Abdominal exercises: pump up the abdominal muscles to have beautiful abs

Reasons for lack of abs

You should find out about the reasons for this and try to influence them in order to change the situation and achieve cubes. But what are the reasons that your abs are not showing at all? Let's find out about them.

Lack of abdominal muscles

Most people have too few abdominal muscles to see their abs. Moreover, there may be few abdominal muscles not only because you eat a lot and don’t exercise at all, but because of the innate level of muscle fibers. But this can be corrected if you start training, or at least don’t quit training.

Lack of fluid in the body

When exercising regularly, you need to drink more water to start noticing changes. This way, water will help you lose weight and reduce body fat, which will make you see your abs. Moreover, you should drink at least 2 liters of water per day. With regular training, this is not so much that you will be able to drink this amount of water.

Lack of sleep

Don't forget about rest, because our muscles grow during rest, and not during training. Therefore, after a hard workout, rest, try to sleep at least 7-8 hours a day and just relax.

Stress

Regular stress prevents our muscles from growing, even after training. Because of this, instead of abs, you will have a belly and training will simply be pointless. Try to be less nervous or completely remove stress from your life. This way you can not only pump up your abs, but also avoid many diseases.

Self-control

If you set a goal to pump up your abs, then go all the way towards your goal. You can’t break down and eat everything, skip workouts, constantly sit, lie down, and so on. You simply won't achieve anything this way. Moreover, even if you managed to pump up your abs, then you still need to constantly maintain it. Otherwise, the abs will disappear and all the results from your training will go down the drain.

How to pump up your abs at home: video tutorials

From words to action. We will not bore you with incomprehensible descriptions of exercises. We will simply offer you several killer complexes that will definitely make your abs work to the maximum.

The first cool complex is from Hollywood trainer Janet Jenkins.
A twenty-minute workout - and everything is aimed only at the abs. We guarantee: your muscles will burn and your body will transform in no time! The complex is shorter for those who are constantly in a hurry. The trainer explains in detail and shows how to pump up your abs at home - all you have to do is repeat. Only 11 minutes - and the result is beyond praise: The most problematic part of the abdomen is the lower part, so do not forget to periodically perform the complex on the lower part of the abs. We have found an excellent option for you: And finally, for those who want not only to pump up their abs, but also to tighten their sagging tummy - the challenge bar from Anna Cukur. Perform a small nine-minute complex every day - and your abs will definitely thank you: Now you know how to pump up your abs at home so that you don’t experience excruciating pain from wasted time. We advise you to start the transformation right now!

How to lose belly fat and see beautiful abs

Strengthening your abs and losing some body fat may seem simple, but putting it into practice can be quite challenging. This requires consistency, time and patience.

But when you end up with six-pack abs, you will understand that it was worth it. And so it is necessary to lose fat and build muscle mass.

You can get what you want by following a diet and doing exercises daily. You can have incredibly toned abs, but no one will see them because of the layer of fat above them. In this article I will try to look at ways in which you can achieve the desired effect.

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.

4 main steps to losing belly fat and those coveted abs

STEP 1: Cardio Workout

One of the important stages in getting perfect abs is losing body fat. There is no method to lose fat in just one part of the body. You will have to lose weight.

Even if you have pumped up your giant abdominal muscle, you still won’t be able to put it on display due to the fact that it is securely hidden under a layer of fat.

This is where cardio training can help. These workouts are primarily aimed at losing body fat.

Here are some of them: cycling, dancing, jogging.

STEP 2: Don't overeat!

A large and filling lunch can usually greatly increase the time it takes to get the desired result . And the reason is that most people are not very active in the afternoon. And this serves as the basis for the theory that you should not eat before bed.

Having had a good lunch and moving little after eating, we do not expend all the energy received from food and the body decides to store it in reserve in the form of fat. In order to avoid overeating at lunch, you need to: firstly, have a good breakfast, and secondly, an hour before meals, you can eat a handful of nuts or fruits, this is what is called “suppressing your appetite.”

And immediately before eating, drink a large glass of water, thereby partially filling your stomach. And here the saying comes to mind: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” Although the phrase is hackneyed, if you adhere to the opposite, namely, have a heavy dinner and a bad breakfast, then you definitely won’t lose weight, I tried it.

STEP 3: Strength training

The larger the muscles in your body, the more calories they consume, even at rest. Lifting weights is also necessary to prevent muscle loss while losing fat. If you only do cardiovascular exercise (running, dancing, cycling), then with the loss of fat you will also lose muscle mass.

