At all times, representatives of the fair sex want to look attractive. The standards of female beauty are changing, but this desire always remains.
Today, a beautiful toned body, elastic buttocks, slender legs, and a flat stomach are in fashion. Today’s article is about how to pump up a girl’s abs at home.
When is the best time to pump up your abs?
When training at home, many recommend doing exercises in the morning on an empty stomach. This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat.
However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.
Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.
Recommendations
Before you start practicing, it is advisable to familiarize yourself with the advice of professionals. This will speed up your training progress.
First, you need to immediately decide on your goal and create a training program. Exercises without a clear plan will not bring quick results. You should always have a diagram, in your head, on your phone or in a notebook, that you can look at and find out what to do next.
You need to eat at least an hour and a half before your abdominal workout. During exercise, the abdominal muscles and internal organs already experience increased pressure from the muscles; if they are still digesting food at this time, they will feel most pleasant.
Workouts aimed at building a thin and beautiful figure will not bring results without a properly designed diet.
Each of us has abs, but they can be hidden behind a layer of fat, which until you remove it will not produce much results. This can be achieved by eliminating excess calories from your diet and doing aerobic exercise.
Make sure that your back, legs and buttocks do not steal the load.
Sometimes, especially when working on a bench, in order to overcome increased resistance, an athlete begins to work in anything but the desired area. The lats, arms, legs, and shoulders are used.
Almost all movements should be performed while exhaling. By filling your lungs with air, you create pressure on the diaphragm, which prevents the internal organs from being easily deformed, which causes them to be compressed and may begin to hurt.
How quickly can you pump up your abs?
As for the timing, on average, it takes at least a month of regular exercise to give the abdominal muscles definition (pump up the abs with “cubes”). It is better to exercise every day, spending half an hour on exercises. Assurances that there are miracle programs that can help you achieve perfect abs at home in a week are simply a myth. The task becomes more complicated if the girl is overweight. A layer of fat on the abdomen more than 1 cm thick will hide the cubes even during the most intense exercise. In this case, strength training is necessarily accompanied by weight loss exercises (running, walking), healthy eating and drying the body.
Leg Raise
An effective exercise for the lower abs for girls. By doing it, you work the area on which the internal organs rest. Often, weakness of the lower muscles causes a bulge to appear under the navel, which, to put it mildly, does not look aesthetically pleasing.
Position yourself so that your arms are supported, begin to lift your legs up.
A lighter version of the exercise is that the knees are bent and brought towards the head. In this case, the movement becomes similar to twisting the body, but in the opposite direction.
When performing this exercise, you must not overload the upper part of the spine and ensure that the movement is performed by contracting the abdominal muscles.
You can add variety to the exercise if you do a static hold after the last approach. This will allow the muscles to fill with blood and work better.
You need to lower to the starting position as slowly as possible.
Abdominal exercises for girls at home: contraindications and warnings
Contraindications to performing abdominal exercises may include various diseases and ailments of the organs located in this area, hernias, recent surgeries, and problems with the spine. I think this is already clear, but I’ll say it once again - pregnancy is also a significant contraindication to performing this kind of exercise. The first month after childbirth is also better to refrain from physical activity.
Ab exercises
The characteristics of the female figure are not predisposed to performing exhausting or forceful movements. The fair sex does not need atrophied abs or steel abdominal muscles.
The main goals that a girl should pursue are:
- Burning extra calories;
- Giving muscle tone;
- Strengthening the cardiovascular system.
This set of the best abdominal exercises for girls allows you to achieve all these goals.
Rules for home training for girls
- You need to exercise no earlier than two hours after eating;
- you can go to bed a few hours after training;
- It is better to do exercises on a hard surface, since a soft one will not give the desired effect and can damage your back;
- It is better to train every other day, so the body will have the opportunity to recover;
- The most suitable training for girls will be a workout where each exercise will be repeated 10-15 times, and the number of approaches will not exceed 4;
- the load should be increased gradually;
- You should warm up before exercising.
For the last point, running, warming up or intensive cleaning of the apartment are perfect. Which will help you combine business with pleasure, warming up, and clean housing.
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Exercises for forming “cubes” for girls
However, many women who are wondering whether it is possible to pump up abs in a month want to get sculpted abs with noticeable six-packs. For this purpose, you can use the following exercises:
Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them towards your chest, tensing your abdominal muscles as much as possible, then return to the starting position.
Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and smoothly lower them.
Do the bicycle exercise.
Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tightening your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.
It is recommended to perform the exercises in three sets of 15-20 times.
Power training
These are exercises to pump up a girl's abs. Some people like six-packs on their stomach, so you need to figure out how to get them.
