Toned abs in a month sounds fantastic. However, effective workouts and a balanced diet can make this a reality, and within a month you will be showing off a toned stomach.
“Is it possible to pump up your abdominal muscles in a month?” - you will be surprised. If you pull yourself together right now and really work hard on your abdominal muscles, absolutely! What do you need to do to flaunt a toned stomach in just a month?
Everything is elementary: follow two simple rules, and you can pump up your abs as quickly as possible! These rules are as old as time, and yet many people forget about them. Read this article and go ahead to beautiful abs!
So, our rules:
Bodymaster.ru recommends Training Plans:
First, pay attention to your portion size. If you want to pump up your abs in a month, the amount of food at one time should fit in a small plate. Change your diet: instead of the usual three meals, eat 5-6 times a day. This will speed up your metabolism, which means the body will quickly cope with fat reserves.
Do you want a toned stomach? Limit the consumption of sausages, sausages, smoked meat and fish, and refined sugar, confectionery and flour products should be excluded from your diet forever. Forget fried foods and high fat foods.
However, under no circumstances should you give up healthy dietary fats. Even if you want to quickly get rid of extra pounds around the waist, include 1-2 tablespoons of vegetable oil, preferably olive, in your daily diet.
Give preference to natural products and be wary of so-called “light” products that are advertised. Most often, their low fat content is combined with a large amount of sugar.
Remember that not all dairy products are healthy. Most dairy desserts that are so attractive on supermarket shelves contain large amounts of sugar, flavor enhancers and other harmful ingredients. If you want something sweet, prepare healthy desserts yourself: add a little sugar and vanillin to the cottage cheese and cut fruits and nuts into the finished sweet mass.
In addition to a balanced diet and proper daily routine, effective sports supplements and amino acids will help you pump up your abs in a month.
Bodymaster.ru recommends Fitness Trainers:
Of course, abdominal strength exercises are great, however, they will only strengthen the abdominal muscles, but will not rid you of the layer of fat that hides them.
Only cardio training lasting 30-40 minutes 2-3 times a week will allow you to lose unnecessary pounds and bring you one step closer to ideal abs.
10 minutes for abs?
Many modern workout programs promise that you only need to spend 10 minutes doing your abs every day to see amazing results.
Let's think together: after a load, your muscles need time to recover so that the processes of supercompensation (growth of muscle tissue) begin. When will muscle fibers recover if you do abs every day, even for 10 minutes? That's right, they simply won't have time to recover, and this approach clearly won't lead you to progress.
Do no more than two strength training sessions per week, designed for the abdominal muscles, and devote an additional 2-3 days to cardio. To work your abdominal muscles in detail, perform exercises for the upper, lower, middle abs (rectus abdominis) and obliques. Typically, each exercise is performed in three sets of 8-12 times.
For a basic understanding of the approach and a boost of proper productive motivation, watch Yuri Spasokukotsky’s video about the successes of his students.
So, as you can see, 10 minutes to pump up beautiful abs is not enough. On average, your workout will take up to 25-30 minutes and up to 45 minutes, taking into account warm-up and muscle stretching after exercise, but it will take place much less frequently.
Abdominal exercise program
Developing your abdominal muscles is not as difficult a task as many beginners think. However, in order to pump up sculpted abdominal muscles, it is not enough just to perform the most effective abdominal exercises. Fitseven has already talked in more detail about how to pump up the press correctly. Successful abdominal muscle training involves the ability to keep your abs in conscious tension while performing exercises.
Since the abdominal muscles are closely connected not only with the muscles of the core, but also with the muscles of the back, if the exercises are performed incorrectly, a load is created on the lower back, which provokes the development of chronic pain. Before moving on to “advanced” exercises, it is important to learn how to pump the abs correctly using a set of exercises for beginners presented below.
Abs: workout for beginners
It must be remembered that the goal of the home set of abdominal exercises presented below is, first of all, to develop the correct technique for beginners, and not at all to set records for the number of repetitions. What will be more effective is not a hundred quick crunches, performed “somehow” and with poor technique, but ten technical ones, performed with a full feeling of involving the abdominal muscles in the work.
It is also recommended to include the abdominal vacuum exercise in your workout - it is useful not only for strengthening the internal abdominal muscles, but also for reducing waist circumference. Ultimately, the development of the abdominal muscles should be based on both hypertrophy training and static exercises (for example, planks).
