Pump up your abs in a week: exercise options, nutritional features at home

Next, repeat the given training program for pumping up your abs in a week. Morning exercises will help you strengthen the transverse muscle, which holds the abdomen in a retracted position. It is not possible to pump up your lower abs in a week. This is a very problematic area of the abdomen, again the only solution is a vacuum in the abdomen and training the transverse muscle. The workout turned out to be comprehensive and included all the main muscle fibers. I don’t see any point in training the oblique muscles separately in such a short period of time. It’s better to give your muscles a rest, so you can exercise very often. Perform each exercise almost all the way, there must be a burning sensation in the muscles, this is an indicator of the effectiveness of the approach. The burning sensation appears depending on the speed of the exercise and the number of repetitions. If you feel a burning sensation, which in itself is already good, then do not stop the exercise, but perform at least 2-3 more repetitions after it.

Rules to pump up your abs in a week

You can pump up your abs in a week only if you are in good physical shape in the original version and follow certain recommendations. But even if you are overweight and have a large layer of fat, the general rules will help you lose weight and get six-packs on your stomach.

Nutrition correction

Even with regular intensive training aimed at the abs, results cannot be achieved if the diet remains unchanged. You will have to exclude sweets, flour, and fatty foods from the menu, eat often and in small portions - banal tips that are really effective in the fight for a beautiful figure.

You should not allow the feeling of hunger to be present, because this makes your metabolism slow and interferes with active weight loss.

Regular cardio training

You can achieve pronounced abs only with a layer of belly fat of no more than 1 cm. Therefore, to burn existing deposits, you will need to include cardio exercises in your workouts. It is also useful to pump up your abs, because during the exercise the muscles of both the upper/lower limbs and the back will be involved.

It is impossible to get rid of fat in the abdominal area locally, so to achieve the goal, it is enough to do cardio training 2-4 times a week, each of which lasts a maximum of 60 minutes.

Endless repetitions of exercises are not necessary

Instructors warn that you can repeat abdominal exercises 20 times as much as possible when they are performed correctly, with full dedication. Then you can continue them, but in this case completely different muscles begin to work and there will be no benefit specifically for achieving the goal.

Beginners should generally start with 5-10 repetitions, but 2 sets with an interval of 5 minutes. At least 2 days should pass between workouts (sets of several exercises) for the abs.

We recommend reading about how to get abs on your stomach. From the article you will learn about the best exercises for women and men at home, the benefits of cardio training, and diet to achieve the desired result. Find out more about effective exercises for a thin waist here.

The abs swing with the back

If the spine has muscles on both sides that are different in elasticity and strength, then this is fraught with the appearance of problems in the entire musculoskeletal system. Therefore, it is imperative to include exercises in your “abs” training that allow you to work the scapula locks, strong back muscles and transverse abdomen.

The main recommendation of sports instructors and doctors is given to women/girls: abdominal prominence is rather a male story, and therefore it is important not to overdo it. The best option is the visibility of two cubes in the upper abdomen. Further intense training can lead to an imbalance in the fat balance in the body, hormonal problems and disruptions in the reproductive system.

Abdominal muscles

Stage one: fighting belly fat

So that pumping up the press is not pointless, it is necessary to prepare a springboard for the cubes. Pumping up your abs in 3 weeks is possible, but to do this you must first get rid of belly fat. It’s just that our body is designed in such a way that it is impossible to remove belly fat, but you can only reduce the overall percentage of fat in the body. And this can be achieved not only with the help of diets (if you use only them, the fat will soon return again), but by completely adjusting your diet.

How to Increase Your Performance to Get Perfect Abs in a Week

You can get perfect abs in a week if you strictly follow the following recommendations:

The optimal time for training is in the morning, 30-40 minutes before the first meal.
The room in which classes are held should be as ventilated as possible.
It is worth combining exercises for pumping up the abs with other physical activities so that the muscles of the whole body are worked out.
Speed performance is not recommended; the pace should be comfortable and calm.
At the most difficult point of performing each exercise, you need to linger for 3-5 seconds, which will give maximum stretching and load.
You can increase the effectiveness of the “event” by increasing the load - using loads such as dumbbells, “pancakes” from a barbell.

