Abdominal exercises in the gym for girls

How a woman can pump up her abdominal muscles in the gym

The main condition for training for women is not to be afraid to pump up your body. The hormone testosterone, the level of which in the female body is minimal, is responsible for large and prominent muscles in men.

For this reason, you will not be able to pump up your abs or arms even if you really want to.

The abdominal muscles consist of large longitudinal and lateral muscles. It is not worth dividing the press into lower and upper, since in any exercise these zones are used simultaneously.

For a comprehensive workout, use various crunches, loads with dumbbells and fitballs, additional weights for the legs, etc.

Note! Women should not get carried away with exercises for the lateral abdominal muscles - training them can significantly increase their waist size.

When training your abs, don’t forget about:

1. Warm up. Before starting each lesson, do warm-up exercises (running, jumping) for 15 minutes. This warming up of the muscles not only protects them from injury, but also increases the effectiveness of the entire training.
2. Correct breathing. It should be deep and measured. Do not hold your breath even at moments of extreme muscle tension. Timely saturation of muscles with oxygen improves their functions.
3. Drinking plenty of water. During active training of the abs and other areas, you should drink at least 0.5 liters of clean, non-carbonated water.
4. Comfortable equipment. Clothes for the gym should be comfortable and not restrict movement. It is not recommended to use shapewear or various belts during training - they can impair local blood circulation.

Criteria for choosing a simulator

Today, gyms, clubs and fitness centers are located on almost every corner. But this does not mean that you can go and sign up for the first one you come across. On the one hand, such diversity allows you to choose the most convenient and suitable center for effective training in all respects. On the other hand, it is the large number of fitness clubs and gyms that makes choosing a place to exercise so difficult. After all, the effectiveness of training in it depends on the parameters of the gym. You need to pay attention not only to the design and size of the hall, you also need to evaluate a lot of other factors:

• Location. If you manage to find a good gym near your home or work, it will be just great, because such a location is really very convenient. But if you don’t find such a place very close, then continue your search within a 10-25 minute walk from home or work. The journey to the gym should not take you more time, because as a result, after a long journey you will already be tired and will not be able to train to your full potential.
• Equipment. The most important factor that you need to pay attention to first. The variety of equipment in the room will determine your future ability to perform effective exercises. The higher the level of equipment in the gym, the wider your training opportunities. The necessary minimum that any self-respecting gym should have are dumbbells of various weights in large quantities, machines for cardio, strength training and stretching, racks, frames, and fitness equipment.
• Staff. If you are choosing a gym to start your journey in fitness, then give preference to those options where special attention is paid to staff recruitment. Firstly, it will be much more pleasant for you to go to the hall if a friendly administrator greets you there. Secondly, the presence of experienced and friendly instructors in the hall will allow you to ask questions of interest at any time and receive professional answers to them. Some gyms also offer individual training services.
• Subscription price and system of visits and payment. The acceptable cost of classes is different for everyone, as well as a suitable visiting pattern. You can make an assessment based on the following factors: validity periods of subscriptions, the possibility of one-time visits, the range of services included in a standard subscription, payment flexibility, promotions and discounts.
• Hygiene and cleanliness in the hall. Fresh air, clean floors and exercise equipment, clear water in the pool - all these are integral signs of a good gym. If you see that the machines in the selected exercise machine are stained with oil, and the floor does not seem to have been washed, then you better look for another place for comfortable and enjoyable exercise.
• Pleasant atmosphere conducive to training. When a person starts going to the gym, he often experiences self-doubt. The right atmosphere in the room should remove this unpleasant feeling. Usually in good gyms, newcomers are treated with understanding and attention, but no one is distracted by empty talk. The hall should turn into a place for you to fruitfully work on yourself, to realize your goals. If you are bored, scared or simply unpleasant to be in a rocking chair, then you should consider changing your place of exercise.

Evaluating these criteria will help you decide where exactly you will begin your movement towards your goal. When you choose a gym, you will need to purchase a uniform suitable for classes, shoes, and the necessary accessories. Well, don’t forget to be patient and believe in yourself!

Exercise machines for beautiful abs

As mentioned above, individual lessons are the best solution for a beginning athlete. This also applies to those cases when the emphasis needs to be placed on one area, for example, on the stomach. The instructor will develop a suitable program for you and provide moral support. But if such services are not suitable for you, then you can work out according to your own program, paying attention to the main exercise machines aimed at developing the abdominal muscles. These include:

• Rowing machine;
• Abdominal bench;
• Gymnastic roller;
• Abslater;
• AB rollers;
• Troso track;
• Hoops;
• Horizontal bars;
• Fitballs;
• Bars.

In the listed list, each simulator is aimed at developing the upper or lower abs. Hoops allow you to create a thin waist with a graceful curve. AB rollers perfectly pump up your abdominal muscles.

