The abdominal muscles are one of the favorite muscle groups among teenagers and many people wonder how to pump up a sculpted six-pack abs to become strong and resilient. This article will tell you in full about how you can pump it up at home, in the gym, on the street using the best effective exercises that exist for pumping!
About all the exercises that we will tell you have proven their effectiveness and have proven that by doing them you can pump up and get the desired result from training in the first month of training, by including them in your set of exercises (training program), you can count on the shape of your abdomen changing and becoming more toned and excess fat accumulation in the waist area on the sides will go away, and fat will also go away and the desired cubes that you could have dreamed of for so long will appear, but you didn’t know what exercises you can do at home and in the gym to create a full-fledged training program for yourself.
There are different types of exercises, today we will tell you about exercises that can be performed on machines, with your own weight, with a barbell, dumbbells, fitball, medicine ball, on a horizontal bar, and also how you can train your abs with a partner in pairs, and we will also analyze training on time, which became popular in America and reached Russia, with the advent of new fitness methods, you can train without leaving your home; if previously everyone went to gyms to train, sports complexes now do not need to do this.
With the development of sports and the popularity of a healthy lifestyle, the fitness bodybuilding industry is constantly developing and with it new programs appear, views on muscle training, directions, new sports such as CrossFit, which in a short period of time has become one of the popular sports among young people, among teenage girls and men who like to train functionally with various equipment - barbells, dumbbells, as well as special CrossFit equipment such as a hammer, wheel, rope, weights.
What changes await you if you do the exercises constantly?
- Strength indicators will increase
- Muscles will become more rigid
- Stamina will improve
- You will have a muscular corset and core muscles
- You will have a slimmer waist
- You will remove excess fat from your stomach and sides
- You will develop rectus and oblique abdominal muscles
- You will get six packs on your stomach
- You will have an upper and lower
- You will improve abdominal stretch and muscle elasticity
Exercises for girls and men (guys) with their own weight
Exercises with your own weight have proven themselves at home; many girls (girls - women) choose this particular option for muscle training based on the fact that there is no time to visit the gym or it is simply convenient not to go anywhere and exercise in 4 corners! Men mostly train their belly on the street on the horizontal bar or go to the gym and pump up their abs there! Since many people think that if you pump them up at home, then you can’t pump yourself up with beautiful and strong six-pack abs! But this is all a myth. In fact, you can do it anywhere, the main thing is to know how to do it correctly.
The main mistakes that many people make when training
- Doing the wrong number of reps
- Doing the wrong number of approaches
- Incorrect training program (set of exercises)
- Controls are not combined correctly
- Not resting properly between sets
- Train too often, for example every day
- They train too rarely once a week, and that’s not enough
About how to properly pump so that muscles appear, the stomach of the sides goes away and cubes appear
TOP 10 effective exercises for the abs
Below we present several common exercises, including which in your training program, you can quickly achieve the desired result.
Pendulum
A simple gymnastic movement aimed at working the oblique abdominal muscles. In addition, this exercise allows you to engage your back, hips and even buttocks. It is a variation of the reverse crunch and is performed with your own body weight.
Sit on the floor, tighten your abdominal muscles. Raise your legs straight so that they are perpendicular to the floor surface. The arms are spread out to the sides.
As you inhale, lower your legs to the left all the way to the floor. Exhaling, return to the starting position. Do the same in the other direction.
You can learn more about the technique in this video:
Sitap
This exercise is well known to many from the school curriculum. In physical education classes it was simply called “pumping up the abs.”
Lie on your back, bend your knees, stretch your arms behind your head. Tighten your abdominal muscles, but not too much. As you exhale, lift your body to a sitting position. Please note that lifting is accomplished by twisting the lower ribs towards the pelvic area and moving the arms forward.
Inhaling, slowly lower yourself to the starting position.
Thematic video:
Oblique crunches
They are also “lateral” or “diagonal”. Many people mistakenly believe that women should not include this exercise in their training program because of the possibility of losing their waist. Incorrect statement. Oblique twists are very beneficial for health and do not pose a danger to the fair sex.
Sit on the floor, bend your knee joints, rest your heels on the floor surface. Now place the shin of your left leg on the thigh of your right in a crossing manner. Make sure your back and sacrum are pressed to the floor.
As you exhale, lift your body and reach your right shoulder to your left knee, simultaneously tensing your abdominal muscles and twisting. As you inhale, return to the starting position.
Useful video:
Book
One of the best exercises for the press, which turned out to be forgotten for a while. They began to exclude him from the training program as being particularly dangerous. But in fact, with the correct execution technique, it will bring nothing but benefit.
Take a sitting position (on the floor or exercise bench). Bend your knees slightly, pull your hips towards your stomach. Tighten your abs by slightly curling your lower ribs toward your pelvis. The arms are bent at the elbows and rest on both sides of the body on the bench or floor.
Inhaling, straighten at the hip joint, lowering your legs and torso at the same time. As you exhale, return to the starting position. Lifting is accomplished by working the pelvis and twisting the lower ribs towards it.
How to do the exercise correctly:
Twisting with body rotation
One of the basic movements that allows you to work your abdominal muscles. Performed on the floor or training bench.
Sit on the floor, bend your knees, and place your heels on the floor. The stomach is pulled in, the back is pressed tightly. As you exhale, lift your body and hold in the upper position for a couple of seconds. Then inhale and reach your left elbow to your right knee. Exhale, holding the twisted position for another 2-3 seconds. As you inhale, return to the starting position.
Do the same in the opposite direction.