A warm-up must be done before every workout. This could be dancing, running, jumping or just brisk walking.
Long workouts do not make sense; it is better to do 30 minutes, but with full dedication.
On training days, you need to increase the amount of water you drink by one and a half to two times.

The best exercises for six packs

How many abs does a person have? Typically models have 8 of them, but it is theoretically possible to pump up 10. This is very difficult, and many additional factors will influence this.

Exercises to pump up 10 abs:

Crunches with legs raised.
Body lift 90°.
Straight crunches.
Scissors.
Reverse crunches.
Penknife.

Tips to get a six-pack in a week

You can speed up the process of losing weight and quickly build up your six-pack in a week by drying. It involves a drastic reduction in the amount of carbohydrates and fats in the diet and an increase in protein foods (animal, plant origin). Training during this period should be intense and gentle at the same time, that is, you need to take breaks between approaches of 5-10 seconds, and the total training time should not exceed 45 minutes.

Physical exercise

The principle of physical activity when drying:

a complex of cardio exercises is performed, which helps to warm up the muscle tissue as much as possible;
the next complex is strength exercises;
Cardio exercises again.

During the class, you can perform lower limb raises, crunches, body bends with dumbbells in your hands, interval running on a treadmill or riding an exercise bike.

It’s difficult for beginners to withstand such a pace and load, so you can start with a “lighter” option:

10 minutes – walking in place, first at a calm pace, then at an accelerated pace and with knees raised;
10 minutes – hula hoop exercise;
5 minutes – any exercise to pump up the abdominal muscles;
10 minutes – jump rope (regular jumps or with arms crossed).

Then you need to return to the abdominal exercise and finish the complex with exercises with a jump rope. During a change of activity, you can take a break for 1 minute, during which breathing is restored and muscles relax.

Special cocktail

You can reduce the amount of fat in the abdominal area and speed up the process of forming six-pack abs with a special fat-burning cocktail, which includes:

1 fresh medium sized cucumber;
3 stalks of fresh celery;
1 lemon with peel;
250 ml of clean water;
0.5 teaspoon of ginger powder;
0.5 cups (about 100 g) pineapple (fresh or powdered);
¼ part of a green apple with peel.

All components are mixed in a blender, the drink should be consumed within 15 minutes after preparation. It is advisable to do this in the morning on an empty stomach. If a person has problems with the functioning of the digestive system, then the cocktail may be contraindicated - consultation with a doctor is required.

Nutrition

You can normalize your diet only according to certain rules.

Calorie calculation

To prevent fat from accumulating in the body, you need to spend as many calories as you take in. Therefore, for fat to go away, you just need to burn more calories than you absorb.

Proper nutrition for the abs should be like this:

Divide your daily diet into five or six meals. But taking into account the fact that the portions will have to be made smaller. The main thing is to avoid long breaks between meals.
Stop consuming high-calorie foods. Eliminate fried, flour and sweets from your diet.
Avoid alcohol, it inhibits fat burning and increases appetite.
And most importantly, watch your calories. Calculating calories is not such a difficult process, especially since the latest technology allows you to do it online.

Preference for proteins

Having gotten rid of fat, it is necessary to supply the body with building material for muscles. And this is nothing more than protein. Therefore, priority in food should be given to protein products. 30% of the total diet should be protein foods.

And the most protein is found in foods such as:

dietary meat (poultry, rabbit, beef);
fish;
legumes;
eggs;
cottage cheese;
dairy products.

Vegetables and fruits

Eat vegetables and fruits. They are an ideal substitute for junk food and will saturate the body when it demands food. And they will not only protect you from fat, but also add essential vitamins to your body. Some vegetables are a real storehouse of protein. In addition, they will improve your metabolism, which will become your main assistant in pumping up your abs.

Drinking regime

There are many videos on how to quickly pump up six-pack abs in 3 weeks at home. But nowhere is it said about the influence of water on this process. Consuming plenty of water is one of the main rules for losing weight. And, of course, this rule is perfect for pumping up the abs. You need to drink 2-3 liters of water per day. Naturally, not in one sitting. You need to distribute this process throughout the day.

Doctors recommend drinking two glasses of water before meals; this will help you eat less. It is also useful to drink water immediately after waking up; this ritual will “start” the body and intestines for the whole day. And, of course, drinking the last glass of water before bed, firstly, it will curb your appetite, and, secondly, it will not add calories in any way.