STEP 4: Maintain a Steady Metabolism

Eating small meals every three hours will keep your metabolism in a constantly elevated state. When you feel hungry, your body slows down its metabolism. And if you eat every three hours, there will be no feeling of hunger and your metabolism will be in an increased state. Also, every meal should contain protein to prevent your body from breaking down your muscles for fuel.

ABL training: what is it?

“This is a workout aimed at working the muscles of the legs and buttocks, as well as the abdominals,” explains Olga Savitskaya, manager of group programs at the Fitness Practice fitness club on Dynamo.
Today, Abl workouts can be found on many club schedules (sometimes labeled as Abl core). In their classic form, these are group classes (there are quite a lot of positive reviews about them on the Internet). However, even in an individual format, such training is very effective. With the right exercises, ABL can be done at home or in the park - in short, wherever is convenient for you.

Ab exercises

Twisting

Lie on the floor (with or without a mat) with your hands in front of your chest and your hands lightly touching your temples (not behind your head). Bend your knees. Raise your shoulders towards your knees using strictly your abdominal muscles. It is very important not to raise your entire back, but only your shoulders. Don't let your head touch the ground.

How to do crunches correctly (video)

Lifting the body with weight

Lie on the floor, legs pressed to the floor, arms crossed over your chest. Have someone hold your legs in the starting position, or you can secure them with whatever you want. Next, you need to sit in a vertical position, lifting your lower back off the floor.

It is necessary to keep your back straight without hunching . Slowly lower yourself to the floor. This exercise is aimed at increasing abdominal muscles. The larger the muscles, the sooner they will be visible. Therefore, as soon as it becomes easy to perform this exercise several times, you need to add weight.

Abs workout for girls. Abdominal exercises at home (video)

Leg Raise

Lie on the floor, legs straight, arms at your sides. Raise your legs straight up (without bending your knees at all). Lower your legs and repeat, without letting your feet touch the floor. In this case, your legs should be lowered as close to the floor as possible. This helps to tighten the lower abdomen. If you're really a monster, try doing leg raises with weights on your feet.

Leg raises while lying on the floor. Correct execution of the exercise (video)

Statics exercises

Focus on your elbows and toes, and your body should be absolutely straight, one might say stretched out. Stay in this position for as long as possible. To begin with, you should aim to hold for at least 45 seconds, while for experienced athletes, hold the body for more than 5 minutes.

Abdominal training program at home

Order and number of repetitions:

• 26 times standing bike;
• 16-22 twists;
• 20 repetitions;
• 10 leg raises;
• 22 recumbent bikes;
• 10 leg pull-ups to the horizontal bar;
• 16 lateral bends to the feet;
• 12 corners;
• 12 leg raises lying on your side;
• 26 climbers;
• 30 seconds of leg swings;
• 40-60 seconds plank.

The number of repetitions indicated in the list can be changed upward. When the level of training allows and there is a desire to pump up the athletic press, you should use additional weighting, for example, equipment and weights.

General recommendations and rules:

• the scheme described above is only one circle, but you need to do two;
• rest between approaches and sets is half a minute;
• you can speed up the pace only when performing a bicycle and a climber;
• If you feel a burning sensation, you can increase the rest time between approaches.

After training, it is recommended to do stretching, which will strengthen the result.

Abs in 15 minutes a day! Until it burns!

Train your obliques

Training these muscles is not so important at the beginning of training, but sooner or later you will get to it. On the one hand, beautiful (pumped) oblique muscles look very impressive. On the other hand, pumping these muscles increases your waist. Therefore, training these muscles aims to burn fat and not gain weight.

These muscles are located on either side of your stomach. There are several ways to train these muscles, and they all involve twisting your torso against resistance. You can bend to the side, spin the medicine ball from side to side, etc.

How to remove sides and pump up oblique abdominal muscles (video)

Press swing frequency

Constantly pumping the press may not give the desired result. Muscles must recover. Excessive stress contributes to their growth, so you need to train them regularly. Many people are interested in how many times a week to pump their abs.

According to experienced athletes, muscle recovery requires from a week to ten days. However, many do not pay attention to such recommendations. Beginners believe that the speed of muscle building depends entirely on the frequency of exercise. This is a deep misconception.