Exercises to burn belly fat
Let us remind you once again that you can see six-pack abs and a flat stomach only after you achieve overall thinness through a diet and special training to burn fat. It is important to understand that abdominal exercises help to improve the shape of the abdominal muscles, and not at all to get rid of the existing fat layer.
Not a single abdominal exercise, even the most complex and performed in the most advanced simulator, can lead to fat burning. To get rid of a kilogram of fat, you will need to perform 500,000 crunches in a row - and belly fat will be burned last due to the characteristics of metabolism and genetics.
Basic program - Abs in a month
Triset 1 - upper press
Body lifts using the Yanda method
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Torso flexion (hands to toes)
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Press crunches from the lower block
- 1 set of 15 reps
- Body Part: Press Equipment: Block
Triset 2 - oblique muscles
Oblique crunches on an incline bench
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Body Twist - Russian Twist
- 1 set of 25 reps
- Body Part: Press Equipment: No
Side bends with dumbbells
- 1 set of 25 reps
- Body part: Press Equipment: Dumbbells
Triset 3 – lower press
Hanging Knee Raises
- 1 set of 15 reps
- Body Part: Press Equipment: No
Pull-ups with knees pressed
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Incline leg raises
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
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The advantage of the program is that it can easily be adapted for training in the gym, at home or on the street. Let's look at the key elements and exercises of the program step by step. You can add the following to the proposed exercises in the program if desired.
Lower press
Reverse crunches are best for working out your lower abs. You can perform this exercise on the floor or on an ab bench. Lie on your back, raise your legs and bend your knees at a right angle. Tighten your working abdominal muscles, lift your buttocks as high as possible, with your shoulder blades pressed into the floor. Slowly lower your legs without touching the floor.
Reverse crunches (reverse crunches)
Since the muscles of the lower abs are quite weak, during the exercise, make sure that the load falls on this section. Other muscles should not be involved in the work. Pay special attention to the negative phase of the movement (downward movement): lower your legs in a slow, controlled movement, concentrating on working your lower abs. For example, in lifting legs on a horizontal bar or in a simulator.
Raising your legs in front of you
Upper press
For the upper abs, regular crunches in various complicated variations work great. Lie on the floor or on a machine bench with your legs at a 90-degree angle. Raise your body 15-20 cm from the floor, feel how your upper abs contract. Hold at the top for a few seconds and lower to the starting position.
Crunches with arms above head
Weighted crunches
To pump up your middle abs (rectus abdominis), in the crunch exercise, lift your body completely from the starting position and pull your head towards your knees. For weights, you can hold a plate behind your head. Another name for the full body sit-up is the Sip-Up, which can also be done in more advanced versions.
Lifting from a lying position (Sitap) with a disc
Lifting on an inclined bench (Sitap) with a load
Oblique muscles
To work the oblique abdominal muscles with a classic twist, touch diagonally. At the end of the positive phase of the movement, touch your right elbow to your left knee, and touch your left elbow to your right knee. Another name for the exercise is “Bicycle”, or double crunches.
Exercise "Bicycle"
Depending on your training, the following exercises for the lateral muscles, which also engage the core stabilizer muscles, are also suitable.
Russian crunches with weights
Exercise "mill" with a kettlebell
And one of the effective exercises at home is the “Folding Knife”.
Jackknife exercise while lying on your side
Complex exercises for all groups at home
Raising legs to arms from a lying position. Lie on your back, raise your arms up. As you exhale, bend at the waist while raising your arms and straight legs so that your knees and elbows meet. As you inhale, lower yourself to the starting position. For additional resistance, you can use a medicine ball.
Raising legs to arms from a lying position
Exercise "Frog". Lie on your back, straighten your legs. Bend your knees and place your outer thighs on the floor with your feet together. Cross your arms in front of you. As you exhale, twist your body ¼ of the way up. Inhale and come back.
Exercise "Frog"
Recommended materials on the topic of abdominal exercises:
- All popular abdominal exercises - a complete base of exercises for the abdominal muscles.
- Exercises with a fitball for the press - a set of exercises for pumping up with a ball.
- Abdominal exercises with dumbbells - even with a little weight you can pump up your muscles.
- Abdominal exercises with a kettlebell - a selection of interesting movements for those who have weights at home.
- Abdominal exercises with a barbell - for the lucky owners of a fitness membership.
Secrets of exercise technique
Vacuum
Legendary bodybuilders of the so-called “golden era” of the sport resorted to this movement to maintain a narrow waist. But beginners also began to increasingly include vacuum in their programs.
