Abdominal cubes are a “decoration” not only for men, but also for women. Therefore, every person wants to have beautiful abs. But how to achieve it? And how long does it take? In fact, it doesn’t take much time to pump up your abs, especially if the person is not overweight. This may take 1 or 2 months, depending on how the person practices. And now we’ll talk about how to pump up your abs a month before getting six-pack. But first, a few words should be said about nutrition, since it plays an important role in this seemingly difficult matter.
How can a girl at home get beautiful abs in 1 month?
There are universal tips that effectively help not just lose weight, but also pump up the necessary abdominal muscles in the shortest possible time. It is especially difficult for girls to build up the muscle area of their abdomen to such an extent that cubes appear there, due to the characteristics and structure of their body: protein absorption and muscle growth occur much more slowly than in men. However, there are no impossible tasks that will prevent you from coping with the question of how a girl can pump up her abs in a month. The following recommendations will help you:
- Every day of the month you should go to bed and wake up at exactly the same time. Make sure your body and body get enough sleep during your allotted bedtime. Sleep with an open window to allow air to circulate well throughout the room.
- Wake up so that you have enough time for all morning procedures. Stress is your first enemy in a healthy daily routine.
- When starting morning exercises, in order to properly and effectively pump up your abs, be sure to start with a warm-up, after which you thoroughly stretch your muscles.
How long does it take to pump up your abs?
It is difficult to talk about specific terms for pumping up the abs, since each organism is individual. On average, to give the muscles a beautiful definition on the abdomen, a month of regular training is needed.
Guides are posted on the Internet, selling methods that supposedly should help you pump up your abs in one week and without effort. This is a lie. There are no special means that can speed up the process.
“How to pump up your abs at home in a week” is a popular request on the Internet. In 7 days, initially slender girls will be able to get six-packs, since their percentage of subcutaneous fat is small even without training.
The cubes on the stomach are not visible precisely because of subcutaneous fat - the less it is, the more visible the relief is. Therefore, it is much more difficult for overweight women to cope with the task.
A layer of fat just 1 cm thick will hide the cubes, even if intense exercise is carried out. In this option, you will need to use not only physical exercise, but also use the principles of proper nutrition to “dry” the body - lose excess weight.
The effect depends on regular training, self-discipline and proper nutrition. If you practice regularly with full dedication, a positive result will come within 1 month of training. If you do exercises only twice a week, the period for obtaining results will increase.
The result also depends on the loads received and your own desire. If you practice half-heartedly, then the effect will be appropriate. Changes will come, but there will be no quick victory.
Basic principles of quick abdominal pumping:
- Great desire to complete the task.
- Getting rid of laziness and exercising regularly.
- Performing the correct exercise technique.
- Maintaining intensity and rhythm during classes.
- Increasing the load at the right time - when the exercises become easy to perform.
- Compliance with the principles of proper nutrition.
Professional athletes claim that if you do abdominal exercises for 20 minutes 2 times a day (not forgetting the recovery days), then you can see six-pack abs within 2 weeks. But you cannot stop at the achieved result; the matter will have to be completed in order for the result to be consolidated.
Ab crunch exercises for girls
Lie on your back, bend your knees slightly apart so that your feet remain pressed to the floor. Place your palms on the back of your head, but if your level of training is low, they can be placed along your torso. Raising your shoulders and torso, try to reach your right shoulder to your left knee. Hold for a few seconds, return to the starting position, then repeat on the other side.
Effective exercises
How can you independently achieve good results from training? To do this, you need to consider exercises for each muscle category, choose the most convenient and effective for yourself. You will also need to be patient and persistently pursue your goal. After all, girls with six-pack abs look beautiful and impressive. With a renewed figure, you won’t be ashamed to wear swimsuits at sea or short tops in the summer.
We pump the rectus abdominis muscle
It passes through the surface layer. It is precisely this that determines whether the resulting cubes will be visible. The main condition is a low percentage of fat. It cannot be divided into lower or upper abs - this division is used for simplicity of expression.
It consists of 6-8 cubes, their number is determined at the genetic level , it is simply impossible to increase/decrease their number.
