Perfect abs and a thin waist in 30 days - a set of exercises for women

Masha Lyogenkaya

fitness trainer

Shows a workout for sculpted abs and a thin waist.

What girl doesn't want a wasp waist and sculpted abs? Such parameters look aesthetically pleasing and always attract the attention of men. Of course, a thin waist is more likely a matter of genetics than a sporting achievement. But natural beauty can always be helped by training. After all, there is no limit to perfection. That’s why we suggest you start your journey to your dream figure right now with our workout. Within a month of training you will be able to see the first results.

Before training, be sure to do a warm-up. We will do four circuits of 13 exercises, resting 30 seconds between circuits.

Photo: istockphoto.com

Crunches

Technique:

• We lie down on the mat. Legs are bent at the knees. We raise our arms straight up;
• lift your shoulder blades off the floor and stretch your arms upward;
• Do not lift your lower back off the floor.

We do the exercise for 30 seconds.

If you've reached this part of the workout, it's time for a break. Rest time – 30 seconds.

Photo: istockphoto.com

The right diet for results

It is very important to adhere to proper nutrition in everyday life, and it is better to make it a natural part of your daily routine. But we will consider the nutrition factor in the paradigm of this program as one of the fundamental points. Below are lists of products that affect the program.

So, we completely exclude from the diet:

• Alcoholic drinks, coffee, strong tea.
• Flour made from white flour;
• Products containing yeast;
• Honey, sugar, any sweets from the store;
• Potato;
• Products containing starch;
• Fast food and fast food places.
• Fried.
• Semi-finished products.

We include in the diet:

• Drink clean water throughout the day (still).
• Fresh lemon (if there are no health contraindications).
• Salads from vegetables and herbs.

Don't be scared! This does not mean that the lists above limit you forever. But during the 30-day ab pumping program, this is counter-important.

Straight leg crunches

Technique:

• We lie down on the mat. Raise the straightened left leg up. The right one lies parallel to the floor, but does not touch it;
• we reach with straight arms to the left leg;
• the lower back is pressed to the floor, during the exercise we tear off only the shoulder blades from the floor;
• change sides and repeat all over again.

We do the exercise for 30 seconds on each leg.

Rest for 30 seconds.

Photo: istockphoto.com

Pay attention to proper rest

It is important to allow the body to rest and fully recover after training. This means that you should sleep at least 8 hours a day , no less. In case of non-compliance with sleep patterns and lack of proper rest, metabolic and functional processes in the body are disrupted.

In addition, if a person does not follow a sleep schedule and does not sleep enough, then he becomes lethargic, slow, the motivation to act disappears and overall activity decreases sharply. Take this information into account and avoid mistakes that lead to decreased performance and injury.

boat

Technique:

• We lie down on our stomach. We hold our arms straight in front of us;
• At the same time we lift our arms and legs off the floor, linger at the top point for a couple of seconds;
• we return to the starting position and repeat everything again.

We do the exercise for 30 seconds.

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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.

If you decide to try it, you can't start with such a large window right away.

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.

And also read, drying nutrition for girls and men. All abdominal exercises →

"Scissors"

Technique:

• we sit down on the mat. We hold our arms straight in front of us. Legs raised at an angle of 45 degrees;
• We make cross movements with our legs: first the left leg over the right, then the right leg over the left.

We perform the exercise for 30 seconds.

The active part of the workout is over, now you need to cool down and stretch your muscles. Here you can turn on your imagination and remember everything you know.

The workout can be done both at home and in the gym. Do it for 10 minutes a day, complementing your training plan. Then the path to your dream figure will be faster and more interesting.

Is it really possible to pump up abs in a month?

The concept of pumped abdominal muscles often refers to prominence. That is, the visibility of those same “cubes”.

Although literally this means achieving hypertrophy - an increase in muscle volume. If you follow this definition, then pumping up your abs in a month is absolutely possible!

After just 3-4 weeks of regular exercise, the abdominal muscles will become firmer and more pronounced, regardless of previous sports experience.

But this concerns the development of muscles that are located under adipose tissue.

Whether you can reduce your fat levels to the point where you can see a six-pack in 30 days depends on so many factors. And regular abdominal training will not be enough here.

In a month, two categories of exercisers can achieve relief:

1. People with a low body fat percentage to begin with (approximately 10-12%)

Pumping up your abs in 30 days improves muscle tone, your abs become more convex and your stomach looks more prominent.

1. Performing athletes

Professionals know their body well and clearly understand how it needs to eat and train to achieve quick results.

In addition, they have well-developed muscle memory and a good reaction of the body to the drying regime. All this provides quick results.

For people with little fitness experience and an average body fat percentage, the following goals can be achieved in 30 days:

1. Strengthening your abdominal muscles
2. Increased muscle tone
3. Reduce fat levels by 3-5%.

What is the essence of the application?

According to Anton, the application is quite convenient. If you want to pump up your abs, then you don’t have to create a program yourself, look for different exercises for the core, and combine them. Every day is already scheduled in the application. Of course, the number of exercises increases with each new day.