Thematic video:
A hundred
A good exercise for training your abs. Easy to perform, it allows you to work the muscles of the abdomen, back, legs and buttocks.
Lie on your back, pull your stomach in so that your spine is completely pressed to the floor and your pelvis moves forward. Raise your knees bent so that your shins are parallel to the surface on which you are lying.
Now lift your upper body (chest area), tighten your abs more, twisting inward. At the same time, extend your arms forward and perform several blows in the air (5 for inhalation and 5 for exhalation). Then return to the starting position. Over time, the number of strikes should be increased and more approaches should be done.
To understand the technique properly, you should watch this video:
Leg raises on a training bench
This movement is often referred to in training materials as the “reverse bench crunch.” Simple and accessible even for beginner athletes.
Lying on a horizontal bench, place your palms under your buttocks (you can grab the edges of the bench), bring your legs together and slightly raise them, tense your abs. As you exhale, lift your limbs. As you inhale, lower slowly, returning to the starting position.
Important - you don’t need to lower your legs all the way onto the bench (keep them suspended). Moreover, you cannot rest your feet on the floor.
To have a complete understanding of the technique, you should watch this video:
Bike
Another effective abdominal exercise at home. Aimed at developing the rectus and oblique abdominal muscles. Due to the dynamics, it promotes accelerated calorie consumption. A real find for those who dream of a slender waist and spectacular relief.
Lie on your back, bend your knees. Raise the upper part of the body a little, clasp your palms at the back of your head. Now begin to bend and straighten your legs alternately, twisting your body in parallel, reaching your elbows to your knees (right to left and vice versa). Do not lift your lower back off the floor during this process.
Please note that the higher you raise your legs, the easier the exercise will become.
Video for clarity:
Elbow plank
You can perform this simple but very effective exercise both in the gym and at home. However, it is important to remember that a good result can only be obtained if the execution technique is followed.
Take a lying position with your stomach down, focusing on your elbows and toes. Lift yourself up into a straight line. It is very important that the buttocks do not protrude and the stomach does not sag. Stay in this position for as long as possible. Remember to breathe calmly and evenly.
At the initial stage, holding the plank for only 15-20 seconds is normal. Don't worry, over time you will achieve more impressive results.
Video on the technique:
Russian twist
This is a comprehensive abdominal exercise. It is performed both with your own weight and with weights (you can hold a medicine ball, dumbbell or other weight in front of your chest).
Sit on the floor, lean your body back slightly, legs bent at the knees and supported by weight. Clasp your hands in front of you, do not tilt your head, keep your back straight.
As you exhale, twist to one side, touching your elbow to the floor. As you inhale, return to the starting position. Repeat the movement in the opposite direction.
Useful video on the topic:
Strength and muscle training for teenagers
The physiology of muscles in all people is the same, based on this, there are physiological characteristics of the body from which you can’t escape anywhere even in training, it’s better not to invent a bicycle, but to do it the way our body is designed, it is known that if we perform from 6 to 10 repetitions, then our muscles are trained By increasing the strength of the mass, the growth of muscles and muscle fibers occurs, and in the future, if you train in this way, the treasured cubes appear on the stomach in the lower abdomen, as well as on top. If you have been training for a long time, and it is not visible, you need to pay attention to what you eat because if your total percentage of body fat exceeds 16 - 20%, it will be difficult to see in order for it to be visible in your body should be 10-12% fat!
Therefore, many who exercise follow proper nutrition and diet so that during training they lose excess weight and fat! The diet should consist mainly of protein foods and some carbohydrates; foods with a high fat content are excluded from the diet.
Throwing your legs over your head
Effect: the lower abs are strengthened, the lumbar region is stretched.
Technique:
- starting position - lying on your back
- Gradually raise your legs and throw them over the line of your head
- the emphasis is on the shoulders, not on the neck and head
- perform 10–15 times
IMPORTANT: while practicing at home, it is necessary to maintain a drinking regime - no more than one or two sips of water at intervals of two exercises; in total, the child should drink one and a half liters of water per day. It is better to eat one and a half to two hours before class and fill your food with complex carbohydrates. After class, the child needs to eat, but not earlier than 30–40 minutes later.
Endurance training
It assumes that if you perform from 10 repetitions to 30, or even 50 times, your muscles will train for endurance, thereby your muscle endurance will improve and at the same time excess weight will disappear not only in the abdominal area, but also your entire figure will lose weight ! If you train for endurance, then the body works so that excess fat is burned and calories are burned not only in the area that you are training, but fat is burned in the entire body, thereby the figure begins its transformation and begins to acquire the silhouette of a sports fitness figure.
Push ups
Effect: the muscles of the arms and chest are strengthened. It is important to do push-ups after squats in order to unload the leg muscles and load the upper shoulder region - this will evenly distribute the load on different muscles.
Technique:
- depending on the width of your arms, you can choose the load: if your arms are close to each other, then the biceps are worked, if the arms are spread wide, the chest is worked
- the body should be in a straight position, only the arms are bent
- perform a maximum of 10 times
- Another option is to smoothly lower yourself to the floor in this order - knees, pelvis, body, you also need to smoothly go up to the starting position
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.
Burpee
Effect : development of general endurance. The work includes the legs, abs, body, and arms. Performed in six stages.
Technique:
- starting position - standing
- crouching emphasis
- jumping with two legs while lying down
- lie down completely on the floor and do a push-up
- pull your legs to your chest, once again finding yourself in a crouched position
- jump up, clapping your hands above your head while jumping
- perform 10 times
At the initial stage, you need to achieve correct execution, then gradually increase the pace during the exercise.
