Guide: how to pump up six-pack abs at home quickly and effectively

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Sculpted abs are the dream of many men and women, but how can you make your dream come true? Famous sports bloggers say: “Abs are made in the kitchen.” This means that not only training, but proper nutrition will create six-pack abs, because nutrition should be given more importance than pumping up muscles. We’ll find out further how to properly pump up your abs without leaving home.

• Is it possible to pump up your abs at home without going to the gym?
• What does it take to see abs on your stomach? Are there any differences between women's ab workouts and men's?

Is it possible to pump up your abs at home without going to the gym?

Indeed, to see the cubes, you need to get rid of the fat layer and this is not so easy. You can perform a training complex for years, but still not see sculpted abs, but you can achieve good results in a month. Sweets, flour products and many other simple carbohydrates will cover the abdominal muscles with a layer of fat, and no matter how hard you train your abs, there will be no effect.

When training at home, you need to start by introducing proper and healthy foods into your regimen. Moreover, each product must be taken on time, without leading the body to starvation and without slowing down the metabolism.

Fortunately, you don't need any special machines or equipment to train. Classes can be done using your own weight. All you need is a mat; you can add, if desired, special weighted cuffs to increase the load and pump up your abs.

Since the body can get used to each load, it is necessary to use additional weights or the help of a partner to complicate the exercise. At home, you can use your imagination by taking bottles of water in your hands instead of dumbbells, and this will be very effective. Therefore, it is quite possible to do an abdominal workout at home without spending much time. But remember, the rest of the time is spent monitoring nutrition.

Training programs for beginners

Several simple ab workout programs for beginners.

First option

• Set – approach; reps - repetitions
• After each approach – 15 seconds rest
• A complete workout to start with includes one circuit of the 4 exercises below. Then increase the amount as the shape grows.

© artinspiring — stock.adobe.com

Second option

• The rules are the same
• Climbers - leg raises

© artinspiring — stock.adobe.com

What does it take to see abs on your stomach?

In order to quickly pump up perfect abs, you must first of all get rid of excess fat. Abdominal muscles do not require enormous effort to improve the tone and shape of the cubes; they are already anatomically formed so that they can be viewed provided there is a complete absence of subcutaneous fat. Accordingly, the smaller the adipose tissue, the more prominent the cubes on the abdomen.

You can lose fat through exercise, but it should not be limited to abdominal exercises. To speed up the results, you need to perform cardio training, which stimulates overall fat burning, then fat will be lost evenly from the entire body. Training should be regular, but you shouldn’t do it every day.

The abdominal muscles recover quite quickly, so you can load them within a day. Abdominal exercises can be performed after cardio exercise. For example, after a 30-minute run, a complex for the press is performed. Another important condition for drawing cubes is the correct diet. Nutrition should not slow down the results. By fulfilling all the requirements, each week the cubes will be visible more clearly.

Are there any differences between women's ab workouts and men's?

The muscle structure of men and women is the same. Therefore, there is no difference in training for this group. Men have more strength, and more often than not, they want to have hard and voluminous abdominal muscles. This may be where the difference between training of different genders may appear.

A man can take a heavier weight and perform a set of 10–12 repetitions. A girl can also train, but she may not have enough strength for such training, but the essence is the same - abdominal training for men and women can be done the same. For some the results will be faster, for others it will take longer. For both, to burn fat in the abdominal area, you need to perform the exercise a large number of repetitions.

Classes for girls

To pump up abs in 1 week, a young girl does not have to go to the gym. You can also train at home. This does not require any training equipment. But the effectiveness of abdominal training in a week for girls depends on competent organization.

Experienced trainers advise:

• Exercise before breakfast. If this is not possible, then you should pump your abs 2 hours after eating. It is not recommended to perform sports exercises before bedtime;
• Don't forget about warming up. This is very beneficial for the muscle group. You can dance, run in place;
• Refrain from heavy physical activity. There is no need to exhaust yourself with daily training. The optimal schedule is 3 times every 7 days. The complex exercise should be performed 20 times. ;
• Keep the rhythm. It is advisable to do the exercises measuredly, slowly, pausing for 3-5 seconds.

Girls who pump up their abdominal muscles to get a beautiful shape should keep in mind that training alone will not achieve a positive result.

It is important to follow a low-carbohydrate diet and eat smaller meals. By observing these conditions, you can pump up your abs.

Anatomy of abdominal muscles

The group we are interested in, the one that forms the sculpted abs, is called the rectus abdominis muscle. It starts from the sternum, the anterior surface of the costal cartilages and passes downwards, attaching to the pubic bone. It is interrupted by tendon bridges, which form the abs. The muscle allows you to twist your back in the lumbar region.

The fibers of the external oblique muscle begin from the lateral surface of the chest, passing into the wide aponeurosis. Its fibers are located along an oblique line, passing from top to bottom in the direction of the external intercostal muscles. Its function is to rotate the chest in the opposite direction relative to the pelvis, as well as flex the spine during bilateral contraction.

Also, under the listed external muscles, there are deep ones: the transverse abdominal muscle and the internal oblique. They are stabilizers of the spine, fixing the stable and correct position of the lumbar region and pelvis.

How to remove excess fat and quickly pump up your abs?

Proper nutrition for cubes

The first thing you need to pay attention to is the contents of your daily diet and, in no case, ignore the importance of eating behavior. You can quickly tighten your stomach only by following a competent diet and choosing the right diet.

Start simple, remove all excess, namely:

• confectionery products (chocolate, candies, cakes, pastries);
• flour products: white bread, noodles, rolls, cookies, crackers;
• sugar and sugar substitutes;
• refined oils and fried foods;
• animal fat (lamb, pork, meat with skin);
• fruits, vegetables and dried fruits with a high glycemic index: grapes, dates, cranberries, pumpkin, watermelon, rutabaga, boiled carrots;
• carbonated drinks - cola, beer;
• products containing starch, potatoes in any form;
• limit the consumption of cereals that do not contain fiber: semolina, white rice, couscous, millet, pearl barley.

Instead, look for foods that are low on the glycemic index, low in calories, and low in fat and carbohydrates.

To draw cubes you need to use more:

• animal protein – lean meat (chicken, beef, turkey, rabbit), eggs;
• seafood: fish, squid, mussels, shrimp, mussels, octopus;
• fermented milk products with low fat content, but not low-fat: cottage cheese, feta cheese, tofu, kefir, yogurt, fermented baked milk, milk;
• vegetables containing fiber: white cabbage, cauliflower, broccoli, zucchini, cucumbers;
• fruits with low sugar content, but in the first half of the day - apples, oranges, grapefruits, pears, plums, apricots;
• cereals: brown rice (unpolished), buckwheat.

Nutrition before and after training

Training should begin no less than an hour and a half after eating. If you train in the afternoon or evening, with an emphasis on strength training, then it is permissible to eat complex carbohydrates along with protein, since the carbohydrates will be absorbed immediately. But don't overeat. If you exercise in the morning or afternoon, then consuming carbohydrates at lunch, after your workout, will be your last carbohydrate intake. The rest of the time you can consume proteins and vegetables. The main way to lose weight is to cut carbohydrates.

Menu example 1

• Breakfast: oatmeal with milk, one fruit;
• Training: drink 1 to 1.5 liters of water;
• Lunch (within 40 minutes after the end of the workout): buckwheat porridge, baked chicken fillet;
• Snack: egg and cottage cheese omelet, kefir;
• Dinner: fresh vegetable salad, lean meat or fish, steamed or in the oven without adding oil.

Menu example 2

• Breakfast: scrambled eggs, vegetables and herbs, whole grain bread or crispbread;
• Snack: one fruit or low-fat yogurt with cottage cheese;
• Lunch: fish or meat with stewed vegetables;
• Workout: 1 – 1.5 liters of water;
• Dinner: (within 40 minutes after training), brown rice with vegetables, eggs or cottage cheese.

You can also include a multivitamin complex and fish oil, more precisely polyunsaturated omega-3 fatty acids, in your diet. They will help burn belly fat, breaking it down to be used as an energy source during workouts.

Second factor: Nutrition and body hydration

Everyone is familiar with bad habits, but much fewer men know about useful habits, and one of them is maintaining water balance in the body. How can this affect the pumping of the press? This factor is directly related to all metabolic processes and metabolism. If the body is dehydrated, it is difficult for it to transport beneficial elements to the muscles, remove excess compounds and build muscle.

Train yourself to drink water throughout the day.

If you haven't done this before, now it can become one of the most useful and new habits:

• Be sure to drink 300-500 ml of water after waking up in the morning.
• Throughout the day, drink 150-200 ml of clean water every 2-2.5 hours .
• The water must be clean, without impurities, gas, flavoring additives and sugar.

As for nutrition, the first thing we do is exclude fast carbohydrates from the diet:

• bakery,
• sugar,
• alcohol,
• confectioner,
• dried fruits, fruits,
• juices

The products of the listed groups affect the level of insulin in the blood and the more often this happens, the faster the body begins to store excess weight in the hips, buttocks and abdomen, and this cannot in any way contribute to achieving 6 pack abdominal muscles.

Attention should be paid to a diet that is rich in protein, plant foods and foods containing omega-3.

Remember: It is necessary to have breakfast, lunch and dinner without skipping any of the meals. But at the same time, you should take into account calories and not overeat.

