How to pump up abs in a month for a girl: 8 best exercises

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

Many girls dream of a flat stomach and sculpted abs.

A athletic, toned figure will help impress members of the opposite sex.

Anyone with a slim waist can proudly wear her favorite dress and feel confident on the beach.

In this article we will tell you how to pump up a girl’s abs in a month, we will get acquainted with the most effective exercises for all abdominal muscle groups, as well as advice from experienced fitness instructors on nutrition and training organization.

Abdominal muscle anatomy

The abs are the visible part of the rectus abdominis muscle, divided vertically into two parts by tendons.

In the horizontal direction there are several beams on it. In sports, they sometimes use a division into upper and lower abs, although in reality there is only one muscle.

But differentiation is possible due to the fact that its different zones can be pumped up by performing completely different exercises.

Along with the lumbar muscles, the abs are one of the core muscles responsible for beautiful posture.

In addition, for an ideal figure, you should also work some other muscles:

• oblique external;
• internal.

They are located on the sides, starting in the armpits.

The training must be comprehensive and include various exercises; only in this case can a positive result be achieved.

What to do to make cubes appear

How long does it take to pump up your abs to get six-packs? What do you need to do for this?

It takes a lot of work to get six-pack abs. This:

1. Balance your diet.
2. Get rid of fat. And not only from excess, but to bring its content in the body to 10%.
3. Do hard training.
4. Don't forget about cardio exercises.
5. To live an active lifestyle.

Is it possible to pump up abs in a month?

This question worries many girls starting training.

There is no definite answer, but if a woman is thin, does not have an impressive layer of fat, exercises regularly and follows nutritional advice, then after 30 days she will achieve an impressive result.

However, it is important to remember that not everyone can get the desired cubes in a month.

It is very possible that the girl will be able to pump up the abdominal muscles themselves, but they will simply not be visible due to subcutaneous fat, in this case, cardio exercises should be included in the training program to lose excess weight.

Myths about the press

Get acquainted with the myths about the abdominal muscles that interfere with the correct approach to organizing a workout.

There are several of them: Abdominal exercises will help get rid of fat in women.

This is not true, even the most beautiful abs will be hidden behind fat deposits. However, exercise in any case will help keep your muscles toned.

To achieve results, it is enough to perform several basic exercises, trying to do a large number of repetitions.

This is not true, without cardio exercise it is impossible to achieve the effect. If you train daily, your abs will become perfect faster.

This is also not true; muscles need at least 2 days to rest and recover.

Rules for organizing training

To achieve noticeable results in the shortest possible time, remember:

Any workout begins with a warm-up, which prepares the muscles for the load.

This could be running in place, a series of bends, jumping, or a few dance moves.

You can exercise only 2 hours after a meal or snack.

Even those who want to achieve a six-pack of steel in the shortest possible time should not pump their abs every day; it is very important to give the muscles a rest.

It is important to remember that a full-fledged workout is much more effective than an isolated one, so it is highly advisable to work out various muscles of the body on the same day: the back, buttocks, and arms.

To achieve a quick effect, each exercise in the complex should be performed slowly, feeling the tension.

Contraindications

Before you begin targeted training to pump up your abdominal muscles, you need to make sure there are no contraindications.

These include:

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

Physical activity is contraindicated for colds, for women - during critical days.

In addition, pregnant women should not pump up their abs, especially in the first trimester.

About the importance of nutrition

In order to pump up beautiful abs in a month, you should pay attention not only to physical activity, but also to your diet.

You cannot go on a diet, otherwise your muscles will not be able to receive the necessary nutrients.

However, it is important to exclude flour, sweets, fatty, fried, and smoked foods from the diet.

The enemies of the steel abs are carbonated drinks and beer.

You need to eat in small portions 5-6 times a day, drink at least 1.5 liters of water daily.

The menu should include:

• rabbit or poultry meat (chicken, turkey), steamed or boiled;
• fish;
• fermented milk products (low-fat cottage cheese, natural yoghurts);
• brown rice, millet;
• vegetables (white cabbage, cucumber, pepper);
• fruits (except grapes, bananas).

Only if you follow a proper diet will you be able to achieve tangible results in a month.

Cardio loads

Without cardio exercises, it will be difficult to pump up your abs to six-pack abs in just a month, so choose 1 of the 3 options I suggested that you like the most. Each of them has its own characteristics, including different load, efficiency and execution time.

Jogging

It is enough to do 2 running exercises a week, and if it is not possible to exercise on a treadmill, then you can run in the nearest forest or at a stadium in warm weather. You need to run at an average pace for 45-50 minutes .

