How to pump up your abs in 8 minutes a day: effective exercises

Unlike other muscles in the human body, the abdominal muscles can be trained every day because they have a high ability to recover. It is enough to devote 8 minutes a day to training and after a few months the result of the work done will not be long in coming. It is important to remember that beautiful abs is not only regular training, but also proper nutrition, otherwise the muscles covered with a dense layer of fat will not be noticeable.

How to do exercises correctly

To prevent all kinds of injuries and sprains, it is important to stretch before training and warm up your muscles.

Useful tips for beginners:

Is it possible to pump up your buttocks at home?

Let's start with the fact that the shape of the buttocks is determined genetically, that is, from birth. For some it is more round, for others it is pear-shaped, and so on. With training you can influence the size of a muscle, but you cannot change its structure.

In addition, different types of muscle fibers dominate in the buttocks of different girls. Some people have more fast ones, that is, those who easily respond to typical strength training. Others have more slow, hardy ones that are less susceptible to growth.

However, regular exercise can work wonders, helping to increase the volume of the buttocks by 10-15 cm. Another question is how much time, effort and energy it will take.

Depending on your genetic predisposition, it will take 3-6 months to increase your butt circumference by 10-15 cm. If with the gluteals “everything is much more complicated,” it will take at least a year.

If you are committed to serious results and regular physical activity, you can start pumping up your butt at home. But provided that you are a beginner and have not done regular strength training before, or are starting exercise after a long break.

The fact is that beginners' muscles are very sensitive to force.

For such girls, to initiate muscle growth in the buttocks, simple basic exercises performed with their own body weight are sufficient.

In the first month and a half of home training, increasing the volume of your butt by 2-3 cm is a very real result.

True, such happiness does not last long. After 1-2 months, the muscles get used to the same type of load , growth slows down, and then stops altogether.

For further progress, going to the gym cannot be avoided. After all, only there there is a large arsenal of equipment with which you can continue to increase the load.

Daily Ab Exercises

Eight-minute exercises for the press have several difficulty options, but each subsequent one must be moved on only after the previous one has been fully mastered. You can build your own training schedule, consisting of a set of exercises and variations of different difficulty levels, or use an example option:

Effective exercises

To achieve perfect abs, you need to devote 8 minutes a day to exercise. It should be remembered that 90% of success in achieving beautiful abs is proper nutrition. Don't forget about cardio training.

Crunches

One of the most effective exercises with which you can quickly pump up your abs at home.

Basic

Exercise technique:

1. Lying on the floor, bend your knees, placing them on a slight elevation, so that an angle of approximately 90 degrees is created between the torso and lower legs.
2. Take the starting position with your chin pressed to your chest and your hands clasped above your chest.
3. Gently lift your shoulders off the floor and stretch them towards your feet. It is important not to raise your torso too high.

The movement should be twisting, but it is important to avoid flexion of the hip joint. It is necessary to lift only the upper part of the back from the floor and make sure that the back does not rise completely, so as not to involve the lower back. In this exercise, it is very important to strive to twist your torso to the waist, but your head should not protrude above your knees. You won't get the perfect pipe, but the execution technique will definitely be followed.

Lateral

Algorithm for performing lateral twists with the elbow to the left knee:

1. While in a horizontal position, you must try to touch your left knee with your elbow, while your hand should be behind your head.
2. The leg should be bent and unbent, but it is important not to place it on the floor, since this will make the exercise lose all its effectiveness.
3. The second hand should also be behind the head or on the stomach, which will allow you to feel the work of the muscles. You need to perform the exercise at a pace.

Crunches in the other direction: you need to do all the steps from the crunch exercise to the left knee, but in the other direction. When lifting your body, it is important to rely only on your lower back. Tension in the lower abdomen indicates that the exercise is being performed correctly.

To the side

Twisting on the left side:

1. Lie on your left side and bend your knees.
2. Then the right hand should be placed behind the head.
3. You need to pull the right side of your body towards your knees lying on the floor. It is important to try to do everything slowly and carefully, avoiding sudden movements.

Reverse crunches: In this case, the left side works, aiming for the right side of the body lying on the ground. Be sure to pull on your torso and not your neck to avoid unwanted injury.

Alternating crunches

You need to put your hands behind your head and alternately reach your left elbow to your right knee, and then your right to your left. You should try to reach the corresponding elbow with your knee.

