The abs are a muscle group that can be effectively trained both in the gym and at home. The exercises do not require special equipment, and you can perform them with your own weight - you just need to follow the correct technique.
Below in the material you will find a simple set of 10 abdominal exercises intended for beginners. The main goal of the program is to develop neuromuscular connections and the ability to consciously engage the abdominal muscles into work. In fact, this is precisely the main secret of pumping up the abs.
Abdominal exercises at home
The main goal of the set of abdominal exercises presented below is to develop the correct technique, and not at all to set records for the number of repetitions or speed of repetitions. The exercises of the program must be performed slowly and with conscious control of the involvement of the press in the work.
// Home set of exercises for developing abdominal muscles:
Side plank
Leaning on your elbow, keep your body extended in a straight line from the top of your head to your toes, keeping your lateral abdominal muscles taut. During the exercise, maintain a normal breathing rhythm and make sure that the pelvis does not drop too low // 20-30 seconds on the left side and 20-30 seconds on the right side of the body.
A total of 2-3 approaches. // Side press - anatomy
Lying lateral crunch
Lying on your back, left leg on the floor, right leg on the left knee. As you exhale, tensing your oblique abdominal muscles, lift your left shoulder off the floor, pointing your elbow toward your right knee. Keep your right shoulder firmly pressed to the floor // 10-15 reps on the left side, then a 30 sec break and 10-15 reps on the right side.
A total of 2-3 approaches on each side. // Crunches - step-by-step technique
Side oblique crunches
Using the strength of your lateral abdominal muscles, lift your body up, pointing your elbow towards your legs, but do not push your right elbow off the floor. Make sure there is no excessive arching of the neck // 10-12 repetitions on each side of the body with a delay of 5-10 seconds at the top. A total of 2-3 approaches on each side.
Elbow plank
Keep your body as straight as possible, keeping your abdominal muscles in conscious tension and looking down to maintain the natural position of your spine. It is important not to raise your buttocks too high - to do this you need to slightly “twist” your pelvis inward // Hold the plank for 30-60 seconds, then take a break of 30 seconds.
A total of 2-3 approaches. // Plank - how to do it right?
Exercise "Scissors"
Lying on your back, arms crossed and located under the buttocks. Using the strength of your abdominal muscles, lift your outstretched legs, then begin to make alternating movements with them. Move your legs slowly and with the feeling that their weight is on your abs. Maintain a normal breathing rhythm / / 10-12 slow repetitions, then a 30-second break. A total of 2-3 approaches.
Side turns while sitting
Slowly move your clasped hands to the left, while pulling your right leg towards you. Hold at the extreme point for 5-10 seconds, feeling the tension in the abdominal muscles, then return to the center, lower your legs to the floor, rest for 10-15 seconds and perform for the other side // 7-10 repetitions on each side with a delay at the final point . A total of 1-2 approaches on each side.
Crunches with body lift
Lying on your back, extend your arms forward and lift your legs slightly. As you exhale, use your abdominal muscles to lift your torso off the floor and stretch your fingertips toward your feet. Hold at the top of the exercise, tensing your abs and maintaining a normal breathing rhythm // 10-30 seconds at the top of the exercise, then rest for 20-30 seconds. Just 3-4 approaches.
Reverse crunches
As you exit, tightening your abdominal muscles, point your knees toward your chest, trying to slightly lift your lower back off the floor. As you inhale, slowly lower your legs down, but do not place them on the floor. Maintain conscious tension in the abdominal muscles for 10-20 seconds, then repeat the exercise // 3 sets of 10-12 repetitions
// How to pump up the lower abs?
Classic crunches
The exercise is performed at the end of the training complex so that the tired lateral abdominal muscles allow the rectus abdominis muscles to be fully involved in the work. Twist as you exhale, as slowly as possible, while looking forward and up // 3 sets of 7-12 repetitions
// Rectus abdominis muscle - making cubes!
Stretch your arm forward
Get on your knees, supporting yourself on your hands. As you exhale, tighten your abs and pull your navel inward as much as possible, then extend your right arm forward and your left leg back. Hold the position for 10-20 seconds, without lowering your leg and constantly reaching forward with your arm. Alternate sides // 10-20 seconds with each arm extension, for a total of 3-4 sets on each side of the body.