Sample menu

Here is an example of a menu that can become the basis for creating an individual diet “for yourself.”

With this menu, pumping up your abs will not be in vain:

Breakfast - an omelet of 2-3 egg whites and one yolk, a piece of toasted bread, freshly squeezed juice.
Lunch – 150-200 g of meat (preferably cooked in the oven), 200-300 g of vegetable salad, juice and fish oil.
Lunch – 100-150 g of porridge (any), 200-300 g of vegetable salad, fruit.
Afternoon snack – boiled or baked meat – 200 g, vegetable salad, juice.
Dinner – 200 g of cottage cheese, some fruit (except bananas and grapes) or green vegetables, tea without sugar.

By following these simple rules, you can take a huge step towards sculpted cubes.

How to quickly pump up abs in a week for girls

To quickly pump up abs for girls in a week, experts advise:

carry out training 2-3 hours after the last meal;
do not exercise 2 hours before a night's rest;
training should be daily at the initial stage, then (as endurance increases) once every 2-3 days.

It will be very difficult for girls, because it is on the stomach that fat is deposited as much as possible - this is how the body prepares for a possible pregnancy. To achieve the desired result you need to perform 3 exercises:

get into a push-up position and alternately pull your legs to your chest, bending them at the knee joints (20 times);
lie on your right side, bring your feet together, lean on your left elbow and raise your left leg up, holding for 10-15 seconds, repeat for the other side (8 times);
stand in a “plank” position, lift your left arm/right leg alternately from the floor and vice versa (20 times).

Watch this video about how to pump up a girl’s abs in 2 weeks:

How to eat?

After your workout, fuel yourself with protein or carbohydrates. The protein team consists of: boiled chicken, eggs, cottage cheese; carbohydrates - porridge. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 sources of protein and 2/3 sources of carbohydrates and vegetable fats. Eat small meals 5-6 times a day. Don't forget to drink 1.5 liters of water a day - it's good for your body and skin.

Let's remember! 1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating. 2. Conscientious sports work 3 times in 7 days will be enough. 3. Eat right. Remember that you need to eat before training: approximately 1.5-2 hours. 4. Follow the conditions, and elastic abs will appear in 1-2 months.

How to make abs in a week for a guy

A guy can get abs in a week with the following exercises:

Squats 20 times for 3 sets with a break of 20-30 seconds. Squat down with your feet shoulder-width apart and your hands behind your head.
Straight crunches 25 times, 3 sets with a break of 20 seconds. Performed with hands behind the head (“locked”).
Raising straight lower limbs (starting position - lying on the floor) 25 times for each approach (maximum 3). There is no need to take a break between them. The highest point during lifting is when a right angle is formed between the lower limbs and the body.
Oblique twists (when lifting the body, the left elbow reaches towards the right knee and vice versa) 25 times in 3 sets.
Classic plank for 60 seconds for each approach, for a total of 3 minutes.

Men must additionally perform a set of strength exercises; even regular squats with a barbell, lunges with dumbbells in hands, body bends or leg raises with weights will help.

Abdominal ab training program for a week at home (table)

Day of the week	Exercises	Approaches	Replays	Inventory
Mon	Exercises for the abs and back
	Warm-up	20 minutes
	Letter V	3	10	Rug
	Back arch	2-3	10	Rug
	Exercises for the abs and buttocks
	Lying leg raise	3	10-15	Rug
	Lunges with weights in hands	3-4	8-12	Dumbbells 1.5-3 kg. (bottles 1.5-3 l.)
W	Rest
Wed	Exercises for the abs and arms
	Warm-up	20 minutes
	Bike	3-4	10-15	Rug
	Bench push-ups	3	12-15	Chair, bench
	Bent over arm extension	3	20-25	Dumbbells 3 kg. (3l bottles)
	Exercises for the abs and chest
	Harmonic	2	10-15	Rug
	Bringing hands together	3	10-15	Fitball (bench), dumbbells (bottles)
Thu	Rest
Fri	Exercises for the abs and legs
	Warm-up	20 minutes
	Lifting the upper part of the body	3-4	10-15	Rug
	Exercise with the ball (tapering)	3-4	15-20	Mat, ball
	Scissors	2-3	25-30	Rug
	Lifting on your toes	100*2	Dumbbells (bottles)
Sat	Rest
Sun	Rest

Exercises to pump up the abs in a week

Abdominal pumping in a week can be done using exercises from a yoga course. It is important to keep your back straight while performing them and ensure that your abdominal muscles are in constant tension.

