What will happen to your body if you pump your abs every day?

Do you need to work out your abs every day to achieve six-pack abs?

Many people play sports and most of them want to get pumped up. Of those who want to improve their physical fitness, namely to pump up muscles, not everyone wants to develop their entire body and its muscles.

Coming to the gym, many people purposefully go to train some particular part of the body, for example, 45 cm biceps, less often the back, and even less often the legs. But the leaders in this marathon are always the cubes. And when you hear the question: is it possible to pump up the press every day, then there is no doubt. This person is interested in pumping up his abdominal muscles and nothing more. I personally and most people who engage in bodybuilding at the amateur and professional level believe that you should always train in a complex manner.

Although I am not a supporter of local pumping and I think this is not the right approach. Nevertheless, in this article I will try to answer the question of whether it is possible to pump up the press every day. Is it worth doing this at all, are there any alternatives and prospects for this approach. And how often should you pump up your abs? I’ll also try to answer this question.

Most programs found online consist of a set of targeted exercises: lying on the floor sit-ups, leg raises, variations of these exercises to the side, and so on. And it is advised to pump up your abs in them every day. That is, using these methods you need to bomb your abdominal muscles with a whole set of essentially local exercises. But is it really possible to pump up your abs every day?

Most of them are designed to pump up abs at home. People with an analytical mind will immediately ask the question, why at home? You can answer that in the gym you can pump up your abs every day with a different set of exercises. Such as: working on a wall bars, lifting the body on a Roman chair instead of the floor. Although I see the main difference is that it is possible, or rather necessary, to pump up your abs at home and in the gym, not with different exercises or equipment, but with different approaches to methodology in general. But again, let's not go deeper into this issue. After all, this is a topic for a separate article. At the same time, we must deal with another issue.

How to quickly pump up abdominal muscles for men: effective exercises

Abdominal exercises designed for men allow you to gain a toned figure in a short time.
However, first you need to take care of how to remove your belly, and only then pump up your sculpted abs. The fat layer interferes with this process. Losing extra pounds is possible by adjusting your diet and doing cardio exercises.

Along with weight correction, you need to start practicing the best training for the abdominal muscles, allowing you to achieve visible results.

How often should you pump your abs?

Practice clearly tells us that not very often. The fact is that if you pump up your abs every day, you won’t get any additional effect. These exercises will not help you lose weight or improve your appearance or reduce your waist size. There are two main methods of performing exercises, namely, for mass and for endurance. In practice, that is, in life, such a property of the abdominal muscles as endurance can often be useful.

Endurance training involves performing a small number of approaches, often just one for the maximum number of repetitions. Some uniques are capable of performing several thousand repetitions, but this is rare. They say that Kostya Tszyu, when he competed in the ring, could pump up his abs for 40 minutes without stopping.

The second type of workout is designed to increase abdominal muscle mass. It would be appropriate to call such a workout “pumping up the abs”; it can form six-pack abdominal muscles. Exercises in this type of training are performed in 4-6 sets of 12-15 repetitions. You can sometimes perform up to 20 repetitions, but no more. This type requires performing the complex every other day. That is, you do not need to pump up your abs every day, but with a break of 48 hours, which should be enough to restore the abdominal muscles.

Some guys claim that 24 hours is enough for abdominal muscles to recover. They say you can pump up your abs every day. They say they don’t hurt, which means everything is fine and you can start training again. But muscle pain does not mean that they are growing, and its absence does not mean that the muscles have recovered. If some muscles take up to 72 hours, what makes abs unique?

Let's now summarize.

How to pump up your abs to lose belly fat - training regimen and program

Every year, with the approach of the beach season, many begin to resort to a variety of ways to quickly lose weight and transform caterpillar folds in the form of fat on the sides and a round tummy eaten over the winter into a beautiful relief. Girls and guys focus their efforts on their abs, but they don’t always do it correctly, because they simply don’t know how much they need to pump their abs to get rid of their belly fat. Let's figure out how, when, and how many abdominal exercises you need to do to form a flat, elastic stomach and a slender, wasp-shaped waist.

How to pump up your lower abs Video

Perfectly toned abs not in the gym, but at home!

How to pump up your lower abs at home? – A very pressing question, both for many men and for the gentler half of humanity. A toned, slender, athletic belly will be the pride of any girl, especially during the beach season.