// Home exercises to improve posture
How to quickly pump up your abs and legs
Build your abdominal muscles and lose weight from fat.
Anatomy
The leg consists of two parts: upper and lower. The upper one is the thigh, and the lower one is the lower leg. Between them is the knee joint, which is responsible for flexion and extension of the leg.
It should be taken care of and all exercises should be performed technically correctly. The quadriceps muscle is located in front of the thigh. All four heads fit together and attach to the kneecap.
The quadriceps muscle extends the leg at the knee.
The back of the thigh is represented by the muscles:
To pump up your abs quickly and effectively, you should adhere to the following rules.
- Exercise in the morning. The time before breakfast is the most preferable in terms of strengthening muscles. Your stomach is empty, which means nothing will interfere with your abs’ work. You can drink a glass of warm water, this will help start the digestive system and, if you have difficulties with bowel movements, relieve them.
- Work from home. It is often believed that in order to pump up sculpted abs, you need to visit the gym. This is wrong. You can pump up your abs just as effectively at home. Moreover, you don’t need any exercise equipment to strengthen your abdominal muscles.
- Exercise regularly. How to pump up your abs correctly? Coaches say: exercise more often. In this case, the word “more often” means 3 times a week, that is, every other day. A tighter schedule is not necessary, as the muscles should be given rest. Less often - there is no point, or rather the result will not be so impressive.
- Choose your pace. When working on your abs, you pay attention to a whole group of muscles: rectus, external, oblique and internal. During classes, you should work on each of them, since the straight line, for example, is responsible for those very “cubes” on the stomach, and the oblique ones form the waist. However, the rhythm of work must match your requirements. To pump up your abs to six-pack abs, you need to perform the exercises slowly, measuredly, and hold in the desired position for at least 3 seconds. For a firm, flat stomach, you need a fast pace. Therefore, if a girl needs to quickly pump up her abs, intensive training without additional load in the form of dumbbells or barbells is recommended.
- Do a warm-up. Only warmed muscles will be maximally responsive. Therefore, before training, jump rope for a couple of minutes, run in place, dance if you are in the mood.
This is where the advice on how to pump up your abs in 7 days ends. And an effective set of exercises begins!
For this exercise, you only need a surface (a floor, carpet or gymnastics mat will do) and fortitude. Lie down with your knees bent. Place your hands behind your head, clasping your fingers at the back of your head.
As you exhale, raise your upper body about 45 degrees. As you inhale, lower yourself down. This simple exercise will allow you to effectively pump up your abs at home for both girls and guys.
It is important!
Add to this special nutrition for a thin waist and the six-pack abs are closer than ever!
Ball, fitball and Russian crunches
You can perform straight or oblique crunches on the abs while lying on a fitball, and also use the ball as a weight. For example, Russian crunches will help you quickly pump up your abs at home.
Sit on the floor, bend your knees, feet on the floor. Take a heavy object in your hands, raise your legs above the floor to a distance of 15-20 cm and touch the weight alternately to your right, then to your left.
This exercise can challenge even an experienced athlete!
By the first point, increase the size of the rectus abdominis (abdominal) muscle, I mean choosing the most effective exercises, this is the easiest task of all. Because this is a very small muscle group (the only one is the rectus abdominis muscle).
It also performs a simple function: it twists the pelvis to the body or the body to the pelvis (the legs work from the bottom of the body to the top and the pelvis works from the top of the body to the bottom). In essence, a huge number of exercises use this function. But we need to choose only those exercises that concentrate as much as possible on one of these functions. With this we move on to practice.
What in practice? Based on these functions, we can identify two of the most basic and most effective exercises for the rectus abdominis muscle (abs):
- Lying crunches
- Reverse crunches
Raising legs while hanging on a horizontal bar. The best exercise for the lower abs!
To perform this you will need a horizontal bar. The essence of the exercise is to lift the legs (straight or bent) above the level of the pelvis. Remember, the higher you raise your legs, the more you can pump up your lower abs.
- We alternately perform lateral twists, to complicate which you can pick up a kettlebell or something similar. This exercise should be alternated with turns with the ball in your hands;
- You can also include the bench press and deep squats in your initial training program.
