How to pump up abs for girls at home - the most effective exercises

REBOOT sports studio trainer Dmitry Chesnokov told how to get the coveted 8-pack abs without going to the gym.

To get abs of steel and define the relief, exclude from your diet foods that contain fast carbohydrates and a large amount of calories. Start with fast food, sweets and starchy foods - the hackneyed truth always works.

Perform exercises from 2 to 5 circles, depending on the level of preparation. Rest between circles is 1-2 minutes. The technique for performing each exercise can be found below.

Features of the abdominal muscles in women

The female body has its own specifics when it comes to sports performance. Loads on the abdominal muscles are needed not only for aesthetics, but also to maintain the functioning of internal organs. When doing abdominal workouts, they get a good flow of oxygenated blood.

Pumping up the press is, first of all, the formation of a strong muscle frame. It’s not difficult to get your abs back to normal and tighten your tummy, but girls will have to tinker with the six-pack. Many explain this by genetic predisposition. According to statistics, a woman must have less than 12% body fat in order to be able to outline the coveted relief.

The abdominal muscles consist of the following groups:

1. Straight. The main muscle that performs the function of bending the body forward in the lumbar region. This is what they call “press”.
2. Oblique external. The muscle is used to flex the spine, allows the chest to be pulled, and is responsible for turning the body. It is the most noticeable of the flat muscles due to its size.
3. Internal oblique. Like the previous one, the muscle is responsible for turning the body. In this case, the internal one works when turning in the direction where the muscles are located.
4. Transverse. This muscle forms the lowest depth layer of the abdominal muscles. The purpose of the muscle is to support internal organs. At the same time, it does not play a special role in the visible component of the press.

Visually, the cubes are created by the rectus muscle. It has a division of horizontal and vertical tendons into 6-8 cubes. As for the peculiarities of their formation in women, several points should be noted.

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Firstly, women have less testosterone, which means it takes more time and effort to build muscles. Secondly, there are many fat receptors in the lower abdomen - this makes the process of drying out the abs much more difficult. For this reason, during exercises it is worth focusing on the problem area.

To pump up your abs without increasing your waist size. It is not recommended to use dynamic bends with dumbbells or other weights. Don't get carried away with working your side muscles.

Don’t forget about contraindications – women have more of them than men. The press cannot be pumped up to six-pack in the following cases:

• prolapse of abdominal organs;
• bend of the uterus;
• recent abdominal surgery;
• the presence of an umbilical or vertebral hernia;
• diseases of the heart and blood vessels.

It is better to avoid physical activity during colds and menstrual periods. Pregnant women are strictly prohibited from putting stress on their abdominal muscles in the first trimester.

Somatotype

First of all, you need to find out what body type you are. There are three of them: endomorphic, mesomorphic and ectomorphic. If you are a mesomorph, then a) endomorphs and ectomorphs hate you, b) it’s easy for you to lose weight, gain weight, gain weight and lose it. Right now, thank God (or whoever you believe in) for such a somatotype - you are lucky.

If you are tall, thin, and since school days you have not been offended when people call you a scumbag, then you are an ectomorph. You won't be successful in weightlifting, but it won't be difficult to show off your six-pack to your classmates - you have minimal fat. Most likely, your abs are already visible - they are just underdeveloped and therefore look funny. But if you try... remember Brad Pitt's torso from Fight Club?

Finally, if you are thick, wide and have forgotten when you weighed less than 80 kg, then you are an endomorph. You should be great at manipulating the barbell, but the problem is with your abs. You will be able to collect a sixpack, but it will have nothing in common with the magnificence of, say, Cristiano Ronaldo. However, don’t despair - Gerard Butler is also an endomorph, which didn’t stop him from sparkling with Zack Snyder’s six-pack.

If you still can't decide, measure your wrist. For an ectomorph, the bone will be less than 17 cm, for a mesomorph - within 17-20 cm, for an endomorph - more than 20 cm. But do not forget that the pure type is rare: neighboring figures are usually mixed.

How long does it take to pump up abs for a girl?

