Cubes on a girl’s stomach: how to pump them up quickly and efficiently

Today we have another extensive topic: “How to pump up your abs.” The most interesting thing is that almost all the exercises that girls, and even guys, do in the gym or at home are ineffective. Constantly hammering your abs with crunches and completely ignoring nutrition does not give any visible results.

Moreover, many exercises are contraindicated in the presence of diastasis. As a result, the stomach looks even worse than before classes. In each case, the approach to training will be different. Below I will give 3 effective training programs with different tasks, and also name the best abdominal exercises. But first, a little about what the press is.

Muscle atlas

Abdominal muscles are far from 6 (or cubes. Cubes are only the visible part, under which lie deeper layers. And, moreover, there is no upper and lower press. This convention is adopted for simplification and more visual understanding.

The general picture of the abdominal muscles looks like this:

Abdominal muscles

The press refers to the muscles of the abdominal wall and includes the following sections:

• straight;
• oblique: internal and external;
• transverse.

6 or 8? What determines the number of cubes?

The visual “cubic” abs are created by the rectus abdominis muscle, which is divided into 6 or 8 cubes by horizontal and vertical tendons. Although anatomists say that there may be 10 of them. The number of cubes is genetically determined and you can never change their number.

Cardio load

Cardio exercise improves heart function, develops endurance, and speeds up metabolism. With proper training, the body begins to use up its own fat reserves.

The best cardio exercise is running outdoors or on a treadmill.

The most effective way to burn fat is interval running. Just 20 minutes a day of running at a variable pace is enough to see results within a few weeks.

A simple device is also best used with a change of tempo - at maximum, low tempo, medium tempo.

You can choose any other cardio workout, the one that is closer to the heart. This could be skiing, cycling, walking, etc.

The main thing to remember is that a slow or fast pace leads to an increase in execution time. The best thing is a change of pace.

Is it possible to pump up abs at home?

Most abdominal exercises are performed without machines. And if you consider that ordinary twisting exercises are considered the most effective (according to research results), then home workouts will not be at all inferior to exercises in the gym.

But in order for there to be a visible result, you need to follow 2 rules:

1. Exercise regularly . Getting six-pack abs in 1 week is a myth. The first tangible results with constant training will appear in 1–2 months. And in order for your stomach to stay in shape, you need to learn to pump it systematically.
2. Eat properly . The main goal of training is to burn fat and form a beautiful muscle profile. Proper nutrition will help with this. The basis of the diet should be proteins. But the amount of carbohydrates and fats needs to be reduced, especially of animal origin. We consume only long carbohydrates, and mainly vegetable fats.

Foods are the enemies of a slim waist

You will have to exclude the following foods from your diet for a long time:

• flour products;
• any dishes and products that contain sugar;
• any confectionery, chocolate, sweets;
• fruits with a high glycemic index.

It is better to avoid bread altogether. Occasionally you can allow yourself a couple of slices of Borodino bread. So that the body does not lack carbohydrates, you need to eat oatmeal in the morning, and buckwheat, pearl barley, and barley for lunch. You can also eat any vegetables except potatoes. Potatoes are rich in starch, and their frequent consumption in food provokes bloating in many people (at the same time, it looks like a girl is pregnant).

You don't have to limit yourself to eating protein foods. Meat, seafood, protein shakes, dairy products - all this can be eaten without fear for your figure.

The best abdominal exercises for girls: complete list

You must have noticed that most girls and guys do the same abdominal exercises. There are actually a lot of them. So that you don’t hammer your abs with crunches alone and don’t stand in the plank every time, I’ll give you the best “abs” exercises.

10 best abdominal exercises:

• straight crunches lying on your back;
• twisting with a rope handle at the lower block;
• twisting in a press machine;
• leg raises while lying on your back;
• straight crunches on a Roman chair;
• leg raises while lying on a Roman chair;
• exercise “book” sitting on the edge of a bench;
• hanging leg/knee raises;
• plank – all types;
• stomach vacuum.

Interesting: according to research results, standard straight crunches lying on your back showed the highest EMG muscle activity, which indicates high efficiency.

Also, the results of numerous studies say that there is no significant difference in exercises for the upper or lower abs. All of them equally affect the entire abdominal area.

Should girls pump up their oblique abdominal muscles?

