What happens if you pump up your abs every day? Consequences of overtraining

Due to its simplicity and effectiveness, abdominal crunches are one of the most common exercises. With regular training, the result is guaranteed - you just need to be patient and practice. However, many try to speed up the process of the appearance of the coveted cubes by intensely pumping up the abs on a daily basis. Does this approach really help you achieve results faster, or can continuous training lead to unpleasant consequences? Let's figure out what will happen if you pump up your abs every day.

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Do you need to pump up your abs every day?

The physiology of the press is almost the same as that of any other muscle. In simple words: during training (if it is intense), muscle fibers are injured and tear under tension. After some time, the body tries to repair the damage. During this period, our muscles not only heal, but also strengthen. This is a small tip to the fact that, according to the rules, after each workout there should be a good rest. This rest should consist not only of lack of stress, but also of proper nutrition and good sleep.

That is why, at first glance, the answer can be given that you cannot train your abs every day. However, not all so simple. The fact is that in the first case we are talking about long-term strength training. And here it’s worth figuring out what exactly you want. There are three ways to work your abs: with weights, endurance, and fat burning. By using additional weight, you force your belly to "rip" most effectively. This will strengthen the core and make the muscles voluminous.

Power training

It is after such training that you need to rest.

If you go to a gym that has a lot of extra iron and you want to train that way, then working your abs every day is definitely not for you.

In this case, it is better to pump your abs every other day or just 3 times a week. Otherwise, you will stop progress and harm the body. Typically, men are more susceptible to this, so they are not recommended to train their abs every day.

Example of strength exercises:

• lifting the legs to the horizontal bar with weights;
• raising the body into a squat position with dumbbells;
• lifting the hanging body from a bench with dumbbells;

Read more about abdominal exercises in the gym for men and girls.

Endurance training

Now let’s look at what is “endurable”. To be honest, this type of training is extremely situational. This means that really good results can be achieved with a small number of repetitions, even without additional weight. This is usually done by those who want to achieve something specific: a record in terms of quantity, a gymnastic element, or something like that. This affects the tone of the body, but not as much as in strength training. It is recommended to do 3 to 1, where 1 day is rest. If the exercises are active, this will ensure a good fat burning process.

Example exercises:

• twisting;
• bike;
• lifting the body into a squat position;

Exercise or health training

Burning fat can be categorized as fitness, exercise or similar. The main task is not to kill the press, but to move as much as possible. It is necessary to choose a set of exercises so that the entire body works, and preferably one at a time, so that you can start a new approach without a long rest. Such training will tighten your stomach, make it stronger, but will not make you a “sports car.”

Daily abdominal workout is perfect for girls and all people who play sports to feel better.

This means that all people are recommended to do these types of workouts to simply be better in terms of health and fitness. They do not take much time and such daily abdominal workouts will bring noticeable results. As a last resort, take Saturday or Sunday off.

Example exercises:

• climber;
• twisting;
• bar;
• turns the body with raised legs;

Read more about abdominal exercises at home for girls and men →

Is it possible to pump every day: maximum recovery time

The figure of three days is often taken as a basis. Anything beyond this figure will not lead to an improvement in body composition and an increase in muscle volume-power characteristics. Suitable for this interval:

We recommend reading: Cube press: instructions

• people who know what hardcore and heavy weights are;
• people who intensively and extensively train large muscle groups (legs, back).

The above are the most general figures for reference; they should not be taken as the ultimate truth, but we will talk about this later.

Features of the press

There is one more important detail to consider. We have already figured out that the physiology of the press is the same as that of other muscles, but everything works differently. When you do a pull-up, you engage your biceps, triceps, chest, and back. When you bench press, you're working your chest, but your arms are also actively working along with it. Roughly speaking, in this way we train a whole complex of muscles. Not so with the press. It's not that hard to pump up your top four pack, but you'll end up with flabby bottom and sides. Unfortunately, it takes a lot of time and effort to upgrade everything. Only then will he look beautiful and athletic. However, you cannot, for example, work hard on the upper part one day, and then focus on the side muscles or lower abs the next day.

If your shape does not satisfy you and you just need good, sculpted abs, it is recommended to do strength training every other day. Moreover, each time it is necessary to work with the entire body, but put the main emphasis on one thing.

