to the floor slowly and smoothly. To begin with, it is enough to repeat the lift 10 - 15 times.

While doing the exercise, you should feel the muscles in your stomach. If you do not feel them, or feel pain in your back or neck, then the exercise is being performed correctly and you need to check the correct position of your body.

Pump up your abs at home

From reasoning to action, let's talk about exercises that will help strengthen your abdominal muscles/abs at home, without exercise equipment. To do this, we need a mat or blanket to make the classes comfortable and effective.

The exercise that should be performed first, according to the recommendations of professional trainers, is the Fold. The name may be different, for example, a book or a folding knife.

It’s quite simple to do, the main thing is to keep the actions synchronized. Keep your legs and arms straight when lifting, and for the movements to be truly synchronous, start lifting from your legs, as your arms move faster. At first, it is recommended to take your time and climb slowly. When the movements are fully honed, you can speed up the process.

— We do two sets, no less, 15-20 repetitions;

The second exercise should be simple twisting or body lifting, knees bent. The main thing is not to make a strong bend in your knees; place your heels away from you at a distance that will allow you not to lift them off the floor.

— We also do two approaches, 15-20 repetitions each. Rest between sets no more than 1-2 minutes. If the exercise is easy and there is some preparation, then you can perform lifts to failure, without counting the number of repetitions.

Lower abs

To pump up the lower abdominal muscles/abs, we will need the same mat and our own weight. At home, as a rule, there are no great opportunities for variety of training, as, for example, in the gym. Therefore, we will use what we have.

We will perform two exercises - leg lifts, first one at a time, and then both in the next set, synchronously.

— Lie down comfortably, your back is straight, your legs are straight, your arms are along your body, and we begin lifting one leg as far as it will go, as far as your build allows. It’s ideal if you get a 90-degree angle between the body and the legs, but building such a figure is not so easy, since stretching comes into play, and not everyone is plastic and elastic. In general, we raise it as much as we can.

- We perform 15-20 repetitions with one leg, without resting, we begin to carry out the same action with the second, an identical number of lifts.

We do everything at an average pace, we don’t accelerate the speed of the train, but the speed of a turtle is also not suitable, everything is moderate.

We made two approaches, we move on to a similar, but different option, which has a different effect on the muscles - lifting two legs at the same time.

- Everything is elementary, we do it twice, 15-20 repetitions. Raise your legs as high as possible and lower them slowly. Depending on your preparation, you can make it a little more complicated, for example, quickly raise, lower slowly.

In conclusion, I would like to add that this ab pumping at home is for strengthening muscles and overall health. Do not forget that, like any muscles, the abs must also receive a load for growth and volume. For example, you can purchase special weights or weights that are attached with Velcro to your legs, and then lift your legs with weights. Similarly with crunches, many athletes take a small weight plate or dumbbell, place it on their chest and slowly lift their body. All this contributes to growth. These simple exercises will help you pump up your abs both at home and anywhere else.

How to remove lower belly

There are a lot of tricks, advice from pros and amateurs, but everyone agrees on one thing - it’s not enough to train hard, you need to eat right. Bodybuilders use the so-called body drying, which is not suitable for ordinary amateurs. After all, why limit yourself to food so much?

There is a simple trick that not everyone uses - drink apple cider vinegar before training! Take a standard faceted glass, a container equal to it, fill it with water and add one tablespoon of apple cider vinegar, which is sold in every store. Do this trick no more than 3 times a week! People who have stomach problems may feel pain, so consult a doctor or limit your consumption.

Other gentlemen add miracle vinegar to the water they drink during training. The effect is truly amazing. It replaces drying in its own way, as it burns fat and normalizes metabolism!

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A flat stomach without excess fat and with prominent muscles has always adorned a man. The female ideal of beauty has also moved away from curvy figures to a slender body with sculpted abs. However, abdominal muscles play a more important role in the body than just beauty. Developed abdominal muscles are a “framework” that relieves stress from the spine and maintains posture. So, why do we need abs anyway?

1. Body stabilization. The abdominal muscles support the spine in the correct position and relieve stress from the lower back muscles and intervertebral discs.
2. Improving sports performance. With poorly developed abdominal muscles, it is impossible to establish the correct technique for running, swimming, and skiing. Proper riding position also requires a strong muscle frame. The role of the abdominal muscles in strength sports has long been known and obvious to everyone.
3. Improved digestion. A strong abdominal wall contributes to the proper functioning of the intestines and stomach, maintaining them in the correct position.