With hands on stomach

Lying on the floor, you need to place your hands on your abs and place your feet on the floor. In this position, you need to raise your torso. When performing an exercise, it is important to control the technique in order to avoid unwanted injuries and ineffective training actions.

Feet touching

You need to lie on your back, raise your legs straight (or bent at an angle of 90 degrees) and reach your toes with both hands. During the exercise, only the upper body should rise and fall.

Reverse crunches

You need to take a horizontal position and place your hands along your body or on your stomach, cross your legs and try to pull your knees to your chest. It is important not to lift your lower back off the floor. For greater effect on the abdominal muscles, you can raise your head and shoulders.

Thrusts between legs

You need to bend your legs and leave a small space the size of your palm between your knees. Next, you need to jerk your arms, pushing them between your knees. It is important not to press your chin to your chest; it is advisable to look up.

Leg kicks

Having assumed a horizontal position, you need to place your palms under your buttocks and raise your legs. Secure your shoulders and do not tear them off during training. Only the lower body should be involved. Legs can be crossed and raised as high as possible.

Raising your legs up

Simultaneous leg raises without weights are suitable for people with average physical fitness.

Lying on the floor, arms along the body, palms down, legs together. The head lies on the floor; it is not recommended to raise it. It is necessary to raise both legs in the range of 45–60 degrees, briefly lingering in this position, and lower them back.

Raising the legs to the body

It is necessary to take a horizontal position on the floor, legs straightened. You can stretch your arms behind your head or rest your elbows on the floor. When exhaling, the body rises along with the arms and legs, and when inhaling, the body returns to its original position. During the exercise, it is important that only the abdominal muscles work.

What you need for ripped abs

Many may be very surprised when they find out that a sculpted, flat stomach practically does not depend on doing abdominal exercises. The minimum layer of fat in the waist area is, first of all, following a proper and balanced diet.

Exercise will help make your six-pack look more pronounced, but will not help you burn fat in your abs.

Add more movement by regularly doing cardio - running or brisk walking, exercise bike, orbitrek, swimming.

Use a calorie deficit by reducing the amount of food you eat at the expense of carbohydrates. Spend more energy than you consume, and relief will follow.

Only by observing these conditions does it make sense to perform abdominal exercises. Otherwise, the cubes will remain under a layer of fatty tissue.

Features of training for men and women

Male and female bodies have their own differences, which should be taken into account when developing training:

1. Muscle distribution. In women, the lower body is more prone to weight gain. Most of the muscle mass is located in the thighs and legs. They can be trained much better and faster than the chest and arms. In men it’s the other way around: arms and shoulders are better developed.
2. Volume of muscle mass. Muscle mass depends on testosterone - this is a “male” hormone, it synthesizes protein into muscle mass, making it easier for men to gain it. Glycogen, which is formed from carbohydrates, also affects the creation of muscles. Women produce less of it. Therefore, it takes them longer to build muscle mass than men. For this reason, it is much more difficult for women to “pump up” in the gym.
3. Bones . Women's bones are more vulnerable than men's, so they cannot do exercises with the same weight.
4. Endurance . Since fat is a store of energy, it makes women more resilient. A man can lift a lot of weight, but a woman can do more sets.
5. Flexibility . It depends on the ratio of elastin and collagen: women have more of them than men. Thus, women's muscles and ligaments are more adapted to pregnancy and childbirth.

Common fitness exercises are similar for both genders. The only difference is the additional weight, number of approaches and repetitions. In women's training programs, cardio training predominates, while in men's, the emphasis is on strength exercises and muscle gain.

Combination of incompatible

Well, now let's move on to the main contradiction.

To increase the volume of the gluteal muscles, in addition to proper strength training, you need to follow a special diet for muscle growth.

It involves consuming enough protein and carbohydrates. And also the total calorie intake with a plus sign. That is, energy consumption must be greater than energy consumption.

With this training and nutrition regimen, excess body fat can accumulate along with muscles. This is an inevitability that you have to put up with when training for muscle growth. It turns out that the butt grows, but along with it the stomach becomes covered with a layer of fat.

The situation is completely different when girls want to get sculpted abs. To do this, as mentioned above, you need a diet with a calorie deficit, that is, a reduction in carbohydrates and animal fats.

In this case, catabolism—tissue breakdown—begins to predominate in the body. And although the main target in losing weight is fat, a certain percentage of muscle is also burned along with it. Since a person loses weight comprehensively, along with a decrease in waist size, the buttocks also decrease.

This problem has long been known to bodybuilding. But the good news is that there is a positive solution to this issue.