Training program for pumping up legs
We are not we if we had not made for you a training program from the exercises that were described in the article; this is precisely what distinguishes us from other sites that tell about training at home.
So, in order to pump up your legs and buttocks at home, you need to train 3 – 4 times a week. Each workout will involve almost all the exercises that we showed. Between sets, rest should be no more than 60 seconds; between exercises, try to rest as little as possible, ideally 2 to 3 minutes. Let's look at the table:
Change your diet: Eat more protein than carbohydrates. Try to eat only slow carbohydrates (porridge, vegetables, nuts). Use cardio exercises 3 – 4 times a week: this can be running, cycling or cardio exercises at home. And of course, don’t forget to pump up your abs using the Ab Ripper X program.
Interesting: How to pump up your butt and thighs
*** So, we have looked at the main points that will help you achieve a sculpted belly and finally see your abs. If something remains unclear to you, ask your questions in the comments.
Source: https://www.msmash.ru/krasota/732-kak-bystro-nakachat-press-i-nogi.html
How to quickly pump up your abs and legs
It just so happens that the most problematic area for women lies mainly on the stomach. According to nutritionists, it is much more difficult to lose extra pounds from your stomach. However, no matter what nature decides, you want to look your best! One of the conditions for this is toned abs, which you can achieve on your own.
Effective abdominal exercises
Not everyone can afford to regularly visit the gym, but this does not mean that you do not have the resources to build muscles without leaving home. Home conditions are well suited to this type of physical activity, and the number of tasks that you can perform to train the upper, lower, lateral press, right and left oblique muscles is limitless.
Most tasks are aimed at raising the torso relative to the legs and raising the legs relative to the body.
Helpful advice!
The starting position is lying down, so when training this muscle group you will need additional equipment - a mat.
It is better to choose a gymnastic or yoga one, which will allow you to comfortably do exercises on the floor. When folded, it will not take up space, but you will feel uncomfortable doing tasks without it.
Abdominal muscle training should not be separate; during it, a set of general physical tasks is included and is done only after a good warm-up. To warm up the abdominal muscles, such a warm-up should include bending, pelvic rotation, and rotation of the upper body in a standing position. After warming up, begin strength training.
So, actually, thanks to this vertical line (bundle of tendons) and several horizontal lines, we see those same cubes (PRESS) on our stomach.
Why am I writing all this? You must understand that understanding such things will greatly simplify your life in the form of pumping up your abs. People often divide the abs into lower and upper, this is complete nonsense... now you understand that the abs cannot work in parts (bottom or top), it always works only as a whole - that's why it is called the rectus abdominis muscle.
It just happens that the “lower” abs always lag behind the upper, and people divide them into top and bottom, but now everything is clear, there is no such thing as top-bottom, there is only the rectus abdominis muscle.
- In fact, there is nothing even to train there. Because The rectus abdominis muscle (our abs) is thick only from the navel and above (at the waist), but below the navel, where the pubic bone is attached, this muscle is very thin (because it is formed by connective tissue), this is one of the reasons why the bottom of the press lags behind the top.
- You already know that the top of the abs is thicker and stronger than the bottom, and because the top is thicker and stronger, it takes up most of the work of twisting and supporting the core, i.e. The upper part of the rectus muscle (press) is more adapted to physical work.
. If you decide to limit yourself to a simple exercise on
which you did back in school, make sure that
In order for the relief of the abdominal muscles to constantly increase, you need to train the upper and lower sections of the abdominal muscles. Then you can expect faster results.
Home exercises for upper abdominal muscles
To quickly pump up your six-pack abs, you need to regularly perform the following sports movements at home.
The straightened legs are raised to touch their toes to the floor above the head. Both hands are clasped at the back of the head.
While your fitness level is low, you can raise your bent legs to reduce the load. Exhale as you rise. To make it even easier, while pumping, you can lie with your head closer to the sofa or bed so that you can hold on to its edge.
Oblique abdominal muscle training
STEP 6
We lie down in position (STEP 5) on our back, leg on the sofa, hands behind our head and alternately to the left and to the right we make twisting movements so that the left (right) hand is as close as possible to the right (left) leg. 20 times.
5. “Vertical SCISSORS” IP - lying on your back, arms along the body, legs straight, toes pulled away from you. We make a uniform movement of the right and left leg up and down.