A small list of products that I recommend during the period during which you plan to pump up the abs of your dreams:

• Saira.
• Wild salmon.
• Chicken eggs.
• Tuna.
• Sea bass.
• Other types of sea fish.
• Squid.
• Lobsters.
• Other seafood.
• Different types of algae.
• Turkey meat.
• Chicken meat.
• Any vegetables or vegetable salads.

I used these products myself when I was trying to get perfect abs. Your diet does not necessarily have to include every one of these foods, but as an option, these will suffice.

You can also use protein shakes, this is especially convenient for those men who work in an office or other job where there is no easy access to food. But this is an optional option .

The best abdominal exercises at home

When performing the exercise, try to include in the work exactly the area that you want to work. The neuromuscular connection plays an extremely important role when pumping up any muscle group. This will allow the necessary fibers to be included in the work as much as possible and make the movement more efficient.

Crunches

Various crunches are the most effective way to work the abdominal muscles, which contract directly when twisting the body.

Important! Do the exercises correctly! Raising the body should be performed only with a rounded back, lowering to the floor in turn with each part of the spine. And lower crunches (leg raises) on a bench or on the floor are performed only with the lower back tightly pressed to the floor, without bending. Both techniques will eliminate the possibility of injury to the lumbar spine.

However, exercises by themselves are ineffective if you do not perform fat-burning complexes and cardio exercises.

Run

This is an excellent and affordable way to combat excess fat. This type of cardio burns subcutaneous fat as energy necessary for work. By reducing waist size, running can gradually create a beautiful contour. But in addition to fat burning, it is necessary to tone the muscles, then the appearance of the abs will be more distinct and harmonious. The look of such a waist will be more sporty.

Circuit training

Another one of the most effective ways to form beautiful abs is circular fat-burning training. Their essence is to work out all muscle groups in a short time. Exercises should be performed without pause and involve as many muscles and joints as possible in one exercise. You can exercise with your own weight, without special equipment. Three lessons per week is enough. Naturally, the complex also includes abdominal exercises, which helps to quickly achieve results, both overall weight loss and muscle toning. Cardio exercises along with strength training are the most effective method of getting a beautiful belly.

A set of exercises for drying the press

From the anatomical structure it is clear that the rectus muscle is located along the entire length of the front of the body from the chest to the groin; it is a solid muscle that is divided by membranous tendons. When twisting, lifting, folding, the abdominal muscles work completely, and not its individual parts. The concept of the top and bottom of the press exists more as a measure of sensation in a certain area in a particular exercise. Muscle contractions are more noticeable in either the lower or upper part, depending on the exercise. But remember, in any case, the muscle is fully worked.

Upper abs exercises

Curling your torso on the floor

Lying on the floor, feet up, legs slightly bent at the knees. Hands behind your head, chin looking up, not pressing against your collarbones. As you exhale, the upper part of the body is folded, lifting only the shoulder blades, the lower back is pressed tightly to the floor. As we inhale, we return to lying on our shoulder blades. The exercise is performed dynamically, without pauses or breath holdings. Perform 20–30 times, 3–4 approaches.

Rolling up the torso with the lower leg on a bench

The shins are placed on the bench, forming a right angle at the knees. Lying with your back on the floor, press your lower back tightly to the floor. With your palms behind your head, as you exhale, we roll up the thoracic region, feeling a burning sensation in the upper part of the rectus muscle. The chin is not pressed against the collarbones, the gaze is directed to the ceiling. Exhale and lower your shoulder blades to the floor. Perform at a dynamic pace 20–30 times, 3–4 approaches.

Lower abs exercises

Lower crunches

Lying on the floor, palms under the buttocks. The lower back is pressed tightly to the floor. Legs together, raised perpendicular to the floor. As you inhale, lower your feet down without bending your lower back. Exhale – lower the abdomen and raise the legs up. Repeat 20–30 times, 3–4 approaches.

Short pelvic thrusts

Lying on the floor, legs together, raised perpendicular to the floor. Using quick and short movements with the lower part of the rectus muscle, we push the pelvis upward. By tearing off only the sacral section, the lower back remains on the floor. Perform 30–40 times, 3–4 approaches.

Exercises for obliques

Side crunches

Lying on the floor, right foot on the floor, bending the left knee, place the foot on the right knee. The right hand is behind the head, and the left is extended to the side, performing an emphasis. As we exhale, we twist diagonally, straining the oblique muscles, and with the elbow of our right hand we aim for the opposite knee. The lower back does not lift off the floor, only lifting the scapula; the chin does not fall toward the sternum. Perform 20 – 30 times.

Change position to the other side. Perform 20 – 30 times. After this, repeat 2 – 3 more approaches.