- Classic crunches. Lie on the floor, bend your knees, hands behind your head. Start raising your upper body thirty centimeters, fix the position for a couple of seconds. And so two approaches of fifteen exercises. If it comes easily to you, then use an additional ball.
- Deflections. Lie on your stomach, legs extended, hands clasped behind your back. Begin to lift your upper body, trying to lift it higher off the floor. Fix the position, take five exhalations. Two approaches of ten times are enough.
- Leg lift. This power method pumps up the abs; to do this, lie on your back with your legs extended and straight. Start lifting them up. And so ten times.
- Lifting the pelvis. Lie on your back, bend your knees, lift your pelvis with your abdominal muscles, and straighten your legs above your head.
- Harmonic. Sit down, straighten your legs, begin to raise them as high as possible, then pull them towards your chest.
- Steps on weight. Lie down, stretch your legs and begin to take “steps” with them.
- Many people know about “Scissors”: lie on your back and start raising your legs, they should be straight. Perform swinging movements with them.
It is worth noting that there is no difference in exercises for the lower and upper abs - this has been proven through research. But there are certain exercises that have a greater effect on the lower or upper abdomen.
We pump up the oblique abdominal muscles
The main thing for girls is not to overdo it with the exercises listed below. Also, you should not perform them with weights. You shouldn’t assume that if you do bends and twists as often as possible, your sides will quickly go away and cubes will form on your tummy. This only makes the waist wider.
Leg raise abdominal exercises for girls
To pump up abs, it is useful to raise your hips. Lie on the floor on your back, palms behind your head or extend your arms forward. Raise your legs at an angle of approximately 45 degrees. The movements should be smooth, linger in the upper position for a while, then slowly lower your legs to the floor.
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Exercise machines for pumping up the abs at home
For training at home, the following types of exercise equipment are used, sold in sports stores:
- Bench (adjustable or simple at a set angle of inclination). Both experienced athletes and beginners can use it.
- ABS Swing. This is a device with a swivel seat and handles located on 2 sides for ease of use. Develops the upper and lower abs.
- “Captain's chair” is a unit with a vertical back and soft armrests for ease of use.
- Video clip. The athlete grabs the roller from both sides (there are handles on the sides) and rolls forward, stretching the body well, and then returns to the original position.
- The horizontal bar is a multifunctional projectile. It is used both for the development of abdominal muscles and for the entire upper body.
- Gymnastic ball or fitball. This product allows you to move and bend in different directions while being under tension by maintaining balance. Also, using an inflatable ball improves your posture.
By choosing good exercises and following the principles of a healthy diet, you can achieve your goal - to pump up your six-pack. The task is not easy, but if you have willpower, it is achievable. It’s enough to study the material on how to pump up your abs at home.
Author: Antonov Vyacheslav
Article design: Svetlana Ovsyanikova
Abdominal exercises: abdominal stretching for girls
Lie on your stomach, stretch your legs and rest your elbows. Slowly raise your legs one at a time at the slowest pace possible, try to feel the load in your muscles. Repeat 3 sets, 10-15 reps each.
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Lower abs exercises for girls
Sit on a chair, squeeze a stool of acceptable weight with your feet and lift it off the floor. Hold the stool for 7-10 minutes. This is very difficult, but the result will please you. It is recommended to do 2-3 times.
Remember that the “cubes” are demanding in terms of changes in the number of repetitions, breaks between sets and weights. Try to record the results of your achievements, keep a training log.
In addition, do not forget about safety - careless execution of exercises on the abdominal muscles often leads to back problems. Stop training if you notice any signs of pain. Try to complete your abdominal workout with back exercises.
7+ simple ab exercises
Trainers consider the plank, breathing “vacuum”, bicycle, twisting of various types, leg lifts and exercises on a fitball to be the most effective “home exercises”. We figure out what, how and in what quantities to do.
Don't neglect warming up and stretching exercises
Any activity begins with a warm-up - effectively warmed muscles work better. You need to train a couple of hours after eating and no later than three hours before bedtime. If you are overweight, you should not immediately look for a set of non-existent exercises that will tell you how to get six-pack abdominal muscles in 2 weeks. If only because it is impossible. And even if it is possible, due to the large fat layer, you simply will not be able to see the results of your work. Start with general weight loss and diet exercises and include abdominal work in your workouts.