Before you start pumping up your abs, you need to establish your diet and routine. Of course, the time it takes to get cubes is strictly individual. It is impossible to give a definite answer to the question of how to pump up six-pack abs for a girl.

It depends on your body fat percentage and the quantity and quality of your workouts. With regular exercise, following a diet and the absence of an impressive layer of fat, it is quite possible to pump up six-pack abs in a month, or even in a year. To build up the relief, you need regular (2-3 times a week) strength training, and to outline it - cardio exercises (1-2 times).

Hanging Leg Raise

Here you will need some kind of brace for your upper limbs. A horizontal bar made by you in a short-term impulse for self-improvement is perfect. So, hold on to the horizontal bar, bend your knees and slowly raise your knees to your chest, while simultaneously engaging your pelvis. Having reached the peak, you hold it for several seconds. And just as slowly you lower it back. If you are swaying, ask someone to hold you - let them rest on your back. If you feel strong, you don’t have to bend your knees. The transverse muscles are involved in the work in any case, but you can additionally influence them by “throwing” your side in one direction or another. Then it will hurt. Strongly.

How to pump up your abs correctly: general recommendations

If you want to get six-pack abs in a week, you'll have to work hard and don't give carbohydrates and fats a chance. For results in the shortest possible time, do not neglect the following rules:

1. Warm up. Warm-up prepares muscles for stress. Running, dancing, bending and jumping are suitable for girls.
2. Exercise 2 hours after eating.
3. You can’t pump your abs every day – it’s important to give your muscles rest.
4. Work out not only your abs, but your whole body - this way your workouts are more effective;
5. Do the exercises slowly, feeling each muscle.

Important! When working your abdominal muscles, pay great attention to your back muscles. If you are working on your abs from a plank pose, do not allow your lower back to sag or your shoulders to sag! Hold your lower back with your stomach, and use your hands to push yourself off the floor.

If you are lying on your back, press your lower back into the floor and do not let it lift off.

Transfer your attention to exactly the muscles you are working on, realize and feel what is working for you.

The number of repetitions does not matter

The key importance when loading the press is the time the muscles are under load. That is, if you raise your legs while hanging, then try to freeze for a couple of seconds at the most difficult point and do the repetitions slowly. 10 such repetitions will be more effective than 20 done at a fast pace.

Focus on the burning sensation. It is necessary to do repetitions through pain right up to subjective muscle failure, that is, when you feel like you cannot do one more repetition even for a million dollars. According to various sources, it is recommended to select the load in such a way that subjective muscle failure occurs within 15-25 repetitions.

The most effective exercises for the abdominal muscles

Exercises for the abdominal muscles are then effective when performed with the correct technique. We offer examples of exercises for the lateral muscles, lower and upper abs separately.

Experts say that there is no fundamental difference between exercises for the upper and lower abs. All have an equally positive effect on the muscle frame.

Upper press

Usually it is from this zone that the abdominal work begins. This allows you to get your blood flowing at the beginning of your workout and ensure the best results from the entire set of exercises. The best upper abdominal exercises are crunches, v-raises, and roller exercises.

Crunches

Classic abdominal exercise. 4 sets with 1 minute rest in between. Performance:

1. Lie on your back, bend your knees.
2. Fix your hands on the back of your head and spread your elbows to the sides.
3. Perform quick short raises of the chest to the knees (10-15 times).

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V-lifts (exercise book)

In this exercise, both the upper and lower abs are active.

A little more difficult exercise. 5 sets of 15 times with a break of 1.5 minutes. Instructions:

1. Lie with your back on the floor, straighten your body. Close your legs and lift them off the floor by 30 cm. Stretch your arms along your body and lift your shoulder blades off the floor. This is the starting position of the body in the exercise.
2. As you inhale, lift your chest and legs at the same time, trying to work with your abs. During lifting, the angle of the legs at the knee should be 90 degrees - an easy version, or straight legs - a complicated one.
3. Straighten up and repeat the exercise.

Roller exercise

For this exercise you will need a special sports roller. 4 sets with 2 minutes rest. How we do it:

1. Get down on the floor on your knees. Place a sports roller in front of you. Cross your legs at the shins.
2. Pull in your abdominal muscles and roll the roller forward. The slower the exercise is done, the more powerful the muscle is worked.
3. Using the strength of your abdominal muscles, return the roller to its original position.
4. Do as many of these repetitions as possible.

Lower press

Working out the lower abs is more difficult than the upper abs. Firstly, as we have already said, there are more fat receptors in this area, and secondly, pumping such abs should be fast. The best exercises are lying leg raises, scissors and bicycle exercises, horizontal bar leg raises and reverse crunches.

Leg Raise

In this exercise, be careful not to strain your lower back. 5 sets of 20 times. The break is only 75 seconds. How to work:

1. Lie on your back, stretch your arms along your torso. Press your feet together. Starting position – shins raised from the floor by 25 cm.
2. As you exhale, lift your straight legs up to an angle of 90 degrees relative to the floor.
3. As you inhale, lower your legs to the starting position (not to the floor).
4. Continue the exercise.

Bike

Helps pump up your abs to a six-pack. 5 sets of 20 reps with a break of just over a minute (75 seconds). Technique:

1. Lie on your back, place your hands on the back of your head and spread your elbows to the sides. Lift your feet off the floor 30 cm - this is your starting position.
2. Make a movement to bring your left elbow and right knee together and vice versa, bending your working leg and then straightening it.

Scissors

6 sets of 15 times with a minute break. How to do:

1. Lie on your back, extend your arms along your body and place your palms under your buttocks. Close your feet and lift them off the floor 20 cm - this is the starting position of the exercise.
2. Perform cross swings with your legs without lowering them to the floor.
3. Repeat the exercise.

Leg raises on the horizontal bar

The exercise allows you to quickly pump up your abs to six-pack size and perfectly works the lower abdominal muscles in girls. 4 sets of 8-10 lifts with a minute interval. Instructions:

1. Hang on the horizontal bar, extend your legs and clasp your feet together.
2. As you exhale, sharply raise your legs as high as possible.
3. As you exhale, slowly bring your legs back, working with your abs.

Pulling your legs towards your stomach from plank pose.

Get into hand plank pose. Pull your legs towards your stomach one by one. Do it according to your capabilities. The more, the better. Watch your breathing. Control your back and shoulders. We don’t sag in the lower back, we don’t sag in the shoulders! ✌️

Reverse crunches

A simple exercise that will make you sweat. 6 sets of 15 times, break – 1.5 minutes. How to do:

1. Lie on your back. Fix your body, press your palms to the floor at the level of your buttocks. Raise your legs up and bend your knees slightly - your thigh and stomach should maintain a right angle. This is the starting position.
2. Quickly lift your lower body up, focusing on your abdominal muscles. After resting, repeat the approach.

Lateral muscles

For those who still want to work on the lateral muscles. Toning your muscles without excess exercise will make your waist thinner and narrower. It is recommended to work the oblique abdominal muscles no more than once a week. Particularly good are lateral crunches, lying leg raises and side planks.

Side crunches

5 sets of 15 crunches with a rest of 40 seconds. Procedure for performing the exercise:

1. Lie on the floor on your left side, slightly pull your shins towards your buttocks, and place your right palm behind the back of your head. The left hand is fixed on the stomach. You are ready to do the exercise.
2. With quick movements of short amplitude, twist the body, working from the right shoulder blade to the pelvis.
3. Change your body position to the other side and repeat the exercise.

Leg raises

We recommend 5 sets of 25 reps with a 1 minute break. How to do:

1. Lie on the floor on your left side. Support your head with your left hand, place your right hand on your waist.
2. Lift your right leg using your abdominal muscles.
3. Repeat the exercise on the left side.

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Side plank

One of the varieties of the classic plank, which is good not only for the abs, but also for the whole body. It's easy to do:

1. Lie on your left side. Press your left palm and soles of your feet so that your body is fixed in a single plane position, like a string. If the whole body tenses, the position is correct.
2. You can stand in the plank as long as you want, but the more, the more powerful the effect.

You can start with 1 minute and rest for 30 seconds.

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In the living room

Okay, let's leave your refrigerator alone. But the theory is not finished yet! Let's figure out what the abdominal muscle actually is. Contrary to popular belief, it is not “lower abs” and “upper abs”. This is a flat, long abdominal muscle whose job is to twist your body in the pelvic spine. Next to her is a colleague - the oblique abdominal muscle. It is this thing, in combination with the lower part of the rectus muscle, that is responsible for the Adonis belt, which attracts the gaze of all surrounding females (and often males). Putting on a belt is more difficult than gaining cubes, so immediately prepare for adversity and hardship. There are other types of abs in your cunning body, see the picture:

The best training programs for all abdominal muscle groups for girls

To get results, it is not enough just to do exercises and eat chicken breasts - exercise must be systematic, and each exercise must be worked out thoroughly. Comprehensive programs allow you not to forget anything and get the coveted relief.

Complex No. 1 for the day

An approximate training set for a beginner. You can create such a table yourself to create a convenient training schedule at home.

Important! Do different exercises, mix them up. When performing the same exercises, a muscle habit arises and the effect of the workout decreases.

Complex No. 2 for a week

Complex No. 3 for a month

The workout is designed to be done once a week; if desired, you can increase it by alternating exercises for the lower and upper abs, as well as the oblique abdominal muscles.

Eating Tips for Growing Abdominal Muscles

To quickly pump up a girl’s abs and not waste energy on exercise, don’t forget about nutrition. If you want to dry out, you must avoid carbohydrates and fats as much as possible. Let them remain in the diet in small quantities in the form of vegetables and nuts. The basis of the diet is protein. You are allowed to eat cottage cheese, chicken (boiled), egg whites, omelettes, veal and dairy products.

If you maintain a carbohydrate calorie deficit and consume enough protein, your muscles will be supplied with building material. You can supplement your diet with protein.

Food

Describing all kinds of diets here is a pointless exercise, so we will limit ourselves to introductory information. Firstly, under no circumstances rush to extremes. Sitting on kefir and the smell of cheese for a week is not worth it - it is not only dangerous, but also pointless: the body will think that you are about to die and will begin to frantically eat your muscles. And only then will he switch to fat, but will consume it one teaspoon a day. That is why all sorts of diets in the spirit of “don’t eat after six” work mainly with hundred-kilogram ladies.

So you need to eat, and even more often than usual. But less: eat half (and quarter) portions five to six times a day, this will force your body to constantly work and, as a result, burn more calories. After all, any weight loss one way or another comes down to one thing - burning more calories than you consume. And also pay attention to carbohydrates: they should not be more than 40% of the total amount of substances received in the diet. And if you have decent willpower, then it’s ideal to consume two grams of carbohydrates per kilogram of weight per day. Of course, we are talking about slow carbohydrates - cereals, brown rice, lentils, buckwheat, and so on. Put off the buns, chocolate and beer until winter.

To make life less boring, eat more protein. Eat boiled (not fried!) chicken, low-fat fish, low-fat cottage cheese and kefir. You can compensate for the lack of sugar with fruits, but look for yourself: professional athletes even refuse this when losing weight.

Expert opinion

Evgeniy Avvakumov (coach)

The secret to great abs isn't thousands of pumps. The presence of abs can only be seen with a low percentage of fat in the athlete’s body. Therefore, you need to combine abdominal work with proper nutrition and cardio exercises, which will help to show it.

Alexey Churashin (doctor)

Excessive enthusiasm for pumping up six-pack can lead to menstrual irregularities in women. That is why, before starting serious training in the abdominal area, you need to know about contraindications and not overdo it in the pursuit of beauty.

Roller crunches

You take out 500-1000 rubles from your stash. You go to the website of a sports store. You buy a gymnastic roller - a spinning thing with two handles on the sides. You find two free meters in length in your Khrushchev apartment. You place the roller on the floor, resting your hands on it. Roll the roller forward until your torso is close to the floor. You return to your place. After three repetitions, you will feel pain like never before. In five, you’ll think you’re about to give birth. In ten, you’ll collapse on the linoleum, and you’ll walk crouched for a week. This option is for working the rectus muscle, although there is a modification with horizontal repetitions. But if you've just started, it's better not to. Seriously.