To acquire an elastic and sculpted abdomen, exercises are recommended to be performed in three ways:

1. Scheme "1x1". Many athletes use it. Once every 7 days is enough to really get your abdominal muscles working. It is recommended to focus this workout only on the abs, avoiding excessive stress on the legs, back, arms, and gluteal muscles. A full workout of the abdominal muscles should be performed once a week. During this time they will be able to completely rest and recover.
2. The “2×1” scheme involves pumping the press 2 times every 7 days. The main difference is that it is advisable to do a set of exercises for the abdominal area at the end of classes. Their intensity should not be less than other exercise patterns for the entire training period. It is recommended to pump up the press on Monday and Friday.
3. Scheme "3x2". According to this scheme, you need to pay attention to the press 3 times a week. During one workout, perform 2 approaches only for the abdominal muscles. The first approach involves minimal load, and the second one uses disks and dumbbells.

During exercise, you must remember to consume enough water. Approximately 40-60 minutes before the main workout, you should drink 0.5 liters of still water.

Find new ways to train your abs and develop your muscles.

Here are some of them : use a fitness ball to pump up your abs. This will make the exercise much more difficult, since you will still need to maintain balance.

4 SUPER exercises for the press with a fitball

Pump up your abs while hanging on the horizontal bar, and you can do this either upside down or down . Be creative and don't be afraid to try something new. It sounds banal, but there is no other way.

Effective pumping of the press on the horizontal bar

Side plank

The regular plank is a good exercise, but rather for a general range of muscles. But the side one greatly increases your chances of someday getting a belt. Lie down on your left side, with your left arm extended and resting on the floor. Raise your legs and pelvis, but without spreading your feet. You extend your right hand. You tense all the muscles you can. You freeze for 15-30 seconds. You change sides.

A set of exercises for training the abdominal muscles

Fitness, as you know, is aimed at toning all muscles, including the abdominal muscles. The press is one of the parts of the body that is quite difficult to work out, therefore, for the training to be effective, several rules must be followed.

The most important thing to remember is that you cannot perform the same abdominal exercises every day, as the body very quickly gets used to the load, which reduces the effectiveness of the exercises.

For your workouts to produce good results, you need to shock your muscles by using new exercises and new techniques for performing old exercises.

Abdominal exercises are very beneficial for human health. After all, it is the abdominal press that keeps our most important internal organs in the correct position: the stomach, bladder and intestines.

Therefore, we can say that doing exercises for the abdominal muscles is of great benefit for diseases of the digestive system, biliary tract and liver, because activates blood circulation in these organs.

It is also important that the presence of developed abs in a person helps to reduce appetite. This is because strong muscles prevent the stomach from stretching when you eat, so the nerve endings in the stomach signal to the brain that you are full earlier.

In addition, abdominal exercises activate not only the abdominal muscles, but also the muscles that support the spine, creating a natural “corset.” Developed muscles also help maintain correct posture while walking, sitting, and sleeping. It is known that problems with posture usually do not arise if the abdominal muscles are toned.

The abdominal muscles are located at different angles, in several layers, and have different directions. That is why a variety of exercises are needed to pump them evenly. In addition, these muscles have the ability to easily get used to the load.

During the training process, they adapt to the amount of work, and abdominal exercises cease to bring the desired result. To “stir up” them, variety in exercises is again required.

What do we get when we pump up our abs at home?

The main profit is, of course, the relief, cubes and stripes in the right places. But abdominal exercises are useful not only for this. Here are a few more bonuses that regular training will bring you:

• Abdominal exercises can be used as morning exercises. Your body will immediately wake up, become toned and receive a boost of energy that will last for the entire working day.
• You can reduce your diet: when the abdominal muscles become toned, they will support the stomach, preventing it from stretching. And this, in turn, will naturally reduce your appetite. And from now on, you will need less food to feel full. Both benefits and savings!
• You don’t have to spend money on a gym - if you do everything correctly, the effect will be no worse than training with a trainer. The main thing is to first study how to pump up your abs at home and put it all into practice.

Back exercises are also important

However, when intensively training the abdominal muscles, you need to remember that they play a practical role in the body - they are not just decoration aimed at improving the aesthetic appeal of the body.

• The abdominal muscles, together with the back muscles, are responsible for the motor activity of the torso, and neglecting the latter will not bring any benefit.
• To demonstrate a beautiful flat stomach without disturbing the proportions of the tissues and allowing the body to maintain posture and balance, you need to remember the interacting muscles of the back.
• This will give much better results and will also help maintain body health and symmetry.