How long does it take to pump up the abs?

If you don’t take care of your figure, even thin girls’ bellies become covered with a layer of fat that is difficult to lose. To make your abs sculpted, you will have to train for at least a month, or even two, so that the long-awaited cubes appear. Moreover, training is needed daily and intense, and you cannot do without proper nutrition. Even a 1 cm layer of fat hides the muscle relief.

Some trainers, answering the question: “How to pump up a girl’s abs at home quickly,” promise the desired result for a course of weekly training according to a miracle program. This is impossible, because in such a short period little fat is lost, and the body only has time to get rid of excess fluid in the tissues. It takes another 3-4 weeks for the muscles to tone up. For overweight women, it will take 2-3 months for their stomach to become flat. The training complexes of the “donuts” include cardio training, running and walking, drying the body and, of course, a healthy diet.

Muscle failure

There is no need to work your abs to muscle failure, especially for daily training.

1. Firstly, this is a large load on the body, which means its recovery will take much longer. Also, this is stress, which can not only ruin the result of the workout, but also complicate the recovery process.
2. Secondly, the desired effect can be achieved without killing yourself with a heavy load. It's all about the correct sets, approaches, repetitions, and rest time.

Take, for example, 6-7 exercises for different parts of the body. The number of repetitions is from 12 to 26. Of course, to each his own, but don’t be surprised by the small numbers. Even with an already normal base, you can achieve good results if you do everything regularly and correctly. Perform 2 circles with a rest of 30 seconds, every day you need to do a plank.

Rules for training to pump up female abs

Abdominal muscles are allowed to be worked out without the use of special sports equipment. It is recommended to perform the exercises on a hard surface, sitting on a special mat.

Rules “How to pump up a girl’s abs at home quickly”:

1. Before training 10-15 minutes. warm up your muscles by dancing, stretching or gymnastics.
2. Exercises are allowed 1.5-2 hours after eating, and no later than 2 hours before bedtime.
3. Daily half-hour morning workouts are more beneficial than rare, daytime workouts until exhaustion, after which the muscles do not have time to recover.
4. Intensified training is done after 2-3 days.
5. Add the load gradually as the body gets used to it.

It is not recommended to pump the abdominal muscles:

• if the uterus or other organs are prolapsed;
• until 2 months have passed after birth;
• if a malignant tumor is detected;
• after surgery, then as the doctor allows;
• for ailments before, during or after menstruation;
• if there is an exacerbation of a chronic disease.

By following the tips and rules, the stomach will most likely acquire the desired relief, and the muscles will not be injured.

How to eat right to get six-pack abs

To train your abs, the first thing is to eat right. Moreover, it is recommended to eat healthy foods within the designated period of time. You can’t starve or “go on” a diet to lose weight. The main thing to develop a six-pack is to get rid of fat deposits on the stomach and sides. The menu is compiled taking into account the balance of organic substances: more animal proteins (needed by muscles to grow) and plant fiber (to normalize metabolic processes). Do not get carried away with fats and simple carbohydrates.

There is a lot of animal protein in eggs and in lean meats like beef, chicken, rabbit and turkey. Among vegetables, it is recommended to eat cauliflower and white cabbage, broccoli, cucumbers and zucchini. As for fruits, it is not sweet fruits that are beneficial, but sweet ones, preferably before lunch. It is healthy to eat low-fat fermented milk and seafood. Among cereals, preference is given to unpolished rice and buckwheat.

The body needs a lot of energy to cope with physical activity. Therefore, on training days, the daily menu intake increases by 350 calories, but not at the expense of foods saturated with fat.

What determines the quality of the press?

We look with envy at the beauties from fitness magazines. They boast not only a thin waist, but also sculpted abs in the abdominal area. But when we try to pump up the same one for ourselves, we run into problems. Despite the endless body lifts, “bicycles” and lifting of the legs, fat from the abdomen does not disappear anywhere.

This is biology. The condition of our press depends on several factors, including not only physical education:

• the right exercises for a beautiful belly
• appropriate diet
• genetics

All this will be discussed in more detail below. But heredity should not be discounted. Someone can eat buns at night, do a couple of exercises a day and be in shape. For others, every extra spoon of creamy soup is deposited on the sides.