Jumping rope

This exercise is more intense and effective than running, so it will be enough to jump rope at an average pace. Perform the exercise 2-3 times a week for 7-10 minutes of continuous jumping, depending on your level of physical fitness. Personally, I prefer jumping rope as a cardio exercise.

The most effective abdominal exercises

The secret to perfect abs is well-developed upper and lower zones, as well as oblique muscles. Each group has its own sets of exercises.

Upper press

It is he who is responsible for the appearance of the desired cubes. Get to know the most powerful exercises.

Twisting

This is an effective and easy-to-perform exercise that helps work the rectus muscle.

It's done like this:

1. Lying on your back, bend your knees, hands behind your head.
2. Raise your neck and shoulder blades above the floor without lifting your lower back from the surface.
3. Hold the position for 1-2 seconds.
4. Return to starting position.

Repeat 20-30 times, perform 3 approaches.

Gradually, the muscles will become stronger, so to increase the effect, after the second week of training, you can start using weights (dumbbells 1-1.5 kg).

Back arch

It's done like this:

1. Lie on your stomach, arms clasped behind your lower back or extended forward, legs straight.
2. Raise your upper body as high as possible and hold the position for 5-10 seconds.
3. Relax.

Repeat 10-15 times, perform 3 approaches.

If you wish, you can make the task somewhat more difficult for yourself by simultaneously raising your body and straightening your legs.

Lower press

Get to know the most effective pumping options for this zone.

Reverse twist

This is one of the powerful exercises for quickly working the lower abs.

It's done like this:

1. Lie on your back, hands under the buttocks or along the body, legs bent at the knees, feet crossed.
2. Raise your pelvis, trying to pull it towards your body.
3. Fix the position at the maximum point for 1-2 seconds.
4. Relax and repeat (10-20 times, 3 sets).

The reverse crunch will be much more effective if done at a slow speed.

Rest between sets – up to 30 seconds.

Vertical scissors

It's done like this:

1. Take the starting position - lie on your back, legs straight, hands under your buttocks.
2. Raise your legs so that there is an angle of 45° between them and the floor.
3. Perform dynamic alternations of raising and lowering your legs one at a time, without bending your knees (“vertical scissors”).

Do not touch the floor with your feet, repeat 35-40 times, 1 approach.

Single leg pelvic lift

It's done like this:

1. Lie down with your arms at your sides. Bend your knees, place your feet as close to your buttocks as possible.
2. Raise your pelvis to the maximum possible height.
3. Straighten your left leg so that it makes a 45° angle with the floor.
4. Hold for 3 seconds, then return to IP.

Perform at least 25 times with each leg.

Lateral muscles

Girls should include these exercises in their program. But it is important to do them correctly, not to overdo it, which can lead to the disappearance of the waist and an H-shaped silhouette.

Experts advise paying attention primarily to static exercises.

Side plank

To perform it, you should lie on your side.

It's done like this:

1. Support on the elbow of the left hand and the outer side of the foot. Right hand on the belt.
2. Lift your hips off the floor.
3. Stay in the position for 35-60 seconds.

Repeat 3-5 times, changing sides.

Cross twist

Starting position – lie on your back.

It's done like this:

1. Bend your knees and raise them.
2. The calves are parallel to the surface.
3. Raise your shoulders and neck above the surface, do not change the position during the entire exercise.
4. Take turns straightening your legs and fixing the position for 2-3 counts.

Repeat 15-20 times, 3 approaches.

Side bends

It's done like this:

1. Stand straight, feet shoulder-width apart, hands behind your head.
2. Dynamically lean to the left, then to the right.

To increase the load, you can arm yourself with dumbbells, but girls should not chase serious weight; using weights of more than 1.5 kg is undesirable.

Do 2 sets of 30 bends in each direction.

Plank

Let's move on to exercises that will help you get sculpted abs on your stomach. And first we will look at the plank exercise. We highlight it separately for the simple reason that it is a universal exercise for the abs. And not only for the abs, but for the whole body: the muscles of the back, arms, shoulders and legs are also involved in the exercise.

And it’s quite simple to do: you just need to lie face down on the floor and rest on your outstretched, straight arms and toes. Stay in this position for several minutes. The main difficulty in the exercise lies in the static position - you cannot move or arch your back.

To increase the load on certain parts of the press, some plank options are possible. You can focus on one arm with your torso turned to the side, you can pull your legs up to one of your arms, etc.

Effective abdominal training programs

Get acquainted with ready-made sets of useful exercises for sculpted abs, which you can do at home without wasting time going to the gym.