When working on your abs, do not forget that the body should develop harmoniously and proportionally. If you have a beautiful belly, and the rest of your body remains flabby, then pumped up abs will be of no use. Therefore, include loads on all other parts of the body in your training.

Is it possible to lose weight and get lean with such loads?

Physical exercise helps strengthen muscles and increase their tone. At the same time, it is impossible to remove fat only with the help of strength exercises; a proper diet is necessary.

A balanced diet when losing weight involves getting enough nutrients to feel good and gradually reducing calories. To lose weight, you need to eat 10-15% fewer calories than you burn. Active workouts contribute to more active calorie consumption.

Also, performing abdominal exercises allows you to tighten the contours of your abdomen and improve blood circulation in this area. With regular physical activity, the weight loss process takes less time, and progress is clearly visible after 1-2 months.

Note! You should not pump your abs every day - this will not speed up the weight loss process, but can cause muscle fatigue. Perform exercises in this area about 3 times a week, taking a break for 1-2 days to recuperate.

The best loads for pumping

On the simulators

Various machines and installations in the gym help vary the load on the abs depending on the level of physical fitness. The following are the most effective exercises on exercise machines for the abdominal muscles.

“Prayer” (pulley row machine). Take the handles for the upper block in your hands and kneel in front of them.

For convenience, you can place a small mat or towel under your knees.

The distance to the installation is approximately 1 m. Pull the handles to your chest and, with an exhalation, twist your body down (your head is lowered). Inhaling, slowly return to the starting position.

Important ! The arms must be pressed against the body during each twist, otherwise the load from the abs will shift to the biceps and back.

Twisting exercises (crunch machine). Set the seat in the optimal position, sit in it, and then rest your feet and back on the surface of the machine. Take the special handles with your hands and do a twist - the legs and body should be directed towards each other. When performing the exercise, try to make the main movement with your body, not your legs. As you inhale, smoothly return to the starting position.

The abs should be tense throughout the entire exercise - at the end of the approach you should feel a slight burning sensation in the muscles in this area.

“Lumberjack” (block rowing machine). The exercise is performed using the upper block. Stand steadily in front of the machine (place your left leg slightly in front of your right). Take the handle with both hands and turn the body along the arc path to the right side, while pulling the handle towards the left thigh. At the end point of the movement, both arms should be straightened. After this, slowly return to the starting body position.

With sports equipment

Various equipment (fitball, dumbbells, etc.) help complicate familiar exercises and increase the load on the muscles. Below are working exercises for the abdominal muscles.

With dumbbells

1. "Windshield wipers." Lie on your back and raise your legs perpendicular to the floor. You need to hold a small ball in the area between your ankles. Take a dumbbell of a suitable weight in your right hand and pull it forward, place your left hand on the floor. Start lowering your arm and weight to the right and your legs to the left. Then return to the starting position, after one approach, change your hand and repeat the training sequence.
2. Dumbbell plank row. This exercise significantly increases the load compared to the classic version of the plank. Take a lying position, holding dumbbells with the desired weight in your hands. Next, stand in a plank position with your arms outstretched. Keeping your body balanced, pull one dumbbell to your chest and slowly lower it. Alternately lift the weight with each hand.
3. "Bicycle" with weight. Lie on your back, take small dumbbells in your hands. Raise your straightened legs and back, and hold your hands with weight near your shoulders. Next, simultaneously bend your left leg and straighten your right arm. Then repeat the action for the opposite arm and leg.

Note! During the last exercise, the back should be as straight as possible, otherwise the load from the abdominal muscles will shift to the lumbar region.

With fitball

1. Rifles. Stand in a plank position on straight arms, with your feet on the ball (in the area of ​​your feet). Next, slowly start moving your hands back, thereby rolling the ball forward (at the end point the projectile should end up in the chest area). At the same time, you should not lower your feet to the floor - always keep them elevated. Then do a reverse roll, returning to the starting position.
2. Plank. Place your forearms on the exercise ball and place your feet shoulder-width apart. Next, maintain a straight line from head to toe, tensing your abdominal muscles. Try not to lower your chin, and the back of your head should be a continuation of the line of the spine. Duration of execution – 20-40 seconds, depending on the level of training.
3. Lifting the body. Sit on the edge of the fitball and place your hands behind your head. Both feet should rest firmly on the floor. Start moving your body back, without reaching a vertical position, and return back. During the exercise, you should twist your pelvis and tense your abdominal muscles.

Top 11 abdominal exercises for girls in the gym

A bench, a fitball, a power rack, a board with a curved back - these are the exercise machines that girls often choose to pump up their abs in the gym. With targeted stress on the abdominal muscles, not only do you get six-packs, but your back and buttocks are also strengthened.