If you eat right, have a normal routine and haven't given up on sports, you will inevitably get into good physical shape. Another thing is that the beautiful figure intended for you by nature may be slightly different from the one that glossy magazines impose on us.

Abdominal exercises for women in the gym

In advertising you can constantly see exercise machines and devices that supposedly will help us pump up our abs without effort. This is a lie. Effort is almost the only thing that will help us achieve a flat tummy. At the same time, simulators are not able to radically change the situation. They can only slightly complicate the basic version of the exercise.

• Crunches on an incline bench. To do this, you need to lie on a bench with your head down. At first, a tilt of 10 degrees will be enough. Smoothly lift the upper part of the body from the surface: first the head, the floor - the neck and shoulder blades. Stretch your hands forward

• Exercise “prayer” on a block simulator. Kneel down facing the machine. Grab the rope. Elbows pressed to the sides. To begin with, the weight of the block should be 10 kg. Lower yourself down as if to bow, touching your elbows to your hips. The pelvis is motionless, the back is rounded.

• Hanging leg raises. This technique is scientifically recognized as the best abdominal exercise for the gym. Grasp the horizontal bar. Start raising your legs. The press will begin to work only when the hip line is above the horizontal level. Moreover, the pelvis must also work at the same time

Anatomy is useful to know

The press is conventionally divided into upper and lower sections. Together with the lumbar muscles, it makes up the core muscles. This is a corset that holds the pelvis, hips and spine, creating correct posture.

The abs are formed by muscle groups:

1. The main role is given to the paired rectus muscle. At the top it is attached to the sternum and to the anterior sides of the ribs. It stretches along the front wall of the abdomen and is attached below to the pubic protrusion. There are bridges of tendons running across them, due to which the trained muscle looks like cubes.
2. The external oblique muscles are attached to the chest from the sides and stretch as a wide band obliquely towards the middle. These muscles rotate the body.
3. The outer layer of muscle covers the transverse muscle fibers with the internal oblique muscles, which hold the spinal column and lumbar region with the pelvis.

Each group trains with specially designed exercises. For the result to be visible, all groups must be worked on equally.

How to get closer to the result - pumped up abs

To speed up the appearance of six-pack abs, first get rid of the fat layer. To do this, it is useful to include cardio exercises in your workouts: 30 min. run or 3-5 min. jump rope. Under the influence of these exercises, fat layers disappear equally from the buttocks or from the waist. Cardio training is considered as a warm-up before performing strength tasks for the abdominal muscles. Also an indispensable condition for cubes is drawing up and maintaining a healthy diet.

As you get used to the load, it is useful to add additional weight or resistance from an assistant.

Circular training with fat burning and strength training on the abs is one of the options: how to pump up a girl’s abs at home quickly.

The method works muscle groups in a short time, because the training does not include pauses for rest, and one exercise involves many muscles and joints. In the same complex there are also power loads on the press.

Exercises for the press on the ball

Fitball exercises are very popular among young mothers who want to regain their figure after childbirth. You can do gymnastics for your baby on the ball, and then do it yourself.

• Twisting. We lie on our backs on the fitball. It should be directly under the lower back. We place our feet shoulder-width apart and rest them on the floor. As you inhale, we begin twisting. The amplitude is much greater than just crunching on the floor

• Pulling your legs towards your stomach. We take a lying position. At the same time, we place our feet on a fitball. The ball should be located under the shin. As you exhale, pull your knees to your chest, trying not to round your back. Then we return to the starting position

• Ball lifts. Lie on your back. Stretch your arms behind your head and grab some stable support. Place a fitball between your ankles. Raise your legs with the ball clasped up to a right angle

Abdominal board exercises

An ab board is a piece of equipment that can be used in a variety of ways. If you tilt its surface, even the simplest exercises will become much more complicated.

1. "Book". Lie on the board on your back. Bend your elbows and lean on them. As you exhale, lift your legs up and move your upper body towards them
2. Butt lifts. Place the ab board at an angle. Lie head down. Bend your legs at the knees. Place your feet next to your buttocks. Lift your buttocks off the board and hold this position for a few seconds. Then return to the starting position
3. Leg lift. We lie down on our backs. We alternately pull our legs bent at the knees towards our chest. Make sure that your lower back is pressed against the board. We keep our legs suspended and do not lower them onto the board.