How to properly pump up your abdominal muscles?

Everyone has abs, absolutely everyone. But in order for the abdominal muscles to appear, you need to reduce the thickness of subcutaneous fat to 1 cm or less. It is important to remember that you won’t be able to burn fat locally on your stomach, and even more so, you won’t burn anything with abdominal exercises. This is a long-standing and very common misconception. Fat is burned throughout the body and exercise is not enough for this; there must be a comprehensive approach to losing weight.

So, to get beautiful abs and beautiful posture, you need to complete 2 points:

• get rid of fat
• pump up (in this case, abs)

That is, diet combined with training. To all this it is advisable to add proper sports nutrition.

Important! The rectus abdominis muscle (which we call the abs) runs from the pelvic bone and is attached to the sternum, and the abs are the intersection of the muscle with the connecting fibers. It is one and the same, so effective exercises for the lower abs or exercises for the upper abs simply do not exist. Tension runs throughout the muscle; there is a slight difference only in the degree of load.

How long does it take to pump up your abs?

The answer will depend on your body weight and body fat. The process can take from 1 month to 1 year, sometimes longer.

Exercises for the abs

1. Exercise bicycle for abs

An effective and safe exercise for the back. The basic rule is the same - do not lift your lower back from the support.

2. Leg raises on the horizontal bar

Abdominal training on the horizontal bar allows you to work all the abdominal muscles without endangering your spine.

• Frog on the horizontal bar

While hanging on the bar, bend your knees and lift them to the level of your stomach. In this case, the lifting is carried out only using the abdominal muscles, without swinging or anything else. Hold the position until it burns. In the following sets, raise your knees to chest level and chin level.

• Hanging leg raises on the bar

This is a basic exercise for those who want to pump up their abs on the horizontal bar. Slowly raise your legs to a 90-degree angle and lower them just as slowly.

• Corner on the crossbar

It is performed as a hanging leg lift on a horizontal bar, but with the extreme position being fixed to failure. To perform this exercise, you first need to master lifting your legs while hanging on the bar.

• Side crunches

Engages the oblique abdominal muscles. It is performed as a hanging leg lift on a horizontal bar, but not in front of you, but to the left and right.

3. Ab roller exercises

If you want to spend money on an ab trainer, then an ab roller will be the most rational purchase. Low price, simple design, small size, efficiency... in general, we recommend it.

Many fitness websites share ab roller exercises for men and ab roller exercises for women. We hasten to disappoint you - they are the same. Moreover, all abdominal exercises are not divided into male and female.

Basic exercise with an ab roller. You need to kneel down (it is advisable to place a mat under your knees), lean on the roller and slowly roll it away from you. Start with a small amplitude, then increase as you practice.

4. Plank

The plank is a favorite exercise in sports involving movement and endurance. It is loved by skiers, cyclists, runners, and martial artists.

Exercises performed by Olympic champion in cross-country skiing Alexander Legkov

How to do an ab plank correctly?

1. Take an emphasis lying down or on your hands or elbows. Straighten your body in one line, do not overstrain your neck and back. The load must be uniform.
2. Hold your stance. Keep your head down, look at the floor in front of you.

How long to do the plank exercise?

The best option would be to perform the exercise until the muscles fail and change position. But if you don't have a lot of time to workout, then follow a 5-minute workout plan.

Plank training plan if you don’t have time for a full workout.

The main thing is that the body is in a straight line. At first, hold the plank in front of the mirror until you develop a habit.

5. Straight crunches

How to do abdominal crunches correctly?

1. Lie on the floor on your back and bend your legs. Pay attention to your lower back - when performing the exercise, it should always be pressed to the floor.
2. Keep your hands near your chest or behind your head, but do not use them to lift yourself.
3. Rise up slowly, feeling the tension in all your abdominal muscles. It is important not just to rise, but to twist without lifting your lower back off the floor.
4. Smoothly lower yourself to the starting position and repeat the exercise.

Important! Crunches can be dangerous for your back health if done incorrectly. The main rule: do not lift your lower back off the floor!

How long should you do abdominal exercises?