Raising legs from a lying position

One of the effective exercises for the lower abs is raising the legs from a lying position.

To perform it, lie on the floor or mat, place your arms along your body, and your legs should be straight, extended and placed together. Then slowly and without jerking, lift them up until they are perpendicular to the floor. At the same time, make sure that your spine remains straight. Then slowly lower your legs without touching the floor. To begin, repeat the exercise for 30 seconds, then gradually increase the load.

If this method is too complicated for you, it can be simplified: bend your knees slightly and place your hands under your buttocks, this will create additional support.

The best set of exercises for sculpted six-pack abs

This workout consists of seven carefully selected ab exercises to train at home, equally good for working both the upper and lower parts of the abdomen.

Like most people, you can train your abdominal muscles long and hard. But if you need to show six-pack abdominal muscles with a large percentage of subcutaneous fat, then you can’t do without a proper diet with a calorie deficit. If your goal is sculpted abs, you can’t do without proper training.

This training complex includes seven selected exercises to work the upper and lower abdominal muscles. Do it three times a week and, combined with proper nutrition, strength training and optimal cardio training, your abs will transform in no time.

3 circuits, minimal rest between exercises and 1-2 minute break between circuits

How to do this set of abdominal exercises

This is a workout for advanced athletes, so how you perform it plays a vital role.

For beginners, it is better to take no more than three exercises out of seven, doing two sets of each with a maximum number of repetitions and a minute pause between sets. Next, increase the duration of your workouts by adding exercises and sets and reducing rest time.

Your ultimate goal is, at the end of 12 weeks, to be able to complete all seven exercises in one long circuit without resting, rest for 1-2 minutes, and repeat twice more.

While you can’t do this yet, you can break the workout into parts as you wish. For example, I like to do the following supersets:

• Repeat three times:
• Exercises 1 and 2, 30 sec. respite
• Exercises 3 and 4, 30 sec. respite
• Exercises 5 and 6, 30 sec. respite
• Exercise 7, 30 sec. respite

Each superset continues until short-term muscle failure occurs, or until repetitions begin to be difficult.

You may have noticed that the routine does not directly engage the obliques. This is explained by the fact that in my experience, purposefully working these muscles only makes the waist wider. In addition, the oblique muscles are perfectly loaded during squats, deadlifts and other basic exercises with your own body weight.

Common mistakes

Below are the most common mistakes that most people make.

• Lifting the body off the floor following the legs. This exercise involves only raising your legs - your back lies on the floor.
• No mat, doing the exercise on a cold floor. Neglecting this seemingly trifle is harmful to your health. First, purchase a polymer soft mat. Secondly, ensure there is no draft.
• Performing the exercise in jerks. If you repeat the movements very quickly, you get a chaotic contraction of the muscles of the whole body. Inertia arises, and a lot of necessary forces are spent on extinguishing it. Obey speed limits.
• No delay when raised. This is acceptable if your abs are still weak. To increase efficiency, it is recommended to linger at the top point for 1–2 seconds.
• Throwing your legs to the floor after lifting. Each movement must be performed smoothly and under muscle control. When using weights, you can get a sprain (in the case of abs, it’s rare, but it happens).
• Listen to your body. If it hurts, stop doing the exercise. Try again another time. If it hurts another time, reduce the load. Usually the back hurts when you start lifting both legs at once.
• The angle of your leg flexion should be determined by your strength and stretching abilities. Aim for straight legs.
• If you have eaten, wait at least an hour. Exercising on a full stomach is harmful and difficult.

As with any workout, when working on the abs, you should follow the principle of gradualness. If your body has not previously experienced physical activity, start with the simplest option. That is, start with lifting one leg, and if this is easy for you, move on to raising both legs.

To comprehensively work out the abs, it is recommended to combine leg raises with exercises that primarily work the upper segment of the rectus muscle.

When to train your abs

For most people, doing this routine at least three times a week will be enough. Advanced bodybuilders can do it every day.

Personally, I like to do abs and cardio first thing in the morning when I get out of bed, leaving strength training for the afternoon. This is how I speed up my metabolism as much as twice a day.

If you prefer to train everything in one fell swoop, I would recommend loading the abs as a warm-up before strength training or a cool-down after it if you are planning on heavy exercises like squats or deadlifts. And after that, go to cardio.

Riveting

The most effective exercise that will allow you to load your entire abs evenly.

Thanks to it, you can get perfect abs in 8 minutes of exercise a day. In addition, it allows you to increase stretching and overall dexterity.

Some experience with previous exercises is required to perform. This is due to the complexity and the need to adhere to technology.

Lying on the floor, raise your legs vertically up and perform a twist.

The ideal movement will be in which your palms reach the toes of your feet.

At the moment of greatest tension, the body should rest only on the buttocks.