Not every person can visit the hall for various reasons.
But if you have decided to improve the appearance of your body, then you can exercise it quite effectively at home. Now you will learn how you can pump up your abs in 8 minutes at home. However, first a few words should be said about the anatomical structure of this muscle group. The abdominal muscles work during flexion of the spine and when turning the torso around its own axis. It is customary to distinguish four muscles that make up the abs. The largest of these is the rectus abdominis muscle. It is she who forms the cubes that everyone dreams of. At the same time, it should be remembered that they can only be visible in cases where there are no fat deposits on the abdomen. No matter how well your abs are pumped, they may simply not be visible under a layer of fat. Thus, if you are overweight, you should first get rid of it.
The oblique muscles are located on both sides of the torso and actively work when the body is tilted to the sides and the torso is turned. The transverse abdominis muscles are internal and located under the rectus abdominis muscle. They come into work most actively during rotation of the body and much less actively when performing torso twists.
Press in 8 minutes - description of exercises (text)
Exercise #1 – Basic crunches
To perform it, you need to lie on your back and put your hands behind your head. In this position, you should raise and lower the upper torso, it is important that the lower part does not come off the floor. Legs should be bent at the knees and well supported. All exercises included in the perfect abs complex in 8 minutes are performed within 45 seconds.
Exercise No. 2 – Side crunches with elbow to left knee
In a lying position, we try to touch the left knee with our right elbow, with our hand behind our head. The leg needs to be bent and unbent, but under no circumstances should we lower it to the floor, because only in this case will the exercise be effective. The second hand lies behind your head or on your stomach, this will allow you to feel the muscles working. Try to keep the range of your movements as large as possible.
Exercise No. 3 – Side crunches with elbow to right knee
Now we repeat the same steps, only in reverse - the left hand reaches out to the right knee. Rhythmically lowering and raising your upper body, it is important to rely solely on your lower back. Evidence that the press complex is performed correctly in 8 minutes will be noticeable tension in the abdominal area.
Exercise No. 4 – Touching your feet
We try to reach with both hands the ankles of our raised legs or reach our toes. During this exercise, your legs can be straightened or kept bent at a 90-degree angle. You should not make any unnecessary movements; only the upper part of your body should rise and fall.
Exercise #5 – Reverse crunches
We place our hands along the body, palms down or on the stomach, cross our legs and try to pull our knees to our chest. While performing this exercise, which is part of a complex that helps pump up your abs in 8 minutes, it is important not to lift your lower back off the floor. You can raise your head and shoulders for greater tension in the abdominal muscles.
Exercise No. 6 – Side crunches
Lower your knees to the left side of your body, place your right hand behind your head. Now you need to pull the right side of your body towards your knees on the floor. This exercise should be performed quite gently; you should not make sudden and impetuous movements.
Exercise No. 7 – Twisting in the other direction
We repeat the movement on the opposite side, now the left side reaches towards the right half of the body. It is very important to pull yourself up not with your neck, but with your torso, because it is in this case that the abdominal muscles are trained. Don’t forget that our goal is perfect abs in 8 minutes, and in order to achieve the desired result, all movements must be performed very correctly.
Exercise No. 8 – Pushes between the legs
Cross your arms, bend your legs, leaving a distance of about 10 - 15 centimeters between your knees. Next, you need to make forward movements with your hands, pushing them into the space between your legs. It is best to look up, but do not press your chin to your chest or throw your head back, as this will only complicate your task.
Exercise No. 9 – Leg pushes
Place your palms under your buttocks, lift your legs and push them up. Please note that in this exercise the upper body is fixed and the rest of the torso is worked. You can cross your legs, the most important thing is to raise them as high as possible, in this case the effect of pumping up your abs in 8 minutes will be much more pronounced.
Exercise No. 10 – Alternating crunches
Place your hands behind your head and alternately try to reach your left elbow to your right knee and vice versa. The legs, in turn, should not be fixed - pull the knee to the corresponding elbow.
Exercise No. 11 – Crunches with hands on stomach
Similar to exercise 1, but place your hands on your abs. Place your feet on the ground, place your hands on your stomach and begin to bend your torso. Make sure that when performing this movement, only your abs are tensed, and not your back or neck.
To create a beautiful sculpted belly and get abs in 8 minutes, daily exercise is necessary. All the exercises included in the complex are very well thought out, so even a few minutes of training a day will give a truly impressive result in a couple of weeks. Leave your feedback in the comments, good luck!