You can use the complex as morning exercises:

Half squats complicated . First, your feet are placed shoulder-width apart, your arms (straight) are raised up and a slow squat begins, imitating the movements of sitting on a low chair. Once the lowest point is reached and your thighs are parallel to the floor, you need to stay in this position for 30 seconds.
"Warrior" . Perform a lunge, raise your arms up, slightly lower your tailbone down (as if to stretch the spine). Achieve maximum tension in the muscles and stay in this position for 45 seconds. Repeat on each leg 3 times.

"Tiger" . Get on all fours, place your palms under your shoulders. Take a deep breath + tense your abdominal muscles – lift one leg and head up (look at the ceiling), hold for 10 seconds. Exhale deeply, without relaxing the muscles - pull the same leg to the chest with the head lowered as far as possible, fixing for 10 seconds. Repeat for each leg 3 times.

Yoga will not solve the problem on its own; you must include standard physical activity and diet.

Watch this video about a set of yoga exercises to strengthen your abdominal muscles:

Anatomy: structure of the press

Many people are interested in how to pump up their abs quickly and efficiently. In order to properly work out the abs, you need to know the anatomical structure of the muscles.

The abdominal press consists of four muscle groups:

The rectus muscle is responsible for the treasured cubes.
The oblique muscles of the abdomen are located on the sides of the torso and are responsible for the formation of a beautiful waist. That is why women pay special attention to them.
Internal oblique muscle - performs the same functions.
The transverse muscle is the internal support of the abs. It is this muscle that is responsible for the strength of the press and its endurance.

How to pump up your lower abs in a week

You can pump up your lower abs in a week with a set of exercises, the basis of which are leg lifts:

Reverse crunches . Lie on the floor, extend your arms along your body, raise your legs above the floor so that your shins are parallel to the floor, your knees are bent. You need to lift your pelvis up without changing the position of your lower limbs and body, but you can pull your knees up to your chin. Do 3 sets of 20 repetitions.

"Float" . Without changing the starting position, raise your legs up and slightly bend your knee joints. You need to raise your pelvis above the floor, imitating the movements of a float that floats in the water. Repeat 20 times for each of 3 approaches.

"Scissors" . A classic exercise, performed 35-50 times, you need to do at least 3 approaches. Leg movements are done at a fast pace.

It is imperative to do a warm-up, which will allow the muscles to warm up and prevent injuries.

Set of exercises

Many people dream of getting beautiful abs with cubes, like the guys in the photo in our article. This is possible if you do not neglect training and follow all the rules.

Abdominal training should last about 40 minutes; the abdominal muscles recover faster than other muscles, so you can take a short break between approaches. And at the beginning of each workout, it is necessary to do a good warm-up (10-15 minutes) - to warm up the whole body, since all muscle groups are indirectly involved in abdominal exercises.

The complex consists of:

Reverse crunches – 3x12 (hereinafter 3 sets of 12 repetitions).
Scissors – 3x25.
Climber – 3x35.
Penknife – 3x8.
Side tilts – 3x30.
Plank – 2-5 minutes.

Abdominal exercises for a week with pumping up the lateral muscles

A set of abdominal exercises in a week , in which the lateral abdominal muscles are especially actively involved:

From a lying position on the floor on your back, you need to raise your straight legs up and lower them. The arms are located along the body, the body and pelvis remain motionless; during the return movement, you cannot put your feet on the floor - without reaching a few centimeters, the rise occurs again. Repeat at least 15 times.
Stand up straight, take 0.5-1 kg dumbbells in your hands, place your feet shoulder-width apart. Perform side bends slowly, in each direction at least 60 times.
Lie on the floor, bend your legs at the knee joints and rest your feet on the floor, put your hands behind your head. Raise your body up and fixate at the highest possible point for 5 seconds. Repeat 15 times.

Strengthening the transverse muscle

Lie with your back on the floor and place your arms at your sides near your head.

Lower your legs alternating backwards and then forwards. We lower them as low as possible behind the head.

Possibly make it more complicated. We hold the ball in our feet. We do the same execution. The result will be a double effect.