The process of inhalation and exhalation occurs evenly during the entire task.
In this exercise, a STATI-DYNAMIC load occurs on the lower zone of the PRESS, where the muscles of the LOWER PRESS hold the legs in the air and perform the movement along the trajectory you set.
Lateral muscles
Do not forget that the anterior muscle is not the only one that is responsible for supporting the body, and can give it an aesthetic appearance.
The lateral bundles of muscle tissue allow the athlete to move with greater ease and tighten the sides of the abdomen.
To do this, you need to stand up straight, place your feet shoulder-width apart, and start doing side bends. To increase the effect, it is advisable to pick up dumbbells.
In addition, you can do lateral crunches while lying on the floor. The technique for performing them is to try to touch the bent leg with your elbow.
If you have a long tourniquet and something to tie it to, you can start doing a complex exercise that will strengthen not only the abdominal muscles, but also the adjacent core.
To do this, while kneeling, you need to grab the tourniquet with your hands and pull it down with twisting movements.
To strengthen the entire abdominal area, it is advisable to regularly spend five minutes doing planks. This will make the muscles more resilient and stronger. Plus, it will significantly improve your posture.
What to pay attention to
You need to train your abdominal muscles correctly. A beginner should start with simple exercises to strengthen flabby muscles.
If he immediately takes on too difficult approaches, he may get injured or overtrain, which will have a bad effect on the result and motivation.
Many people do not understand human physiology, and torture themselves with an exhausting set of abdominal exercises at home, but do not get the desired result.
Basically, these are overweight people. The fact is that they pumped up the muscles, but the relief is a slightly different area. There may be perfectly trained cubes under the layer of fat, but they are not visible.
The first thing you need to do in this situation is to normalize your diet. Even professional bodybuilders and powerlifters who regularly spend hours in the gym do not always shine with an excellent torso.
In order to highlight their abdominal muscles, they reduce the fat layer.
What should be the diet to pump up your abs at home?
If you are interested in the question of how to quickly pump up your abdominal muscles at home, you need to know that even the best exercise regimen will not give positive results if a man does not adhere to proper nutrition. This does not mean that a man should immediately go on a strict diet.
Fasting will only worsen the situation, so you just need to reduce the calorie content of the food you consume, and you need to do this gradually. At the same time, it is important to remember that when reducing the caloric content of food, all the products needed by the human body should be preserved in the diet. The frequency of meals also matters, that is, you need to eat at least 5 times a day, portions should be small.
Diet is a specific diet that helps normalize digestion, metabolism and the breakdown of excess fat. What should the diet be like? Saturated with proteins, fortified, alternating with the use of special preparations (amino acids, creatine, etc.).
You will have to give up:
- Foods rich in excess carbohydrates (sweets, buns, pies, cakes, snacks in the form of sandwiches),
- Saturated with trans fats (fast food and most modern processed foods).
You will have to eat the following foods (they are not very tasty, but nutritious and can saturate the body):
- buckwheat,
- oatmeal (can be prepared with either water or milk),
- rice,
- bran porridge,
- nuts (almonds, cashews, hazelnuts, pistachios - it doesn’t matter),
- vegetables (not frozen in packs, but natural!).
The emphasis in the diet will have to be given to natural proteins (70-80% should be proteins: eggs, milk, meat, sea fish, protein shakes and cottage cheese).
Crunches
They are considered a classic way of training, but few people know that there are dozens of variations.
Depending on the angle of inclination, rotation of the body, and depth of lowering, different areas can be pumped differently.
You can pump up your abdominal muscles before, during and after the main workout. If you decide to do this at the beginning, then you need, as before any approaches, to warm up.
The first approach is to perform 30-degree crunches. To do this, lie down on the floor. With your knees bent, extend your arms in front of you and lift only the area of your body above your shoulder blades. Do 20-30 reps.
After this, after resting for 20-30 seconds, begin to bend your body 45 degrees. The number of repetitions is the same.
The last approach will be to fully raise the body.
When performing crunches, you should try to relax the back muscles and strain only the upper abdomen.
To make it more difficult, men can pick up a dumbbell and place it at the chin, and do approaches with it. Crunches are considered the best abdominal exercise at home.