Complex 1

Do:

• classic twist;
• lifting straight legs while lying on your back;
• plank (30-45 seconds, do 3 times);
• vertical scissors.

Each is done in 3 sets of 15-20 times.

Complex 2

Do:

• twisting (25-30 times, 3 sets);
• tilts (30 times in each direction);
• reverse crunch (15-20 repetitions, 3 sets);
• vertical scissors (20 repetitions, 3 sets);
• plank (60 seconds, perform 3-4 times).

Complex 3

Do:

• back bends (15-20 times);
• side bar;
• lifting the pelvis on one leg;
• bicycle (lying down, raise your neck and shoulder blades to a height of about 30 cm from the surface, raise and hold straight legs. Bend one at a time and pull the body, the right knee tends to the left elbow and vice versa, repeat 30 times in each direction, 3 approaches).

The plank is held for at least a minute, exercises in which the number of repetitions is not indicated are done 23-30 times in 3 approaches.

Rest between sets – 30 seconds, exercises – a minute.

The best complex for girls

Thanks to glossy magazines and television, most modern girls are simply obsessed with a flat stomach. But not everyone can afford it. Some due to natural laziness, and others due to simple ignorance of how to do this. But a flat stomach is, first of all, a lot of work, both physical and psychological.

So how can a girl quickly lose her belly and pump up sculpted abs in a month? Firstly, you need to adhere to a balanced diet, and secondly, perform a set of exercises. For example, like this:

1. Twisting.
2. Leg lift.
3. Simultaneous lifting of the legs and body.
4. Lifting the pelvis.
5. Frog.
6. Heel touching while lying on the floor.
7. Plank.

How long it takes to pump up a girl’s abs depends on the individual characteristics of the body.

Workout table

When building a monthly training program, you can use the following table.

Please note: on “rest” days, experts recommend performing the “Vacuum” exercise, which allows you to work out the internal abdominal muscles.

It is given like this:

1. Starting position: standing, feet shoulder-width apart, back straight.
2. Pull your stomach in as much as possible, the muscles should tighten noticeably, the appearance of a burning effect is a sign that everything is being done correctly.
3. Stay in this position for at least 30 seconds.
4. Relax and repeat.
5. On “rest” days, the number of repetitions is 10 times.

Monitor your progress

Last but not least, what you should do when pumping up your abdominal muscles is to monitor your results. Whatever your goals are, whether it’s how to pump up beautiful sculpted abs at home in 1 month, or simply lose weight and “remove your sides,” or become a sports model, you still need to keep a diary.

Nothing motivates more than personal progress. In order to monitor your progress, you need to keep a diary, take measurements of your waist and photograph your achievements for comparison.

Diary of nutrition and training

Keep a diary and write down everything you eat and what exercise you do. A diary will help you identify any mistakes you're making in your diet and exercise routine, as well as identify areas in your routine that need closer attention.

Waist circumference measurements

Weight measurements will not give you a clear picture or be a reliable representation of your progress. After all, you pump up your muscles, and they will become bigger. And muscles are heavier than fat. Therefore, it is better to measure your waist size. Measure your waist over your hips and don't try to pull your stomach in, be relaxed when taking measurements.

Before and after photos

Working on sculpted abs is quite a long process, and since you see yourself in the mirror every day, you may not visually catch your progress. In order to see it, take photos every two weeks and compare them, you will definitely notice how you have changed during this time. Well, you can also easily answer the question - in how many days can you build beautiful abs in men.

Nutrition

In fact, nutrition is a complex topic that has many subtleties. It all depends on your gender, body type, metabolism, age and health status, so let’s look at this topic in a more abstract way.

The first thing to do is take a closer look at limiting carbohydrates. Baked goods, sweet water, other sweets, pasta, even fruits are all high-carbohydrate foods. Roughly speaking, carbohydrates are easily accessible energy. When you exercise, you get tired and it uses up everything you recently ate to keep your body functioning. At the same time, fat is also energy. Therefore, in order to lose weight, you need to ensure that fats are spent on recovery.

You can eat various cereals in small quantities, but the main thing is meat, cottage cheese, eggs and vegetables.

Eating according to the dietary window method

There is another interesting technique, which, however, will be difficult to implement - a dietary window. For example, you woke up, had lunch at 12 o'clock, then had a snack at 16:00 and had a normal dinner at 19:00. If you repeat the same thing the next day, then from your last meal to the next you will have 17 hours. This means that training before lunch will be much more effective. Usually they practice 16 hours of fasting.

Women are generally not recommended to cross the 12 o'clock mark. The main thing to remember is that you can pump up your abs for a month, but you always need to eat right.