Is it possible to pump up your abs in just a few weeks? The answer is unequivocal, it is possible. But you will have to try, put in a lot of effort, not deviate from your goals, and, most importantly, not give up training.
If you regularly and for a sufficient amount of time pump the straight, oblique, as well as transverse, upper, thick lower muscles, then the abs will become toned and beautiful.
If you want a quick answer: on average, to remove belly fat, you need to pump your abs for 0.5-2 minutes in one approach. There should be at least 2-3 approaches per day. You can also provide additional light physical activity to consolidate the result, for example, you can go dancing , swimming, jumping rope, or organize morning jogging.
You can make your body beautiful in normal home conditions, without using heavy weights, dumbbells and other weights.
Will exercise help burn fat around the waist?
Waist thickness depends on two factors:
- Physiological features - bone structure, body features.
- Thickness of the fat layer.
If you have fat, the action plan is simple - you need to get rid of this fat.
Grueling exercises are not always the best solution for women who want to get rid of their belly and sides, since the approach must be comprehensive.
First of all, you need to figure out how to remove fat in general, how the fat burning process occurs, and whether it can be done locally. Next, you will need a clear plan of action and, importantly, an attitude towards results.
Girls, like men, can lose weight if there is a shortage of energy consumption. If a person consumes fewer calories than he spends, the body will use internal reserves - first from glycogen, and then from fat deposits - to perform actions and ensure its own activities.
Most athletes, doctors and nutritionists claim that local fat burning is impossible, so performing exercises with dumbbells to lose weight in the sides and abdomen or any other movements is ineffective. It is necessary to build a clear training plan, load the body as a whole, and then the percentage of body fat will gradually decrease.
Be sure to check out:
How many times a week should you pump your abs?
The duration of the struggle for a slim waist, elastic abs, and attractive abdominal contour directly depends on the intensity, clarity, and regularity of training. To make fat folds go away quickly and irrevocably, you need to pump up your abs every day. You don’t have to spend money on expensive classes in the gym (although with the help of special exercise machines it will be much easier and faster to lose weight and shape your waist), you can calmly exercise at home, simply hooking your toes on the bottom of the sofa. The main thing is to perform the exercises regularly, carefully working each muscle.
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How many times a day should you pump your abs?
Professional trainers claim that in order to quickly lose belly fat in order to form sculpted abs, at the very beginning of the training journey, the number of repetitions of abdominal exercises in women should be at least 30, and then gradually increase to 50. Men can expand this range, because they have better endurance and physical fitness. To quickly lose fat and pump up your abs, you need to regularly pump up all the muscles - rectus and oblique, and it is better to do training in the morning and evening.
The most effective workouts for losing belly fat
The most effective exercises for losing weight are cardio and multi-joint strength movements. Exercises that directly engage the abdominal muscles and oblique muscles will be of little use.
In some cases, they will have the opposite effect, since an increase in abdominal muscles will lead to an increase in volume.
There are many training methods.
The most effective are considered:
- circuit training;
- combining strength and cardio exercises;
- periodization of loads, for example, one workout is cardio, the second is strength training.
Strength training for weight loss for women
Circuit training
A combination of strength and cardio exercises
Examples of cardio and strength training
At the same time, performing exercises that are aimed at developing the abs and oblique muscles is also necessary, since the stomach and sides will look beautiful not just in the absence of fat, but with developed muscles.
Top 7 exercises for the abdomen and sides with which a woman will achieve excellent shape at home
Another effective exercise aimed at reducing abdominal volume is a vacuum. You can even do it every day, morning or evening. The athlete releases air from the abdominal area, drawing it in as much as possible, remains in this position for some time and lets the air back in. This allows you to keep your muscles toned and visually reduces your waist size.
Does rocking your abs help you get rid of your belly fat?
Many people who set out to lose weight often do so when they no longer see the waist on their own body, feel physical discomfort from being overweight, and are tired of looking unattractive.
As a remedy for belly fat, they choose abdominal exercises. And they are surprised when the result is not in a hurry to please them, since no visual changes are observed. Why is this happening?
How to lose fat as quickly as possible
To decide how to remove fat from girls, you need to approach the process individually. Each organism is a unique system, and changing its established balance requires considerable effort.
Often the body “resists” and tries to maintain its usual weight, since it is, relatively speaking, “comfortable” in its current position.
Therefore, myths about losing weight in 10 days have no practical justification.
Important! Reducing body fat will require a calorie deficit - this is the basic principle that needs to be learned.
Burning fat requires reducing energy coming from outside by 10, 20, 30 percent or more. The reduction must be consistent and gradual.
Fasting in this case will not bring results. The bottom line is that the lack of food is perceived by the body as stress that requires solving a problem. If the body is starving, it begins to slow down its metabolism in order to conserve energy for the future. At first, a person may lose a little weight, but when he returns to his usual diet, he will gain even more weight.