How to pump up a girl's lower abs? Firstly, in addition to training, this can be cardio or strength exercises, you need to monitor a balanced diet. Secondly, pumping up your abs is regular and continuous work; don’t think that after two sessions you will see pumped-up figures in the mirror.

Why do girls need to pump up their lower abs?

In addition to aesthetic beauty, inflated lower abs will give longevity and health. Strong abs will make childbirth easier, relieve many gynecological problems and speed up the postpartum recovery period.

It is extremely important that the child in the mother’s womb is surrounded not by fat deposits, but by strong, elastic muscles

And, of course, a beautiful, inflated belly will give you joy and you will want to admire it every day. This is a great excuse for a perfect selfie!

How to eat to pump up your lower abs?

• Eat small, frequent meals, about 6 times a day;
• Be sure to have breakfast, it can be porridge, fruit salads or egg dishes. The healthiest breakfasts, according to nutritionists;
• Stick to your daily caloric intake;
• Replenish the daily water balance in the body every day;
• The food eaten should be a third source of protein, two thirds carbohydrates. Fats are predominantly vegetable.

Is it possible to pump up abs in a month?

This is not an easy task, but it is achievable. You can pump up your abs in a month if you regularly train the oblique, rectus, transverse, lower and upper abdominal muscles. At the same time, it is important to follow a strict diet and provide your body with cardio exercise at least 2-3 times a week (running, jumping rope, swimming, aerobics are suitable for this). Since it’s possible to pump up your abs without exercise equipment, equipment or weights (weights, dumbbells, expanders), classes can be done at home. Basic rules to achieve quick results:

• It’s better to pump your abs in the morning (on an empty stomach) – at this time fat will be burned faster;
• You can pump up your abdominal muscles only with regular training;
• to get rid of extra centimeters in the waist, it is important to combine exercise with a diet, running or another type of cardio;
• While doing the exercises, watch your own breathing: perform twisting as you exhale and take the starting position as you inhale;
• Before pumping up your abs, be sure to warm up by doing a short warm-up, which will promote a rush of blood to the muscles being trained and make the subsequent session more effective;
• You should periodically change the set of exercises to work your abdominal muscles as effectively as possible;
• Perform the exercises smoothly, without jerking, at a leisurely pace to avoid injury.

Only a thin person can easily pump up their abs in a month, since sculpted abs on a slender body will be noticeable after 3-4 weeks of regular training. In obese people, a layer of belly fat will make it difficult to visually distinguish the abdominal muscles, so it is extremely important to take care of weight loss along with training to strengthen them. This will be facilitated by a low-carbohydrate diet, water regime, and jogging in clean air.

A set of effective loads with dumbbells, barbells and without equipment

It’s worth checking out what the most effective loads will allow you to pump up your abdominal muscles faster:

1. Exercise "janitor". It is performed with dumbbells. You need to lie on your back, legs straight and extended upward. Take a dumbbell in one hand and lift it up, and the other is directed to the side and lies on the floor, palm down. If the dumbbell is in your left hand, then you need to point it to the left side, while simultaneously pointing your legs to the right.
2. Lumberjack exercise. You need to stand so that your legs are wider than your shoulders. Grasp the dumbbell with your hands and lift it above your head, turning your whole body. In this case, the heel of one foot is torn off the floor. Lower your arms with the dumbbell, turning your body diagonally down, while simultaneously going into a squat. And then return to the previous position again. Do this 8 times, and then repeat in the other direction.
3. Crunches with bent legs. Lie on the floor, bend your knees and lift them up, lifting your pelvis off the floor. At the same time, your arms lie at your sides and your fingers rest on the floor. Lower your legs. Repeat 8 times.

Many workouts can be performed even at home without sports equipment.

Attention! Before you do your abs, make sure you have good musculoskeletal system and posture. You should consult your doctor.

Exercises for the lower part

The lower abdomen is especially difficult to train. But you need to be patient, especially since there are special exercises for the lower abdominal muscles. The pumping scheme is as follows:

1. Raising legs in a hanging position. Use a horizontal bar. Holding onto the bar, raise your legs together and try to reach your chest with your knees. Do 8-10 times.
2. Raising your legs, supporting yourself with your elbows. You will need a trainer. Elbows are on the bar, and your back is pressed against the pad of the machine. You need to raise your knees so that your thighs touch your stomach. The movement is performed using the press. The back lifts off the exercise pad.
3. Raising legs with emphasis while lying on a bench. You need to lie down on the bench and hold the edges with your hands. Raise your legs. Do 8 times.