By influencing the target muscle group, we achieve its volume. Accordingly, by pumping up the oblique muscles, we expand the width of the waist. Remember, never do side crunches or side bends with dumbbells or other weights. These and other “side” exercises will not get rid of your sides and will not make your waist thinner. On the contrary, they will only expand.

But this does not mean that it is under no circumstances possible to pump up the oblique abdominal muscles. In fact, it is possible and necessary, since the tone of these muscles allows you to form a narrower waist. Just work with them no more than once a week and do bodyweight exercises. And pay attention to exercises such as the side fold and side plank. These exercises are free of adverse effects.

Cardio load

Cardio exercise improves heart function, develops endurance, and speeds up metabolism. With proper training, the body begins to use up its own fat reserves.

The best cardio exercise is running outdoors or on a treadmill.

The most effective way to burn fat is interval running. Just 20 minutes a day of running at a variable pace is enough to see results within a few weeks.

A simple device is also best used with a change of tempo - at maximum, low tempo, medium tempo.

You can choose any other cardio workout, the one that is closer to the heart. This could be skiing, cycling, walking, etc.

The main thing to remember is that a slow or fast pace leads to an increase in execution time. The best thing is a change of pace.

Exercises for different parts of the abdominal muscles

One of the main factors in building the right abdominal workout is the choice of exercises that will affect different parts of the abdominal muscles.

Exercises for rectus muscles

This includes most abdominal exercises. These are exactly the ones that make the stomach sculpted. As a rule, they are all dynamic, that is, they are accompanied by movements. These are the following exercises:

• all types of twists;
• lying and hanging leg raises;
• roller exercise;
• scissors exercise;
• "book";
• "bike";
• "jackknife".

Transverse muscle exercises

Exercises to develop the transverse muscles are responsible for the appearance of the abdomen. That is, they reduce its volume and give tone. But they hardly contribute to the appearance of cubes. These include:

• lying pelvic lift;
• vacuum;
• different types of planks.

The abdominal muscles are part of the core muscles. This is a whole group of muscles that forms the so-called “muscle corset” and is responsible for stabilizing the body and protecting internal organs. Strong core muscles mean beautiful posture and a flat stomach. Therefore, we make sure to include core muscle exercises in our training program.

Special diet

Rapid progress is impossible without proper nutrition, only then will a girl who exercises without long breaks get textured abs in a month.

In the first week, it is necessary to give up fatty foods and sugary drinks, smoked foods and fast food, and other unhealthy foods.

The daily calorie intake should not exceed 2000, and the amount of water drunk should reach two liters, as liquid helps burn fat.

The second week is more strict, the calorie intake is reduced to 1300. Due to a lack of calories, the body will begin to burn fat and the abs on the stomach will become more noticeable.

The third and fourth weeks involve eating boiled vegetables, all types of fruits, dairy products and nuts. During this period, experts recommend taking a course of vitamins.

The female body accumulates and retains fluid more than the male, therefore, it is necessary to reduce salt intake in the diet, because puffiness increases the appearance of the figure, making it larger.

The main secret to a thin athletic waist is 70% nutrition, and the rest is exercise.

Useful tips on how to pump up a girl's abs faster

These tips will help you improve your workout results and get your stomach in shape faster.

1. Get rid of excess weight . If you have some belly fat, then first of all focus on nutrition and cardio exercises. Only when you lose excess weight, switch to abdominal exercises.
2. Analyze the result . Keep a workout and nutrition diary. This is the best way to monitor your results and get closer to your goal faster. Every day, write down everything you eat and what exercise you do.
3. Measure your waist circumference . With proper weight loss, weight comes off slowly, on average 1 kg per week. Visually, you may not even notice it. The scale won't tell you for sure either, since you can lose weight by simply getting rid of excess fluid. It’s even better to take full-length photographs of yourself once every two weeks. This is very motivating (if there is a result, of course).
4. Change the load . Change your exercises and training program periodically. This will avoid addiction and stagnation in progress. And you yourself will get tired of practicing according to the same scheme, and you can quickly give up training.

That's all, actually. You have in your hands a complete guide on how to pump up a girl’s abs correctly. Choose the appropriate program option and train. Good luck and beautiful bellies to everyone!

How often should you train and how to train correctly?