While maintaining the pose, we make circular movements with our legs in different directions. The distance between the legs is large, we hold the neck with our hands, raise the area of the shoulders and shoulder blades.

You can make it more difficult by performing circular movements with your legs closed.

In the same starting position, the legs will perform scissor swings at an angle of 60 degrees from the floor. Turn your toes to the side and your heels inward.

Is it really possible to pump up abs in a week?

You can pump up your abs in a week only if you have excellent physical fitness in the original version and you only need to “draw” the cubes. If a person is overweight, then he will be able to achieve what he wants no earlier than after 1 month of regular training. And this is the minimum period, because many people need 3 months or six months.

We recommend reading about how to pump up your whole body. From the article you will learn what happens to the muscles during and after pumping, whether it is possible to pump up the body at home, and how to do it competently and effectively. And here is more information about how to do strength exercises at home.

Six-pack presses are a reality if you follow the recommendations of experts and strictly follow the rules of training. Even at home, it is possible to achieve your goal, even if it takes more than a week.

The best complex for girls

Thanks to glossy magazines and television, most modern girls are simply obsessed with a flat stomach. But not everyone can afford it. Some due to natural laziness, and others due to simple ignorance of how to do this. But a flat stomach is, first of all, a lot of work, both physical and psychological.

So how can a girl quickly lose her belly and pump up sculpted abs in a month? Firstly, you need to adhere to a balanced diet, and secondly, perform a set of exercises. For example, like this:

Twisting.
Leg lift.
Simultaneous lifting of the legs and body.
Lifting the pelvis.
Frog.
Heel touching while lying on the floor.
Plank.

How long it takes to pump up a girl’s abs depends on the individual characteristics of the body.

Useful video

Watch this video about the most effective abdominal exercises at home:

Aerobic training

Strength training and regular abdominal exercises will help you build muscle, diet will help you burn fat, but there is a universal way to pump up your stomach. This method is aerobic training. They involve several muscle groups at the same time and under the same load, and also use a lot of oxygen. They are also called cardio training.

These include:

Running is the most accessible type of aerobic exercise. Running 20 minutes a day or 40 minutes three times a week is enough to move towards your goal.
Walking - moving over long distances is also quite suitable for primary purposes if for some reason you cannot run.
Cycling allows you to increase the load compared to walking and diversify the exercises compared to running.
Sports games - suitable for those who are completely bored with running, walking or cycling.

Is it possible to pump up the press during pregnancy, after childbirth, or with a hernia?

Tight abdominal muscles will reduce the load on the back and lower back, which will allow the expectant mother to not experience severe pain during pregnancy, and this will also make childbirth easier.

It should be remembered that doctors do not recommend serious physical activity while carrying a baby, especially in the first trimester.

For pregnant women who want to monitor their figure, there are special exercises that can be performed without fear for the baby. However, experts point out that it is necessary to monitor your well-being and immediately stop exercising if pain or discomfort appears.

During pregnancy, it is prohibited to perform any abdominal exercises that are performed in a lying position.

After giving birth, doctors do not advise trying to pump up your abs right away, in pursuit of a flat tummy within a week. It is not uncommon for women to experience discrepancies in the abdominal muscles during pregnancy – diastasis.

You can identify it yourself; to do this you need to:

Lie on your back with both knees bent.
Raise your upper body as if doing a crunch exercise, but without twisting.
In this position, you need to feel the area in the center of the abdomen above and below the navel. If muscle discrepancy is detected, then it is necessary to postpone abdominal training and consult a doctor.

It is prohibited to perform exercises with diastasis due to the fact that the muscles can move apart more. If no abnormalities in muscle tissue are found and there are no other instructions from the doctor, then playing sports is not prohibited.

Intervertebral hernia occurs as a result of excessive or, conversely, insufficient physical activity on the lower back, so with this disease it is necessary to approach exercises with caution.

If you want to pump up your abs, you should remember that doctors prohibit making sudden movements or twisting during a hernia. It is not allowed to perform exercises such as “twisting”, “hundred” and the like. Classes are conducted in a gentle manner.

Before you pump up your abs in a week, you need to start eating right and follow a pre-designed training plan. Classes should be systematic and alternate in intensity, and then the desired abs of steel will not keep you waiting long.