The cubes in the lower abdomen appear much later. For those who strive for a goal and practice regularly, results are guaranteed.

Exercises for the upper part

The most effective set of exercises for the upper abdominals is:

1. Twisting. Lie on the floor, legs bent at the knees. And your hands are locked behind your head. Raising your shoulders off the floor, you need to turn your body to the left, return to the starting position, then to the right. When inhaling, go down, when exhaling, go up. And do this 8-10 times.
2. Downward crunches. This is done on a bench in the gym. The inclination is approximately 30-40 degrees, no more, otherwise it will be dangerous. When lifting your body up, you must do this with the help of your abdominal muscles, your neck should not be tense, and your chin should not be lowered. Perform 8 times.
3. Twisting on the simulator. You need to sit on the machine, legs behind the roller, and grab the handles. Exhale, raise your legs and twist your upper back. Abdominal muscles work. As you inhale, return to your previous position. Do 8-10 times.

Some twisting exercises can be done at home, lying on the floor.

Exercises for oblique muscles

These exercises are great for working your obliques. But the press also works:

1. Rotations with a barbell. In a sitting position, hold the barbell behind your back and turn your whole body left and right.
2. Pumping using a side tilt. The barbell is behind your back, while standing you need to bend to the side - left and right. 5-8 times.
3. Tilts. Stand up straight, hold a dumbbell in your lowered hand, and the other on your belt. Bend as best you can towards the hand on your belt. Hold for a few seconds and return to the starting position. Do 8 times.

On the subject: Is it possible to pump up the abs with a small belly?

To achieve the best result, you need to alternate exercises for the upper, lower and oblique abdominal muscles.

Core training

To engage your core muscles, the following exercises are suitable:

1. Step up with a dumbbell. With a dumbbell in your left hand, you need to step onto the jumping cube or step with your left foot. Simultaneously with the step, you need to raise your hand with the dumbbell. Also with the other hand. You need to do this 8 times on each leg.
2. Push ups. You need to pick up dumbbells and assume a plank position. The toes rest on the floor, the arms with dumbbells are extended and perpendicular to the floor, the head must be kept level. Press one hand to the belt, lower it, repeat 8 times. Then from the other hand.

Pumping in 3 weeks will give a visible result. The stomach will become flat.

Advice from professionals

Professionals know from their own example how to pump up in a month. They share their experiences and secrets.

Steve Zim, fitness trainer to Hollywood stars

This specialist believes that the technique of performing abdominal exercises alone is not enough. You also need to master the technique of proper breathing. The abdominal movement and breathing should be synchronous.

Alexey Dmitryaev, bronze medalist of the St. Petersburg Beach Bodybuilding Championship

This specialist advises how to properly pump up your abs to remove belly fat. First, you need to carry out drying wisely, reducing the proportion of carbohydrates in the diet and adding proteins. Only complex carbohydrates can be consumed; simple ones should be completely avoided. Eat carbohydrate foods in the first half of the day, protein foods in the second.

Vladimir Kuznetsov, champion of Ukraine in bodybuilding

This specialist believes that you should not expect quick results, you need to study physiology and understand what happens to the body during training. He also advises recording the results in a training diary and writing out a 30-day training plan for guys. And sports nutrition should become an addition to the diet.

How to pump a guy correctly to quickly remove belly fat

There are three rules for how to pump up a guy’s abdominal muscles to make him flat and sculpted:

• correct loads and exercises;
• change in diet;
• recovery period.

A special set of exercises on how to pump up your abs to remove your stomach and sides will help you quickly get in shape. It should be performed 2-3 times a week.

A toned stomach and athletic figure make a man stand out from the crowd and make him more attractive in the eyes of the opposite sex. And among men, such an athlete commands respect. That's why it's important to get abs for a guy.

You can know how to pump up your abs correctly, but without regulated nutrition you will not achieve success.

Important! In 70% of cases, a man’s belly grows due to eating errors. Plus a sedentary lifestyle and bad habits. Calories should be received less than their daily consumption. You also need to make sure that the food is varied. You need to eat on a schedule 6 times a day and in small portions. Before each meal half an hour, a glass of water.