Crunches on a gymnastic ball

1. Place your hands on the floor and place your shins on the ball. Align your body in line.
2. As you exhale, round your back and pull your knees together with the fitball towards the solar plexus.
3. Stay in this position for 3 seconds and roll the sphere back.

Reverse crunches

1. Lie with your back on the fitball so that it is under your lower back.
2. Place your hips at right angles to your shoulders.
3. Place your hands at the back of your head.
4. Pull your torso up without lifting your waist from the apparatus.

Crunches on a block

The girls in the gym pump their upper abs from the upper block with minimal weight. This practice perfectly works even the deep abdominal muscles and forms an impeccable relief.

1. Turn to face the machine, then drop to your knees with your back rounded.
2. Grab the rope and bend toward the floor with your abdominal muscles tense.
3. As you exhale, straighten up.

Standing crossover crunches

1. Attach a handle at the top with two freely hanging ropes.
2. Turn your back and grab the ends with both hands.
3. Bend your back and pull the handles with your abs, then straighten your back.

Seated torso curl

1. Sit on a bench with your back to the machine.
2. Grab the handle and point it towards your shoulders.
3. As you exhale, bend your body forward until your elbows touch your knees and immediately return to IP.

Techniques on the horizontal bar for the lower press

A basic bar exercise is a good alternative to crunches. It not only loads the abdominal muscles, but stretches the spine and develops the core muscles. The target muscle is the iliopsoas. The function of synergists is performed by the sartorius and comb muscles, and the stabilizing function is performed by the rectus and oblique presses.

The principle of performing the hanging abs exercise in the gym is as follows:

1. Grab the bar with your hands.
2. Pull your legs up until your thighs touch your stomach.

Hanging leg raises with emphasis on the elbows

If it doesn't work , simplify the technique. Even beginners can do exercise exercises on their elbows. Rest your elbow joints against the side bars. Make sure your head doesn't fall into your shoulders. Then work according to the same principle.

Hanging straight leg raise

1. Stay in the basic position.
2. Raise your limbs symmetrically to the floor, pause and return to IP.

Do it at your own pace.

Bench crunches

The main load falls on the serratus anterior, external oblique.

Incline Bench Raises:

1. Lie on a board set at an angle of 40°;
2. Cross your hands at the back of your head.
3. Pull your body up with a rounded back.

Leg raises on a bench

1. Lie down on a horizontal board and grab the edges with your palms.
2. Without lifting your shoulder blades and lower back, lift your legs up.
3. Then lift your buttocks and pull your entire lower body perpendicular to the floor. Do not swing and lift your body only with the strength of your abdominal muscles.
4. Slowly return to the starting position.

Abdominal exercise in the simulator

1. Sit in a machine with an adjustable backrest, secure your feet under the bolsters, and grab the handle.
2. The principle is to tilt the upper body towards the hips while simultaneously twisting at the waist.

Adjust the number of repetitions based on your personal feelings, and learn to enjoy the process.

How to create a fat burning workout

An exercise for burning fat should be characterized by a high pace and the correct selection of strength exercises for women. The following is an example of a weight loss program with an emphasis on working out the abs:

1. Warm up (cardio exercise, warming up exercises for joints) – 15 minutes.
2. Lunges in place with weight – 3-4 sets of 10-12 repetitions (for each leg separately).
3. “Prayer” in the block simulator – 4 sets of 10 times.
4. Romanian deadlift with dumbbells – 3-4 sets of 10 repetitions.
5. Crunches in the simulator - 4 sets 10-12 times.
6. Leg raises on the bar - 3-4 sets of 10 repetitions.
7. Lat Pulldown – 4 sets of 10 reps.
8. Lying leg raises – 3 sets of 12 repetitions.
9. Plank – 3 sets of 20-30 seconds.

Note! Rest time between hikes should be no more than 1-2 minutes, and all repetitions should be performed at a fast pace.

Complex options

The selection of exercises and the frequency of their implementation within the training program, the use of weights, etc. depend on the set sports goals.
The contouring program includes high repetitions and minimal weights (emphasis on bodyweight work). Sample plan:

1. Warm-up (cardio exercise) – 15-20 minutes.
2. Classic crunches – 4 sets of 15 repetitions.
3. Hanging leg raises – 4 sets of 15 reps.
4. Rolls with a fitball - 3-4 sets of 12-15 times.
5. Plank – 3 sets of 20 seconds.

Important ! When working on relief, pay special attention to cardio exercises. For a pronounced effect, practice running and other aerobic exercise not only before, but also after the main portion of exercise.

Workouts for weight loss include an average number of repetitions and the use of weights, depending on the physical fitness of the body.