To perform a vacuum, exhale as much air as possible while drawing in your stomach. Stay in this position. Mentally pull your navel towards your spine. If holding the vacuum for 20 seconds is too easy for you, aim for 40-60 seconds.
You'll do an abdominal vacuum after each set of this exercise, trying to hold it for at least 20 seconds. As you train, it will become more and more difficult for you, but this is the whole point of total ab training, so go ahead!
Leg raises lying on a horizontal bench
The key to getting a great six-pack is to hit them from all angles, and leg raises are great for targeting the often-overlooked lower abs.
Lie down on a horizontal bench, pressing your back firmly against it and stretching your legs. Place your hands under your buttocks, palms down, or extend them along your body, holding onto the bench. This is your starting position.
Keeping your legs as straight as possible with your knees slightly bent but locked, lift your legs perpendicular to the floor. Exhale during this phase of the exercise and hold in the upper position for a second, squeezing the muscles.
As you exhale, slowly lower your legs to the starting position.
Exercise spellcaster
This is a very funny movement. But it will require free space around you so that you don’t inadvertently hurt anyone. This isn't an isolation exercise for just one part of your abs; you'll get to feel them all!
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Move the dumbbells to one side towards your thigh, while rotating your body. Keeping your arms straight and the dumbbells parallel to the floor, turn your torso and “throw” the dumbbells up diagonally in the opposite direction. Pause, then return the dumbbells to the starting position. Continue to perform, alternately turning in one direction or the other until the end of the approach.
Don't try to impress anyone by using heavy weights on this exercise. Here you do not need to strive to lift the maximum weight; your task is to control the movement using the abdominal muscles, giving them an unusual load. You can use any equipment available - from triceps barbells to kettlebells - and rest one minute between sets.
Sit-up with bench press
You can use heavier weights for this exercise if you wish, but you must be able to control it. If you've never done a sit-up with a press before, practice it first without weights, just raising your arms until you get used to the movement.
In the starting position, lying on an incline bench, place the barbell on your chest. Tighten your abs while exhaling and twisting your body and pressing the barbell up above your head.
Slowly lower yourself onto the bench. Each time press with a jerk, but under control. If you are uncomfortable performing with a barbell, or you have no one to give it to you, take a heavy medicine ball or dumbbells. Rest one minute between sets.
Oblique twists in crossover
Many people don't train their obliques directly because they think it will make their waist wider. However, the oblique muscles should be visible no worse than the abs, and if done correctly, exercises for the oblique muscles will not damage your waist. You don't need too much weight to feel the burn in your obliques—another benefit for those concerned about their form.
Use the top block and place a mat in front of you. Grasp the rope handle with both hands and kneel about half a meter from the rack. Place the handle behind your head, placing your hands near your ears. Do a downward crunch while pulling the weight. As you flex your spine, rotate your torso, pointing your elbow toward the opposite knee.
You can alternate sides or perform all reps on one side, then the other. Choose a method that makes you feel your muscles better. Pause 45 seconds between sets.
Abs in a month for a girl
Triset 1 - upper press
Twisting on a fitball
- 1 set of 15 reps
- Body part: Press Equipment: Fitball
Crunches with legs raised
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Weighted crunches
- 1 set of 15 reps
- Body part: Press Equipment: Dumbbells
Triset 2 - oblique muscles
Oblique crunches on an incline bench (sitap)
- 1 set of 20 reps
- Body part: Press Equipment: Body weight
Oblique (lateral) crunches on the floor
- 1 set of 20 reps
- Body Part: Press Equipment: No
Side bends with dumbbells
- 1 set of 20 reps
- Body part: Press Equipment: Dumbbells
Triset 3 – lower press
Raising bent legs in the simulator
- 1 set of 10 reps
- Body Part: Press Equipment: Other
Hanging leg raises
- 1 set of 10 reps
- Body Part: Press Equipment: No
Incline leg raises
- 1 set of 10 reps
- Body part: Press Equipment: Body weight
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Middle and lower press
For a guy who has decided to take care of his figure, it is important to choose the right technique for doing exercises for the middle and lower abs. One of the most popular is the lying crunch. It resembles the previous one, with the difference that you need to raise your legs:
- lying on your back, with your hands secured to a sofa or other heavy object;
- raising your legs, touch your chest with your knees;
- position after contact - heels on the floor.
In this case, muscle mass works to strengthen the abs. Three sets of 15 repetitions of reverse crunches are required.