You need to pump properly 2-3 times a week between workouts, let your muscles rest for 1-2 days, this regime is considered the best so that the muscles are fully restored and stop hurting, if it still hurts after the last workout, then the recovery period should be extended until it stops hurting... Muscle soreness is caused by that during the training process metabolic reactions occur in the body, after which lactic acid appears in the muscles!

Muscle recovery period after training

The period of muscle recovery is different for everyone; some go through it every other day; some after 2; some after 3; it also depends on how much strength training you usually had; if it was easy, then it will recover quickly; if it was heavy, for example, for strength, it takes 2 – 3 days to recover! During the recovery period, the muscles grow and gain strength again, and each time your muscles progress both in size and their strength and endurance improve.

Basic principles of training

Recommendations for pumping up abs for girls are slightly different than for boys, since the abdominal fibers in women and men are structured differently. However, when creating a program for working out the rectus abdominis muscle, it is necessary to follow generally accepted recommendations to achieve the desired effect quickly and without harm to health:

1. It is preferable to exercise on an empty stomach. It is understood that 2-3 hours must pass after the meal, otherwise there is a risk of disruptions in the gastrointestinal tract, and as an unpleasant consequence - nausea and a feeling of “a stone in the stomach”.
2. Regularity is the main guarantee of results. The optimal regime of strength sports loads is alternating a day of work with a day of rest.
3. Each type of movement should be performed 15-25 times, repeating in 4 sets. It is important to increase the load gradually, without causing overload.
4. Girls need to combine strength exercises with stretching and endurance training.
5. Compliance with the drinking regime is an essential condition for progress. The daily minimum is 1.5 liters of plain water.

The most effective exercises for pumping up the abs (photo)

No special equipment is needed, you only need a yoga or fitness mat, since all movements are performed on the floor. Classes should be preceded by a warm-up. To warm up the muscles, dancing or any other active movements (jumps, turns, small swings) are suitable. Warm-up should last about 15 minutes , then you can move on to pumping your abs.

1 Exercise

2 Exercise

3 Exercise

4 Exercise

5 Exercise

6 Exercise

1. You can start with classic crunches. Starting position - lie on your back, clasp your hands at the back of your head, rest your legs on the floor, bending your knees. Using your abdominal muscles, you need to stretch your body up, then return to the floor. The muscles of the arms and neck are not involved in this exercise!
2. Leg raises work the abdominal muscles very effectively. From a lying position on the floor with your arms extended along your body, you should simultaneously lift your straight legs upward, then smoothly return them to the mat.
3. Lying on the floor, you need to raise your straightened legs and stretch your feet towards the ceiling. Your hands should be placed behind your head, and your socks should be pointed towards you. As you exhale, you need to reach your hands towards your feet, lifting your shoulders plus your upper back off the floor.
4. The second and third exercises can be combined by simultaneously lifting the legs and pulling the hands towards the toes.
5. When lying on your back, you need to slightly raise your legs and back, transferring your weight to your buttocks. Hands stretch along the body. Having achieved stability, you need to raise your body and at the same time pull your knees towards you. Then you should return to the original position.
6. Continuing to lie with your legs raised, you need to bend them at the knees (shins parallel to the floor). Hands lie next to the body. It is required to perform crunches, lifting the pelvis and pointing the toes at the ceiling. For those who have been training for a long time, you can put your hands under your head - this will increase the load.
7. “Plank” strengthens the abdominal and back muscles well . In its classic version, you need to stand on your elbows and toes, straightening your body in a straight line. It takes from 20 seconds to 5 minutes to stand. The plank can also be performed from a position lying on your side.

The following exercises are recommended for more advanced athletes. They work the entire abdominal area, accelerating the appearance of six-packs.

• The first position is sitting on the floor, leaning on your hands behind your back. The torso is slightly tilted back, the legs are straightened in front of you. Using your abdominal muscles, you need to pull your knees towards your chest and slowly return them back.
• Start from a position lying on your back, arms along the body, knees bent, and feet resting on the floor. Alternately, you need to touch the heel of the same side with your right or left hand. Move using the efforts of the body.
• Crunches on a fitball. You need to choose a projectile that is suitable in size and well inflated. You need to lie on the ball with your back, pressing your lower back to it. You should move slightly back and forth and to the sides to achieve stability. Legs are bent at the knees and rest on the floor, hands are on the back of the head. Twists are performed using traditional technology. However, by balancing on a stability ball, more muscles are involved. During the exercise, the abs should be kept tense, and the legs should not be lifted off the floor under any circumstances.
• Leg raises on parallel bars. This projectile can be easily found in the nearest park or stadium with a sports field. You need to lean on the bars with your elbows and palms, your legs hang down, your abdominal muscles are pulled up. As you exhale, you need to pull your knees towards your chest. At the top point you need to linger as long as possible, then smoothly lower your legs. Complicating the exercise is raising straight legs to an angle of 90°. The most difficult option is hanging leg raises, that is, when the athlete hangs on straightened arms.