Get perfect abs in 8 minutes a day
Not everyone can boast of a flat, toned tummy, even despite the total fashion for athletic girls! To create relief and get rid of excess fat around the waist, you need a comprehensive approach, including proper nutrition, sports and massage. If you just work hard on your abs, your stomach may become more voluminous. We suggest you reduce your consumption of sweet and fatty foods, and try to get rid of the hated bulging belly using a technique to quickly strengthen your abdominal muscles. It will take no more than 8 minutes of your time, and you will see the first results after a week - provided that your classes become regular.
How to achieve perfect abs in a month: rules
Warm up.
Before moving on to abdominal exercises, always do a simple warm-up beforehand. Even standard morning exercises will do. An excellent exercise to help prepare the body for intense exercise is also the plank. Running and swimming can also be a great way to start your workout.
Training time.
Even if you live with a very busy work and personal schedule, the ideal time to workout is in the morning. It is better to pump your abs on an empty stomach. As soon as you wake up, drink a glass of warm water to stimulate your metabolic processes. After 15-20 minutes, you can begin a 5-10 minute warm-up, and then move on to the abdominal exercise.
Home workouts.
To train your abdominal muscles, you don’t need a fitness club or special sports equipment—your body and proper exercise are enough. Working out your abs at home is the perfect solution! If you get into the habit of pumping your abs twice a day (morning and evening), you will significantly speed up achieving the desired result.
Regularity of training.
It’s hard to just start, but then the process will go like clockwork! Remember that the effectiveness of your training depends only on you! You can pump your abs daily (for example, 30-40 repetitions, 2 approaches: morning and evening), or do it several times a week, but increase the number of repetitions and approaches. The second method is more effective, since the muscles need rest, so 3-4 days a week, 8 minutes a day for perfect abs - this is your formula for success! (To pump up your abs you need to train at least 3 times a week).
Pace.
Depending on the result you want to get, choose the pace of doing abdominal exercises:
- flat stomach - fast pace;
- sculpted belly - slow pace with a delay during crunches for 2-3 seconds.
We offer you the following workout to create the perfect abs, the effectiveness of which we have independently verified
Source: lady-4-lady.ru
How to pump up your abs in 8 minutes: a set of exercises
Complex for beginners
- Classic crunches - perform 3 sets of 20 repetitions each.
- Side bends with dumbbells - perform 3 sets of 20 repetitions in each direction.
- Torso twists—perform two sets of as many reps as possible. But you should rest for at least five minutes before performing the movement.
Complex for experienced athletes
- Bicycle or hanging leg raises - perform 4 sets with maximum repetitions.
- Work your obliques on a bench in a prone position - perform 4 sets of 20-30 reps on each of the first four sets, and work to failure on the last.
- Reverse crunches - Perform 4 sets of 20 reps each. After this, you need to rest for about three minutes and perform the maximum number of repetitions.
- Body Rotations - Perform 3 sets to failure. Do not perform more than five sets and 100 repetitions in each of them.
Complex for “advanced” athletes
You need to alternate at each lesson the complex for experienced athletes and the one proposed below. You should train six times during the week and have one day off. This training method is not applicable to any muscle group except the abs.
- Bicycle crunches - perform 3 sets to failure.
- Crunches - Perform 5 sets, each with one-third fewer repetitions than you can do at maximum effort.
How to pump up your abs in 8 minutes a day? Learn about a powerful ab workout at home in this video:
Information preparation for the training program
Before you start making your dream of slim and beautiful abs come true, there are a few important points to consider. Firstly, you need to mentally prepare yourself for the fact that you will have to maintain the physical condition of your abs if you have a desire to preserve them. Secondly, the myth that it is possible to achieve a toned body only after a few years or through constant training will dispel instantly if the training complexes are performed correctly.
Abdominal muscle mass can be easily restored if the condition is slightly neglected. This is a distinctive feature from the rest of the muscle group. You can pump up your mini abs thanks to high-quality execution techniques. If the condition of the abdominal muscles is very bad, you need to train the body no more than 3 times a week.
But how to pump up your abs in 8 minutes a day so that your abs are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they are covered by a fat layer. After all, in 10 minutes a day, and even in a shorter period of time, you can pump up your abs by forming cubes.
For strong abs to be visible, it is enough to follow 3 simple rules:
- stop consuming large quantities of fatty, highly salty, sweet and high-calorie foods;
- take your diet seriously: if necessary, reduce portions, but consume them more often;
- perform aerobic training at least 2 times a week and generally try to force yourself to sweat, fats and toxins are eliminated with sweat, and moderate physical activity not only allows you to maintain your physical condition in good tone, but also improves your health and quality of life.