The maximum possible effect is achieved through diet, diet and exercise; losing weight by other means is either impossible or fraught with negative health consequences.
Is it possible to achieve quick results?
You can achieve quick results at the first stage, then an inevitable decrease in the rate of progress follows. Many athletes think that they are doing something wrong, start looking for mistakes, change training, nutrition, and so on, and many even quit the sport altogether, thinking about the low return.
In this case, professionals advise to be patient.
The best progress is gradual, so it is considered long-term.
In addition, sudden weight loss will make the skin flabby, it will not have time to tighten, which will also look inappropriate.
Attention! A good result is losing about a kilogram or two per week. Anything more is already serious stress for the body.
What helps speed up the effect?
It is impossible to determine exactly which methods are the best to do so, since each situation requires an individual approach. However, there are general recommendations that will speed up efficiency:
- first of all, you need to properly build a diet, select the ratio of nutrients, and if there is no result, reduce calorie content;
- the use of fat burners helps to lose fat, including in the abdominal area, but it is worth remembering possible contraindications (read about this in our article about);
- the diet should focus on protein, not carbohydrates;
- You cannot completely give up fats, as this will lead to hormonal and metabolic disorders;
- abdominal exercises will not help make your waist thin, they will not reduce the fat layer, but will only load the muscles that are located behind the fat;
- if some product, drug or supplement says that it helps to lose fat in a certain area, this is a lie and a commercial move, since this is impossible;
- Strength exercises combined with cardio are the best way to combat body fat.
Sculpted abs, quick recovery
Many people think that to quickly burn fat it is enough to perform standard lifts on the floor, but this is not enough. Such exercises will not help reduce your waist size, but can only harm your back.
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How to train your body and how much to do abs to quickly lose belly fat? A properly selected set of exercises will help.
Below are techniques that reduce body volume, making the abs pumped up.
Standard body load
We take the starting position - lie down on the mat, hands pressed to the body.
Next, we bend our legs and place them at a short distance from each other - that is, we spread our feet and knees a little more than shoulder width apart.
Raise the body 45 degrees, strongly straining the abdominal muscles.
You can extend your arms forward during the exercise to make lifting easier.
When returning to the starting position, exhale.
Correct abdominal flexion
You don't have to make a full bend to reach your chin to your knees. It is enough to round the upper back.
How much to pump the abs in this way: it all depends on the person, the size of his stomach, and his efforts.
With a normal physique (normosthenic), one month is enough to get a visual result and make less effort to retract it.
Remember a few rules:
- You cannot relax the muscles between the bends; rest only after a full approach.
- Try to change the exercise technique, for example, pull your hands to your toes or put them behind your head.
- Don't lift your body high. The main thing is to tense your abdominal muscles and relax them after the approach.
Crunches
This technique is performed lying on your back, legs bent at the knees, and hands behind your head - a standard position for the press.
The twist is simple: the left elbow touches the right knee and vice versa. This exercise requires 1-3 minutes and 2-3 approaches per day.
Ab crunch to lose belly fat
Crossroads
We also accept the starting position. Raise your body with your legs and hold it in this position for 20-60 seconds.
If it is very difficult, then you can lower your legs to the floor. For the first time, it is enough to perform 2-3 approaches, but every day the load should increase.
It is enough to do 10-20 lifts in one approach. At first, you need to increase the load due to the frequency of approaches (up to 6), and subsequently due to the number of lifts (up to 50-100).
This way you will ensure that you burn belly fat and get beautiful abs.
Men can use weights to perform the exercise, but girls are not recommended to do this. Since additional weight will add waist size, and the muscles will become more massive.
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Pro Tips
Fitness professionals advise approaching the process of reducing belly and flank fat in a comprehensive manner, which includes diet, training and regimen.
Not a single athlete with any serious experience or sports doctor will recommend working out your abs to reduce your belly.
Elena Ivanchenko, fitness trainer
A well-known fitness trainer in her field, Elena Ivanchenko, argues that a woman first of all needs to reduce, or even completely eliminate, simple carbohydrates from her diet, and also move the consumption of complex carbohydrates as far as possible to the first half of the day.
As for exercises, she advises starting with simple movements that are more similar to physical education - crunches, running, planking, and so on. The program may gradually become more complicated, but it should be developed with a coach.
Stanislav Lindover, bodybuilder
The famous bodybuilder and trainer Stanislav Lindover advises to proceed from individual characteristics. He claims that everyone has their own areas that lose weight the slowest, but there is nothing wrong with that, you just need to be patient and continue to follow the plan, including if such an area is the stomach and sides.