Lying leg raises are one of the most effective methods. It can be supplemented with the famous “scissors”. The legs are raised above the floor and swings are performed in a horizontal direction. These are the fastest ways to pump up your abs without exercise equipment. All the details can be seen in the video:
Conclusions and recommendations for leveling up in a month
If you really decide to pump up your abs in a month, strictly follow the chosen training program for your abdominal muscles and adhere to the principles of proper nutrition. Visualize the abs you want to achieve, lead an active lifestyle, praise yourself for your efforts, and then toned abs will become a reality in just a month.
Of course, we are talking about more time than 10 minutes per day, but you will get longer-term results!
Recommended materials on the topic of abdominal training:
- How to pump your abs correctly - basic aspects of training: Time, Frequency and Volume.
- How to quickly pump up sculpted abs - in-gym programs for all levels.
- The "Abs in 30 Days" app - how to make your workouts even more fun and interesting.
- Abs Workout app - workouts and exercises for the abs and waist are simple and clear.
How to pump up abs at home for a man
Among all the muscle groups that are trained in gyms and at home, the abs have become the most desired. Not only because it embodies an athletic form and demonstrates the level of training, but because only a few manage to get pumped up and sculpted abs. This is hard work that requires discipline and knowledge, but with the right approach, every person can achieve results. In this article we will look at how to pump up a man’s abs at home, taking into account all the principles, secrets and conditions necessary to complete the task.
Sports nutrition for quick results
Sports nutrition – L-carnitine, fat burners – will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Pre-workout complex | Increases productivity during sports, strength, endurance, recovery speed between approaches. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
The following supplements are recommended for the male half.
Ab workout supplements for men
Syntrax | Nectar?
- Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
- Category: Whey Protein Isolate Category details
Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
SciTec Nutrition | Hot Blood 3.0?
- The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
- Category: Pre-workout supplements
1 scoop per 250-300 ml of water and 30 minutes before training
Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.
FIT-Rx | Multi Man?
- Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
- Category: Vitamin-mineral complex More about the category
1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.
Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.
Geneticlab Nutrition | BCAA Pro?
- Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
- Category: BCAA More about the category
mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training
BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.
Optimum Nutrition | Daily Fit?
- Fat burner Daily Fit is a drug to speed up your metabolism.
- Category: Fat burners More about the category
Take 2 capsules 30-60 minutes before morning and afternoon meals
A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Fat burners to create perfect abs
Diet and training are key components of any fat burning program, as anyone who wants to quickly get perfect abs should know. If you have taken this matter seriously and want to burn absolutely all excess fat, then you need support in the form of special sports supplements - fat burners for weight loss and collagen.
These supplements are safe and contain ingredients that have undergone clinical trials.
| Fat burner | Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption. |
| Collagen | The main component of the connective tissue of the body. Serves as a building block for skin, teeth, cartilage, bones, tendons, joints, etc. |
The following supplements are recommended for women.
How to pump up your abs correctly?
A paradox has formed in fitness: up to 90% of all athletes actively pump up their abs, but a maximum of 10% of them can boast of having a six-pack, and even then not for long. Beginners will think that this is due to insufficient muscle development, although in fact the result is achieved by an integrated approach, which includes:
- Moderate pumping of the press (not 3 sets of 150 times, but a well-structured load, taking into account a scientific approach);
- Uniform load on the rectus and oblique abdominal muscles;
- Diet.
The last point is especially important, because it is the main stumbling block on the path to a sculpted belly. Training the abdominal muscles, as well as any other muscles, only allows you to increase their volume (if you do not take into account the increase in endurance, improvement in the speed of muscle contractions, etc.). That is, the exercises you do on your abs strengthen your stomach and increase those treasured abs that are the goal for many athletes. On the other hand, it is impossible to see the relief of the muscles while it is covered with a fair layer of fat deposits.
The cherished “cubes” are not just training, they are a compromise between the amount of subcutaneous fat in the body (in particular, on the stomach, where it is deposited more abundantly in men) and exercise. By focusing only on training, without a caloric deficit, you will not achieve results.
It is also worth considering the issue of training frequency. Most athletes, due to inexperience or under the influence of popular fitness misconceptions, significantly overtrain their muscles. You need to work your abdominal muscles a maximum of 2-3 times a week, and not every day, as athletes do who are trying to speed up progress. Like any other muscle fiber, your abs need time to rest, and the only difference in this area is that they recover a little faster.