When training your abs, you don’t need to be fancy with the number of repetitions and vary it according to complex schemes. The recipe is simple: work until your muscles fail, but within 15-20 times per approach. Approaches from 3 to 5. This is the average figure recommended by many sources. If necessary, use weights or do the exercises more slowly, “drawn out”. We won’t write a list of references, just take my word for it.

For endurance sports (running, cross-country skiing, swimming, cycling, etc.), it is not so much muscle hypertrophy that is important, but endurance. Therefore, it is important to keep the press under load for as long as possible. To do this, do the repetitions slowly and fix the extreme position under load.

Today, many men and women want to have a slim and toned body, and special attention is paid to the abdomen. This desire is especially acute for women after childbirth; they want to look attractive, but a slightly saggy belly does not please them. It is also useful to perform exercises to strengthen the abs for those people who have long-term sedentary work. This leads to a lack of load on the forming abdominal muscles, which leads to a gradual loss of tone and the appearance of a “tummy”. I would also like to note that when you lose weight, you also notice the appearance of an unattractive belly. And without the use of physical activity you cannot get rid of it, which raises the question: how to properly pump up the abs? Most people know that if done incorrectly, there will be no benefit to the body, and in some situations it can cause harm.

If you wish, you can visit the gym, where the instructor will develop an individual training plan for anyone. And systematically visiting it will help you achieve your goal over time. But not everyone has this opportunity, and therefore you can strengthen your abdominal muscles at home.

When performing exercises to strengthen the abdominal press, it is necessary to follow certain rules, no matter whether the exercise takes place at home or in the gym, which will strengthen the muscles and reduce the thickness of the fat layer:

When performing workouts at home, you must follow the following advice. When performing exercises from the starting position - lying down, it is recommended to sit on a flat and hard surface. You cannot perform them on the sofa or bed.

Conducting a training session with an instructor

If there is such an opportunity, that’s great; an experienced instructor will give a comprehensive answer to the question: how to properly pump up the press? He will explain the adequate sequence of physical activity and select an individual load regimen and number of workouts.

Workout at home

Don't be upset if for some reason you can't go to the gym. You can also conduct training at home, and the effect of doing it with the right approach will be no worse. The main thing is to adhere to the rules and follow the following sequence when conducting training aimed at strengthening the abdominal muscles:

• Performing exercises for the lower abs;
• Performing exercises for the oblique abdominal muscles;
• Performing exercises for the upper abs.

Exercises

Before starting the training, it is necessary to carry out exercises designed to swing the lower abs; for this purpose, you can use different options with lifting the legs:

• From a supine position, your arms should be placed along the axis of the body. Bending your legs at the joints, lift and hold slightly overhang so that the abdominal muscles become tense. Then you can lower them or slowly pull your knees to your chest, while lifting your pelvis. Freeze for a while in this position, and then slowly take the starting position.
• You can perform the exercise bicycle or scissors on your back.

Then you can proceed to exercises that will help pump up the oblique abdominal muscles:

Then you need to perform exercises to swing the upper abs:

• From a position on your back, place your arms along the axis of the body and, bending your legs slightly, begin to lift your torso up with your arms, trying not to tear your lower back off.
• From a position on your back with your hands behind your head, your legs bent, your feet on the floor, your torso is raised and returned to the starting position.
• Bending your legs, place your shins on the chair and place your hands on your chest. As you exhale, slowly raise your torso, trying to get closer to your knees, twisting.

There are a huge number of different exercises that help pump the abs. When starting training, you can select more simplified exercise options, and over time, gradually introduce more complex ones and use weights that can increase the effectiveness of your training. Even if you know how to pump up your abs correctly, you shouldn’t forget about performing the selected exercises smoothly, otherwise you can damage the muscles of your back and shoulder girdle.

Using helpers

The fitball requires the position of the back and lumbar region on it; the legs must be bent, which will allow you to stand firmly on the floor. You need to cross your arms and lift your upper body. And performing various twists on such a projectile is more effective due to the constant balancing that is necessary to maintain balance. In this case, tension is noted in all muscle groups forming the anterior abdominal wall, and not just a certain group.

A crossbar will help you perform abdominal exercises - you can hang and lift your straightened legs.

Using a hoop also has a positive effect, but you need to spin it for at least half an hour.

To achieve your goal, it is not enough just to perform physical activity, but also to pay close attention to nutrition. You need to choose the ideal training regimen, which should be at least 3 times a week. The duration of one lesson is at least half an hour. If you follow them, you can get a flat stomach without harming your body.