Alexey Shabunya, bodybuilder
Belarusian athlete Alexei Shabunya, winner of various prestigious bodybuilding titles, shares a similar opinion. He believes that the main thing is nutrition and regimen. If they are followed, the result will not be long in coming. If not, it means the athlete is doing something wrong and should reconsider his principles.
The most effective abdominal exercises
Overhead leg raise
To carry out high-quality work on the press, a special crossbar or horizontal bar is used. If it is not possible to install equipment at home, training can be done outdoors on a sports ground.
Method of implementation:
- stand with your back to the wall bars, grab the supports with your hands;
- press your thighs and shins tightly together;
- raise straight legs until a right angle is formed;
- stay in this position for several seconds;
- slowly return the limbs to the starting point;
- do a couple of approaches 12-14 times.
Plank
A universal exercise that works almost all the muscles of the body. Regular exercise strengthens the lower abdomen and works the abs. There are several options for making the plank.
Classic stance:
- take a horizontal body position with your stomach down;
- rise up on your forearms and toes, look ahead;
- align the body in one straight line from the back of the head to the heels, tighten the stomach;
- hold the plank for at least half a minute.
Gradually, the duration of static execution should increase.
Side crunches
Implementation algorithm:
- fall on your left side, pull your knees towards you, clasp your palms behind your head;
- turn your back to the floor, feet in place;
- perform a smooth lift of the body upward;
- descend slowly;
- do two sets of 18-20 repetitions;
- turn on your right side and repeat the movements.
When performing more crunches, it is allowed to take a break between each approach of no more than 60 seconds.
Be sure to read: 10 most effective exercises to pump up your lateral abdominal muscles, a complex for the oblique abdominal muscles
Durable press
Those who engage in martial arts need not a sculpted, but a strong abdomen. It allows the owner to receive blows to the body without damaging organs.
To make a press, you need it:
- Build up;
- Strengthen;
- Teach.
When a person leads an inactive lifestyle, his tissues atrophy. A wall laid with bricks in two rows will be stronger than a single row. Therefore, before you start strengthening, you need to think about the material.
To gain abdominal muscle mass, you need to use weights.
You only need to perform the exercises at full amplitude. This will cause all the limp and thin tufts to become thicker and better cover weak areas.
Once the desired amount of muscle has been acquired, this will happen in about 2-3 months, strengthening can begin.
To do this, you need to do at least 50 repetitions, and it is advisable to do a new movement each time.
Thus, the connections between the individual bundles will begin to strengthen, and the tendon tissue will become denser.
Even if the abs have been worked on for decades, even a small blow can break through them. This can happen if the muscles are relaxed.
Martial artists can tighten their abs to the point where they are as hard as stone.
To learn how to do the same, you need to hit your stomach. At first these should be weak points that need to be counteracted by the abdominal muscles.
Over time, you will be able to withstand strong impacts, and your nervous system will automatically react to any danger.
Proper nutrition for weight loss
Calculation of the required number of calories
One of the effective ways to lose weight is to correctly calculate calories.
So, to find out how many calories your body should receive per day, you can go to one of the specialized sites where you can calculate the amount you need, indicating your height, age, type of activity, and physical activity.
The system will give you the result. As a rule, for women it is a thousand to one and a half a day. For men - about two thousand calories.
It won't be easy at first, because counting calories is a little annoying. You need to look at the calorie content of the product and calculate how much you consumed. However, the result will quickly please you. Every day the weight will come off a little. And beauty, you know, requires effort.
Refusal of junk food
It will not be entirely correct if, when calculating the required amount of calories, you eat fast food, chips and other harmful foods. So you can lose weight if you follow the norm when counting calories. But you will definitely spoil your health.
Food should be healthy. That is, not fats and carbohydrates, an excess of which leads to obesity. And healthy fiber, proteins and amino acids.
There is no need to completely switch to fruits and vegetables, giving up everything else. A sense of proportion is important in everything!
For example, replace fast carbohydrates with complex ones - they are digested more slowly and give you a feeling of fullness. For proteins, choose lean meat, the so-called dietary meat: poultry, horse meat, rabbit, turkey.
Lean more on fish, low-fat or low-fat dairy products. Citrus fruits are healthier because they break down fats well. Pineapple, apple, pear are low-calorie sources of vitamins.
Remember to eat a big breakfast, share your lunch, and skip your dinner, as the saying goes. And it’s better to eat more often, but less.
Choosing the right diet
It is better to have a personal nutritionist. However, not everyone has this luxury.
Therefore, really evaluate the capabilities of your body and choose the appropriate diet option yourself.
The most popular and effective diets:
Not only your chosen diet will play a role for you, but also your metabolism. Metabolic speed is an important factor when choosing a diet.
On topic: Exercise program for sculpted abs
Please note that diets should not be abused; they are designed for a clearly limited period of time. Increasing this period may result in harm rather than benefit.