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The application pursues several goals at once: remove belly fat, get rock-hard abs and six-packs. The user can choose any one.

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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.

Causes of acute myocarditis in children

Acute myocarditis in children occurs at any age, starting from the neonatal period. It is especially difficult in early infants. Myocarditis is suspected in any child with signs of heart failure in the absence of congenital heart disease and especially in the presence of inappropriate tachycardia and/or shortness of breath, with enlarged liver and weakened cardiac impulse.

In the vast majority of children, the cause of the disease is bacteria and viruses (Coxsackie viruses, adenoviruses, influenza viruses, rubella, cytomegaly, herpes simplex). Viral myocarditis most often occurs in young children, and the cause of the development of myocarditis is viral-viral and viral-bacterial associations.

Non-infectious factors very rarely include allergic diseases, metabolic disorders (uremia, myxedema), leukemia, chemical or physical effects (ionizing radiation), exposure to toxins (lead, etc.), the effects of medications (Doxorubicin, etc.), animal bites (snakes, scorpions, etc.), heart injuries (blunt or penetrating), postpericardiotomy syndrome.

Development of acute myocarditis

The disease can develop through four main mechanisms:

1.

The direct effect of a pathogenic factor on cardiomyocytes is infectious myocarditis. This mechanism is usually observed in viral infections.

2.

Vascular myocardial damage due to:

• endotheliotropy of some pathogens (influenza virus, adenovirus, mycoplasma, etc.);
• immunocomplex lesions of infectious and non-infectious nature (immunopathological diseases of connective tissue).

3.

The damaging effect of antibodies and activated lymphocytes that cross-react with heart tissue. This mechanism is typical for post-streptococcal myocarditis.

4.

Purulent metastatic lesions of the myocardium during septicopyemic processes, which are rare in children.

Motivation

Usually the main reason for failure in getting abs is lack of motivation.

Motivation can be:

• Just look good (no matter how corny it may sound). Every person is selfish and wants to be the best, and modern fashion trends dictate to us that we need to be slim and beautiful.
• Health. Excess pounds not only harm a person’s emotional and psychological component, but also physical health. Problems of the cardiovascular system, as well as the musculoskeletal system, can prompt a person to start fighting fat deposits.
• The desire to become better. You can become better not only physically, but also psychologically. Sport is always closely interconnected with psychology. It’s not for nothing that they say “a healthy mind in a healthy body.”

Power

An important criterion when choosing a power plant is its power indicator. It is calculated based on the values ​​of the expected load that could provide power to the electrical appliances connected to the generator.

Before purchasing a generator, you should make a simple calculation of the level of electricity consumption. This is where knowledge about the classification of installations by power indicators will come in handy.

They are presented in the following categories:

1. from 0.35 to 1.5 kW - can be used as mobile generators;
2. from 2.0 to 6.0 kW - recommended for use in providing electricity to buildings with a small area;
3. from 7.0 to 15 kW - will be used for the electrification of a residential building, the territory of which is of medium size;
4. from 16 to 20 kW - an ideal choice for cottages and private properties with decent areas.

For the calculation, you can use an average residential premises equipped with traditional electrical appliances. The following household devices will be used as an example:

The calculation includes the following points:

• TV - 0.08*1.0
• lamps - 0.25*1.0;
• microwave - 1.0*2.0;
• vacuum cleaner - 0.8*2.0;
• refrigerator - 0.3*5.0.

Multiplying all the indicators and then adding them up, the following value is obtained - 5.4 kW. This is the maximum rated power when all devices are turned on at the same time. If we take into account the fact that the rated power of the devices is lower than the calculated one, and all current consumers will not be used, a unit with 5 kW is sufficient.

Other parameters

One of the most important parameters of power plant operation is the level of fuel consumption.
For mid-segment units, it varies from 1.2 to 2.5 l/h and allows generators to operate for several hours. The gasoline device has a fairly high efficiency and is capable of powering most modern electrical appliances. As for choosing a brand of gasoline power station, everything is extremely simple - in the domestic market, the most popular companies are Hyundai, Fubag, Honda, Elemax, Geko and Kubota. The Russian branch of devices is represented by Vepr.

It should be noted that when choosing a generator, an important factor is the weight and dimensions of the device. If the device is purchased for domestic purposes, it is worth taking a closer look at more economical models with a low power level. The mass of such generators, as a rule, does not exceed 15 kilograms. Such a unit will be an indispensable assistant in everyday life: in a private house or in the country.

Best time to exercise

Choosing the best time for training is quite difficult due to the individual characteristics of the body.

Experts advise exercising in the morning, but no one wants to hear about vigor in the morning. And if we also take into account the fact of being busy at work? After all, work schedules vary. In this case, the best option is when training takes place in your free time, be it morning or evening. The main thing is that you should not do this before going to bed, otherwise you may not fall asleep all night.

And of course, you should pay attention that you should not exercise immediately after eating. It is best before meals or 2 hours after, because you cannot exercise on a full stomach.