Example lesson:

1. Warm-up (cardio) – 15 minutes.
2. Crunches in the simulator - 3-4 sets of 12 times.
3. Side plank – 3 sets of 20 seconds on each side.
4. “Vacuum” – 8-10 repetitions.
5. “Scissors” – 3-4 sets of 12 repetitions.

Workouts for weight loss should be combined with a proper diet - a sufficient amount of protein and a slight calorie deficit. You must burn more calories than you consume in food.

Strength training involves constant progress in weighting and increasing the complexity of exercises. Example program:

1. Warm-up (running, jumping rope) – 10-15 minutes.
2. “Bicycle” with weight – 3-4 sets of 10-12 repetitions.
3. Hanging leg raises (calf weights) – 3 sets of 12 reps.
4. Weighted plank – 3 sets of 30 seconds.
5. “Lumberjack” in the simulator – 3 sets of 10 repetitions.

Important ! Increase the weight of the weights as smoothly as possible so as not to provoke a state of overtraining and excessive muscle fatigue.

The best and most effective abdominal exercises in the gym

Today, there are a lot of abdominal exercises; the most effective of them on various simulators are discussed below.

Ab roller exercise

An ab roller is a fitness equipment designed to strengthen the abdominal muscles.

Technique:

1. Starting position: take the projectile in your hands, get on all fours, extend your arms. The roller should be under the shoulders.
2. As you inhale, begin the exercise: slowly roll the roller forward, stretching your body. The body should not touch the floor!
3. Keep moving forward as long as possible. Pause, and then, exhaling, pull yourself back to the starting position.
4. Number of repetitions : 2-3 sets of 8-15 repetitions.

If you are tired of losing weight, then see the most powerful prayer for weight loss in this article.

Crunches

A basic exercise for the abdominal muscles is crunches.

Incline crunches

Technique:

1. Lower the bench to 40 degrees;
2. Place your crossed arms on your chest;
3. Take a deep breath and hold your breath. Begin twisting: first, the head and shoulders come off the bench, then the back;
4. Rise until a right angle is formed between your hips and body, stay in this position for a few seconds. Exhaling, slowly return to the starting position;
5. Number of repetitions: 2-3 sets of 10-25 repetitions.

Crunches on a fitball

Fitball - a large ball for fitness

esa.

Technique:

1. Lie on your back on the fitball. Press your back against the ball, bend your knees, and place your feet on the floor. Cross your arms over your chest.
2. Lower yourself to the position where you feel pain in your abdominal muscles.
3. Next, crunches are performed using the same technique as on an incline bench.
4. Number of repetitions: 2-3 sets of 15-30 times.

"Prayer"

“Prayer” is a special type of twisting, or more precisely, twisting on a block.

Technique:

1. Grab the rope.
2. Kneel about a meter from the machine.
3. Arch your back and press your hands with the rope to your head.
4. Start doing crunches.
5. When bending your torso, exhale, and when straightening, inhale.
6. Number of repetitions: 2-3 sets of 12-25 repetitions.

Hanging Leg Raise

Technique:

1. Take your starting position at the horizontal bar: hang on it with a straight grip so that your arms are straight and shoulder-width apart. Keep your legs straight and slightly tilted back.
2. As you inhale, lift your legs up to a 90-degree angle. Exhale. At the end point, pause for 1-2 seconds, then slowly return to the starting position.
3. Number of repetitions: 2 sets of 30 repetitions.

Leg raises with emphasis on elbows

Technique:

1. Take a comfortable position on your elbows, bend your knees.
2. Hold your breath and raise your knees as high as possible.
3. After a pause of 2-3 seconds, return to the starting position.
4. Number of repetitions: 1-2 sets of 10-20 times.

Pulling your legs to your stomach on a fitball

Technique:

• Starting position - shins on a fitball, straightened arms on the floor, body parallel to the floor, buttocks do not sag or protrude.
• Begin to gently roll the exercise ball under your ankles, making sure your back remains straight.
• Pause for a second and smoothly return to the starting position.
• Number of repetitions: 2-3 sets of 25 times.

Book on the bench

Technique:

1. Sit on a bench and grab its edges with your hands.
2. As you inhale, move your torso back, while bending your elbows and straighten your legs.
3. As you exhale, move your body and legs, bent at the knees, towards each other.
4. Return to the starting position.
5. Number of repetitions: 1-2 sets of 20 times.

Main conclusions

The abdominal muscles readily lend themselves to being pumped up with regular exercise in the gym. Women should not be afraid of “male” muscles - intense exercise will only make the abs toned and the stomach flatter. When creating a training program, you can choose different exercise options:

• on simulators;
• with additional shells;
• without inventory.

The number of sets and reps varies depending on your goals, for example, when working on relief, this number increases, and in programs for strength it decreases.