First, you need to start performing movements that you can repeat without losing technique no more than 20 times. To do this, you can use weights or heavier variations of the execution.
The most popular are classic crunches using a barbell or dumbbell. You can use anything as a projectile, even a water bottle, but it is not convenient to use.
There is also a special machine in the gym that, by applying pressure to the upper and lower parts of the body, allows you to perform movements with increased load.
We pump up the lower abdominal muscles at home
There are a lot of exercises for girls to pump up their lower abdominal muscles at home. Take the method described above for strengthening the abdominal muscles as a basis. But be sure to complement it:
- Lying on your back, place your hands behind your head and bend your knees. Raising your pelvis slightly, try to pull your knees towards your chest. If you can’t perform this action right away, pull it up as much as possible.
- Maintaining the previous position, straighten your legs and lift them slightly off the surface, keeping them parallel to the floor. Now we perform “scissors”, alternately spreading our legs and crossing them together.
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Pump up six-pack abs for a girl at home
List of basic exercises for pumping up the abs
To create several different programs, you can use the following fitness exercises in the gym:
- straight crunches with different leg positions;
- twisting with a rope handle at the lower block;
- lateral thrust of the upper block;
- abdominal crunches in an ab machine;
- lifting straight or half-bent legs upward from a position - lying on your back, resting your hands behind your head;
- straight twists at an angle downwards on a Roman chair;
- leg lifts on a Roman chair in a supine position;
- cross crunches on a Roman chair;
- “book” on the press in the position of sitting on a bench;
- twisting in a position - lying on each side;
- turns to the sides, holding the bar on your back;
- hanging on parallel bars or a Swedish wall with leg lifts;
- scissors: vertical or horizontal in a supine position;
- holding straight legs in a position - lying on your back;
- touching the heels of the feet with the fingers while lying on the back to work the oblique abdominal muscles;
- touching the floor with your hands from a standing position;
- bending to the side with sliding hands.
An ideal workout would be to include two exercises for working the rectus abdomen (getting the upper and lower abs), two exercises for the oblique muscles - external and internal, one for the transverse muscles, two for the core muscles.
We previously wrote about chest exercises for girls and recommended bookmarking this article.
Abdominal muscles
It is important to know: pumping up the oblique (side) abdominal muscles will visually make your waist wider and your figure straighter. Daily pumping of the press for girls will not only become useless, but also harmful, since muscle recovery requires 48 hours.
We also recommend studying this topic:
Effective exercises to reduce your waist and trim your sides
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Abdominal pumping without sports equipment
On how to pump up the abs of a girl without sports equipment, examples are given in Tables 1 and 2. In order for the muscles to recover, you should exercise three times a week, devoting 40-60 minutes of time. Before training, do warm-up exercises or running.
| Exercises | Sets | Replays |
| MONDAY | ||
| Leg raise from IP - lying down | 3 | 15-20 |
| Harmonic | 3 | 15-20 |
| Side twist | 3 | 15-20 |
| WEDNESDAY | ||
| Walking steps | 3 | 15-20 |
| Lifting the legs and pelvis from the IP - lying down | 3 | 15-20 |
| Scissors | 3 | 15-20 |
| FRIDAY | ||
| Deflections | 3 | 15-20 |
| Classic twist | 3 | 15-20 |
| Leg straightening | 3 | 15-20 |
Exercise "Vacuum"
You can pump up your abs to a six-pack with the “vacuum” exercise. It can be turned on in cases where you need to quickly remove a few extra centimeters from your waist. The position for performing the vacuum is chosen: lying on your back, sitting on a bench, standing (on your feet, on your knees and on all fours). How to properly perform a vacuum:
- exhale all the air from your lungs;
- hold your breath and pull your stomach in as far as possible;
- fix the position for 20 seconds and inhale;
- after a pause of 1-2 seconds, repeat the exercise.
Exercise "vacuum" - sitting on a bench
In a week, this exercise will help tighten your stomach and get rid of a certain percentage of internal fat. The waist will become thinner without pumping up the abs, so it can be done daily.
A daily abdominal pumping scheme for girls may include 9 approaches of the “vacuum” exercise, as can be seen in photo 4.
A weekly scheme for pumping up the abs with the “vacuum” exercise.
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We pump up the muscles of the upper abs at home
- Lie on the floor with your knees bent and hip-width apart. Your arms can be behind your head or crossed in front of you. Raise your shoulders and shoulder blades. No need to try and raise your lower back! It should not come off and be pressed tightly.
- Another complex for the upper abs is leg raises. Lying on the floor, straighten your legs. Lift them up until they reach a right angle with the floor. Lower it. To make it more difficult, you can raise your legs not perpendicular to the floor, but at 45° and hold them.