Exercise "Vacuum"

The “Vacuum” exercise helps to tighten sagging abdominal muscles. It is very simple, but it speeds up the process of losing weight and toning your abdominal muscles. You can perform it while sitting, lying down, or standing.

While exhaling for a long time, you should draw in your stomach as much as possible. Take a powerful breath, drawing in your abdominal muscles even more. You need to keep your stomach pulled in for as long as possible. It will be useful from time to time to simply tighten your abs and hold the position.

Proper nutrition

If the initial situation is aggravated by excess weight, then the task is complicated by the need to “burn” the fat layer. Otherwise, the cubes will be pumped up, but hidden under a layer of fat. Here, in addition to exercise, a special nutrition program is needed.

In pumping cubes, 80% of success depends on diet. The amount of carbohydrates in the daily menu affects the volume of fluid in tissues, internal organs and systems. Therefore, in order to achieve an attractive body shape, it is necessary to reduce the amount of carbohydrates and fats consumed and increase the amount of protein entering the body.

You should switch to a six-meal regimen. The majority of your diet should consist of:

• milk and its derivatives with low fat content;
• lean meat;
• vegetable oil;
• oatmeal;
• bread made from whole grain flour;
• peas and legumes;
• berries;
• nuts;
• egg whites;
• vegetables;
• spices that speed up metabolism.

When working on abs, you shouldn’t go hungry. Only as a snack it is better to prefer protein products or a milkshake. Such food will relieve the desire to chew something harmful, and will give the abdominal muscles “food” for cubes.

Thus, if you put in some effort, you can achieve an impressive result and a beautiful figure. When abdominal exercises and proper nutrition become an integral part of your lifestyle, all you have to do is follow the given program to quickly pump up your abs and maintain the result.

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Heel touch crunches

Most of all, the oblique abdominal muscles are used here, as well as the core muscles.

Lie on the floor and bend your knees, placing your feet a short distance from each other. Stretch your arms along your body. As you exhale, slightly lift your head and shoulder blades off the floor and touch your left palm to your left heel, then repeat the same for the right side. Return to the starting position and inhale. Do at least 16 repetitions.

We would like to give you some important recommendations that will help you do the exercises correctly and lose weight in your waist and stomach for a long time.

• Since most exercises are performed lying down, make sure that the surface under you is smooth and firm. Otherwise, you may experience discomfort or require additional effort to balance.
• When performing exercises, take into account the characteristics of your body. Choose angles that are comfortable and natural for your anatomy.
• When placing your hands behind your head, do not press on it under any circumstances. Remember that we are pumping the abs, not the neck.
• Keep a steady pace. Concentrate on the condition, feel your muscles. What is important here is the quality of the action performed, not the quantity.
• Watch your breathing.

Woodcutter

A dynamic exercise that, in addition to the abs, involves the whole body. To do this effectively, you'll need a weight (if you don't have a dumbbell, use a water bottle).

Stand with your feet shoulder-width apart and hold a weight with both hands. Squat down, keeping your back straight, and turn your body to the side, moving your hands behind your hips. Then exhale and lift the weight up in the opposite direction, moving diagonally. Then do the same in the other direction. The repetitions should be at least 16. It is extremely important to perform this exercise slowly and clearly controlling each movement.

Reverse crunches

One of the basic exercises that works well on the lower abs and transverse abdominal muscles. It is similar to the leg raise described above, but has a greater range of motion.

Lie on your back, place your arms along your body, palms down, so that it is comfortable to lean on them and the position remains stable. To begin with, this exercise is best done with bent legs. Raise your knees toward your head or up so that your hips and lower back are slightly off the floor. Avoid strong swings and excessive stress on your back. Then slowly lower your legs down without touching the floor and repeat the movement at least 15 more times.

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.