"Vacuum"
Vacuum
This exercise came to fitness from yoga and bodybuilding. In the latter, it is used to give the body aesthetic relief. The vacuum will be especially useful for girls with sagging muscles due to lack of training - the volume will become smaller and the tone will increase.
How to do: lying down, sitting, standing, in any comfortable position. Inhale slowly and draw your stomach in as much as possible. Take another breath, while drawing in your stomach more. Hold your breath as long as you can. Return to the starting position. Do it as often as possible, and you yourself will notice how quickly the problem area gets stronger and tightened. The advantage of a vacuum is its accessibility - you can train both at home and at work.
Plank
Plank
In the framework of this article, we repeat that it works not only with the abdominal muscles, but also with other groups, allowing you to harmoniously pump the entire body. Start with three sets of thirty seconds and gradually increase the time.
How to do it: to perform the basic version, lower yourself onto your stomach, then rise onto your elbows and toes, without bending in the lower back. To make it more challenging, raise your arm or leg. As you feel more confident, start practicing side planks.
Side plank
Tip: Perform each exercise in three to four circles 12-15 times.
Crunches
Twisting
This classic exercise can be found in all abdominal workouts.
How to do it: lie on the floor, place your hands behind your head. Bend your legs halfway at the knees. Tighten your abdominal muscles, lift yourself up and twist your body. Only the stomach should work, but not the arms, shoulders and neck.
Leg raises
Leg raises
Great for working the lower abs. Those same two difficult cubes.
How to do it: lie on the floor, stretch your arms along your body. Raise your legs up, lower them slowly without dropping. Do not place them completely on the floor during the entire set, leaving just a couple of centimeters of free space.
Legs+body
Legs + body
How to do it: lie on the floor, stretch out in a straight line. As you exhale, lift your legs and upper torso, trying to reach your toes with your hands. Keep your arms straight.
Pelvic lifts
Pelvic lifts
This exercise will help strengthen the middle and lower abs and give the girl the desired six-pack quite quickly.
How to do it: lie down on the floor again, stretch your arms along your body, raise your legs. We tense our abdominal muscles, raise our pelvis a little, and don’t help ourselves with our arms and legs. We return to the starting position.
Frog
Frog
How to do it: sit on the floor, place your hands behind your body and lean on them. Straight legs extended forward. The body is tilted back. At the same time, we tighten the core muscles and straighten the body, as shown in the photo above.
Heel touch
Heel Touch
This technique helps to properly work the oblique and rectus abdominal muscles.
How to do it: lie on the floor, raise your body slightly, legs bent at the knees, arms along your body. We take turns touching the heel of the right foot with our right hand and vice versa. It is important not to pull your hands to your feet, but to move exclusively with your body.
Great workout for getting abs on a girl in 30 days
Maintain and tone your core with these great ab workouts in 30 days. Do the exercises 3 times a week for the next month. You can do them on Monday, Wednesday and Friday. Remember that six-pack abs require changes in repetitions, rest periods, exercises, and weights used.
You should do:
- Raise your legs for 20 seconds, 10 seconds rest;
- Scissors 20 seconds, 10 seconds rest;
- Leg swings 20 seconds, 10 seconds rest;
- Plank 20 seconds, 10 seconds rest;
- Reverse crunches 20 seconds, 10 seconds rest;
- Mason twist 20 seconds, 10 seconds rest.
- Do 4 rounds of exercises.
Important: Take 10 seconds of rest between exercises.
Table of special exercises for quickly pumping up abs
The table shows the number of repetitions of each of the four exercises described below.
| Morning | Evening | |
| Monday | 10 reps | 10 reps |
| Tuesday | 20 reps | 20 reps |
| Wednesday | 30 reps | 30 reps |
| Thursday | 40 reps | 40 reps |
| Friday | 50 reps | 50 reps |
| Saturday | 60 reps | 60 reps |
| Sunday | 70 reps | 70 reps |
Exercise for upper abs
Four exercises will help you get six-pack abs in a week:
