How to give a girl six pack abs. Photos before and after, exercises

The abdominal area is the most problematic for the fair sex. To get beautiful abs, a girl does not need only dietary nutrition. Physical activity is also necessary to help strengthen the muscles and make the stomach toned. A positive effect can be achieved by training both in the gym and at home. This is evidenced by before and after photos of girls who regularly perform exercises.

Features of the abdominal muscles in girls, rules for strengthening them

To get the desired result, you first need to study the anatomy of the girls’ abdominal muscles, which will allow you to correctly distribute the load during exercise.

The abdominal press consists of:

• the rectus muscle, which is located between the xiphoid process and the pubic bone. It helps to bend the body and maintain its balance, and hold the internal organs. Working on this particular area allows you to form cubes on your stomach;
• oblique muscles located on the sides of the body. They are necessary to maintain balance and help rotate the torso;
• transverse muscles, which are located deep under the rectus muscle and prevent protrusion of the abdomen.

Representatives of the fairer sex accumulate a large amount of fat deposits in the lower abdomen, which makes it difficult to “dry” the lower abs. Therefore, girls should focus on exercises that allow them to work on this area.

For classes to be effective, you must:

• change exercises regularly, alternating the work of different muscles and working the lower and upper abs. This will prevent the abdominal muscles from getting used to the load. If you feel that the exercise has become too easy, you can change the number of approaches or replace it with a more difficult one. Moderate tension ensures muscle growth;
• monitor breathing, providing the muscles with sufficient oxygen;
• Healthy food. Fatty, floury and sweet foods should be avoided. It is also important to drink enough water;
• train not only the problem area, but the whole body. Experts recommend running more. This helps strengthen the muscles of the whole body, helps get rid of excess subcutaneous fat that prevents you from seeing results;
• watch your posture. Incorrect back position contributes to protrusion of the abdomen;
• use your own weight. Exercises with your own weight help to work out the abdominal muscles and create a uniform relief;
• if nutrition and exercise do not help to remove belly fat, check your hormonal system; perhaps the cause is hormonal imbalance.

A tan

We are sure that when returning from vacation, you have noticed more than once that thanks to a tan, your body begins to look different. The muscles visually become more convex and outlined , the body is embossed and defined.

This effect will not escape the camera lens, so a few days before the shoot it makes sense to sunbathe in a solarium, use artificial tanning or self-tanning cream.

Tanning helps highlight the relief

As an option, you can apply makeup ; professional bodybuilders use it before a performance. True, applying it correctly and guessing the tone is a whole art, so you can’t do it without help.

How often do you need to train to get beautiful six-pack abs?

During training, muscle fibers are slightly damaged under the influence of load. As a result, supercompensation occurs - new, strong fibers are built that can withstand increased loads. It must be taken into account that recovery occurs not during classes, but after them. The workout won't be effective if you don't give your body a rest.

Girls who decide to strengthen their abs should remember that muscle recovery takes an average of 48 hours . Therefore, you need to train no more than 2-3 times a week. This frequency of exercise allows you to achieve a positive effect, as evidenced by the before and after photos.

If you exercise daily, muscle fibers will not have time to recover.

Without rest, muscle mass in the back and abdomen is distributed unevenly. In addition, increasing loads will lead to thinning of the muscles around the spinal column, which will not be able to properly support the body. And this threatens with stooping, the appearance of intervertebral hernias, and displacement of the vertebrae.

Natalia Rudova

Source: @rudovanata
The actress admits that she hates sports and loves French fries. She hardly forces herself to do fitness and only taking care of her own body motivates her. Rudova looks great in a swimsuit - you can immediately see that she is not in vain making an effort on herself.

Recently, Natalya caused a wave of gossip about her pregnancy by posting a photo with a rounded belly. It turned out that this is what she looks like when she eats well.

"I am full! Yes, yes... So to speak, I allowed myself too much and relaxed,” she commented on the photo.

The best exercises, techniques for performing them

Girls' abs (before and after photos allow you to evaluate the result) are strengthened by performing certain exercises.

To make classes more effective, you need to supplement them with cardio training.

Alternating straight leg raises

Exercise allows you to strengthen the lower abdomen and maintain muscle tone. It is performed lying on your back. The head, shoulders and lower back should be pressed tightly to the surface. The work is carried out by the abdominal muscles.

Necessary:

1. Extend your arms along your body.
2. Raise one leg vertically and lower it, but do not touch the floor.
3. Repeat the exercise for the other leg.

10-12 repetitions are required for each limb. To make the task easier, your legs can be slightly bent at the knees.

Straight leg rotation

This exercise also strengthens the lower abdominal muscles and inner thighs. It is quite difficult, so the number of repetitions needs to be increased gradually.

Performance:

1. Lying on your back, clasp your hands at the back of your head and raise your head.
2. Straighten your legs and raise them 50 cm from the floor.
3. Make circular movements with both limbs, while the upper body should be pressed tightly to the floor.

Torso rotations

You need to lie on your back, place your hands behind your head. Tightening your abdominal muscles, you should turn your upper body to the right, then to the left. 15 repetitions are required for each side. The back should not come off the floor.

Crunches with a fitball

To perform the exercise you will need a fitball. You need to lie with your back on the ball, your feet should be slightly wider than your shoulders, your knees bent at right angles.

Place your palms behind your head and lift your body towards your hips. After 20 crunches, rest for about a minute and do another approach.

"Vacuum"

With regular exercise, the exercise can reduce the volume of the abdominal cavity and make the stomach flat. It actively works the deep abdominal muscles and helps remove visceral fat. The functioning of the digestive system improves, the process of digesting food is normalized, which relieves constipation and bloating.

An important condition is that you can only exercise on an empty stomach. It is best to do the exercise in the morning.

How to do it:

1. Sitting in lotus position, place your palms on your knees.
2. Leaning forward slightly, take a deep breath and draw in your stomach as much as possible.

3. Hold the position for 20 seconds, then relax.
4. Repeat 5-7 times.

Plank

The plank helps strengthen the entire muscle corset, not just the abs. When performed, muscle strength and endurance increases, and the silhouette becomes more toned. You can perform the exercise using straight arms or elbows. The last version of the plank is more difficult.

To perform a plank on your hands, you need to take the position of support on your palms, placing your hands under your shoulders. The back should be straight, without arching in the lower back, the stomach should be tucked, and the legs should be straight. The position must be held for 30-60 seconds. After a short rest, you should do 1-2 more approaches.

The starting position for performing the plank with emphasis on the elbows is the same, only you need to lean on your forearms. Over time, the duration of the plank should be gradually increased.

The side plank is no less effective. During its execution, all abdominal muscles work. You need to lie on your side, rest your forearm on the floor. Next, you should raise your hips up, stay in this position for 30-60 seconds, then return to the starting position.

Leg hold

This is an effective static exercise. It works the abs well and helps strengthen the oblique abdominal muscles. But you should remember that static exercises shorten muscles, reducing flexibility. Therefore, it is necessary to combine them with stretching exercises.

To perform the exercise, you need to lie on your back, straighten your legs, raise them above the floor by 30 cm, holding in this position for several seconds. The hands are behind the head. Each time you need to try to hold the limbs a little longer. Beginners can bend their knees slightly when doing this.

Scissors

An effective exercise for working out the lower abs. It is performed lying on your back with your arms straight along your body.

Raising your legs above the floor, you need to make horizontal swings, crossing your limbs at the ankles, for 10-15 seconds.

Bike

Thanks to dynamic work from different angles, all abdominal muscles are included in the work when performing the exercise. In addition, classes allow you to speed up metabolic processes, which ensures the burning of fat deposits in various parts of the body.

Performing the exercise:

1. Lying on your back with your hands on the back of your head, you need to straighten your legs.
2. Then lift your feet off the floor and alternately bring your opposite elbows and knees closer together.
3. Do 20 reps.

V-lifts (book curls)

It is considered one of the most effective exercises, since when it is performed, both the upper and lower parts of the press are involved in the work at the same time. It also allows you to increase muscle volume and form cubes on the stomach, strengthen and tighten the upper thigh.

To perform the exercise, take a lying position on your back with your arms extended along your body and your legs straight. Inhaling, simultaneously raise the legs bent at the knees and the upper body. As you exhale, return to the starting position.

Repeat 15 times. It is important to ensure that the body does not lean too far back. In this case, the lower back will be overloaded, and the load on the abs will decrease.

Plank jump

The exercise effectively burns calories, strengthens the entire body and pumps up the abs at the same time. First, take the position of a classic plank. It is necessary to ensure that the back is straight, the neck is straight, and the stomach is pulled in.

You should not straighten your elbows completely to avoid injury. The legs should be brought together. Then they make a small jump, while their legs need to be spread to the sides. After this, return to the starting position and repeat the exercise 10 more times. The faster the pace, the more effective the lesson will be.

Plank

Above, it is called the first in terms of statics: emphasis on the forearms and toes, maintaining the natural physio- or pathological curve of the spine, maintaining the convexity anteriorly.

Do the plank to revitalize the rectus abdominis muscle before you feel the stability of the core and the beginning of loss of stability and shaking. At this time, transfer the load to other muscles, in particular, to the “triangle” of the shoulder and calf.

Try a reinforced plank with your foot against a wall or saw-tooth while rocking, as well as a side plank with your elbow and the outside of your foot on the floor.

Abdominal training program for a week at home

Girls' abs (before and after photos indicate the effectiveness of the exercises) can be pumped up at home. You need to make a lesson plan and stick to it. For those just starting to train, a seven-day schedule is suitable, which also includes rest days.

Weekly training program:

For girls with an initial level of physical fitness and training experience, a month-long program is suitable. Its peculiarity is in rare and intense loads, which allow you to work out certain areas of the press.

Crunches

This is a classic dynamic exercise for pressing the abdominal muscles. At the same time, all the fibers of the straightest of them, which have only warmed up in static movements, will begin to move rapidly.

This is the exercise. Lie on the floor, touch your temples with your hands or clasp your head from behind, look straight, without being distracted by anything. Bend your torso using your abdominal press, bending your thoracic spine slightly.

At the same time, do not try to repeat school exercises in a physical education lesson - do not touch your knees with your elbows. And repeat the established range of movements.

Reverse crunches will help you do exercises for your lower abs. Let's add the words of the famous Tom Cruise that the path to this part of the abdomen is also paved through nutrition: water, reasonable meals, regularity.

Weekly abdominal workout program in the gym

Girls' abs (before and after photos make it possible to see positive changes) can be fully pumped up in the gym, where there is various equipment to increase the effectiveness of exercise.

Block and lever simulators allow you to increase or decrease the load, if necessary, during each approach.

Such workouts are more varied than at home, but there are certain principles that must be followed:

• It is not recommended to set aside a separate day for working out your abs. During training, all muscle groups should work, and at the end, to consolidate the result, you can do special abdominal exercises;
• Exercises in the gym should not be done daily, as the muscles will not have time to recover. It is optimal to exercise 1-2 times a week;
• exercises should not be too easy. But even something too heavy will not bring any benefit;
• The optimal number of abdominal exercises is no more than 5.

An approximate set of exercises for the press (two workouts per week):

The body is able to quickly adapt to monotonous work, so it is recommended to regularly change the set of exercises, the order of their implementation, and the number of repetitions. It is necessary to choose for yourself exactly those exercises in which the muscles being trained are well contracted and stretched.

Other effective upper abdominal exercises in the gym:

• "prayer". Performed on the top block. In front of the machine, kneel down, hold the handle in your hands, and bend down. After a short pause at the extreme point, they return to the starting position. In this case, the back should be straight, only in the lower position a slight deflection is allowed;

• twisting. Performed on a special simulator, on which you need to sit and lean forward, holding tightly to the handle of the device;
• body lifts. Lie down on a horizontal bench with your body straight. Then they lift the body up and lower it back.

Lower abs workout:

• twisting. For exercise you will need an inclined bench. Since the head is lower than the legs, the lower part of the abs works more during bending;

• hanging leg raises. Performed on a horizontal bar or a special “Roman chair”. Keeping your back straight, lift your limbs up. When performing the exercise, you must ensure that your legs remain straight;
• leg lifts with the ball. Lying on the floor, hold a fitball between your legs. Then the legs are raised up and lowered down. Thanks to the use of the ball, the lower abs are more loaded.

Posture

You've probably seen parody videos from fitness bloggers more than once, in which they turn from skinny people into pumped-up athletes in a couple of seconds by changing their posture. Judging by the effect, it’s easy to guess - it plays a key role in how you look in pictures.

So the easiest way to appear bigger is to stand up straight, lift your chin, squeeze your shoulder blades together, straighten your shoulders and push your chest forward. Those with good pectorals and deltoids will definitely like this thing.

How long does it take to achieve results?

The abs of girls (before and after photos show how their figure changes over time) who regularly train become beautiful and sculpted in about 6-8 weeks. But the duration of this process is affected by the initial state of the figure.

Girls' abs - photos before and after training

Representatives of the fairer sex who started exercising while overweight will need more time to get results. First of all, excess fat must go away, and this can take several months or several years.

A set of abdominal exercises must be selected so as to involve its lower, upper and lateral zones . When creating a training program, you should also take into account the girl’s age, weight and health status.

With regular exercise and proper nutrition, you can get a toned and beautiful stomach in a few weeks, as evidenced by the before and after photos of those who decided to take care of themselves.

Olga Seryabkina

Source: @seryabkina
The singer has a wonderful figure, and she is not shy about showing it off. However, in different photos taken during the week, its shape differs. Either she has a small belly visible, or her stomach seems so flat, as if it was worked on in Photoshop. The answer is simple: sometimes Olga does not know that she is being filmed, and allows herself to relax at that moment.

Nutrition

It is no less important than the entire intensity of static and dynamic exercises taken together. Abdominal cubes form not only all kinds of movements, but also subcutaneous fat. If you are on a diet, then it is better to forget about sculpted muscles.

A sufficient set of protein products is necessary, and fats and carbohydrates must be reduced. And forget about trans fats altogether. Otherwise, disable some important organs.

Within reasonable limits, if you are determined to pump up by all means to quickly create abs, take chemical (near-food) mixtures, even those recommended for children. After all, you will swallow them with spoons. Your abs, if you have managed to pump them up, will quickly dry up.

Clip

This exercise, like dynamite, will undermine and accelerate all human movements. Its essence is to simultaneously lift the legs and body up, reaching with the fingers of the palms to the feet.

The main thing in it is the synchronization of movements, so that the “performers” meet in the middle of the swing. At the same time, do not lift your lower back off the floor and keep your legs straight.

Boat (corresponding yoga pose)

The exercise is performed by all “participants” of movements in the Indian exercise system. They teach you to do it in every fitness club. For those who don’t wear them, we’ll teach them the features. Lie on your back and simultaneously lift both your legs and torso (torso), bringing the angle between them to 90 degrees.

Did you get it? Hold the reverse stroke as long as you have the strength. For people who are not yet experienced, their muscles will simply crack from the static load. Perform up to ten times and feel a surge of strength and energy.