People start to pump up their abs for different purposes. Some people just want to get rid of everything unnecessary and tone their body, while others dream of becoming the owner of beautiful abs that will attract admiring (read: envious) glances on the beach. And, of course, for most people the question is interesting: how much can you pump up your abs? There is no clear answer to this, so let’s try to figure it out in more detail.
What does it take to pump up your abs?
There is no secret way to get abs. It takes effort, on many fronts, especially if you dream of beautiful cubes. To figure out how long it will take to pump up your abs, you need to find out the components that are required for this:
- Diet . Even if your abdominal muscles are very beautiful and trained, but there is a layer of fat on your stomach, they simply won’t be visible. Therefore, exercise may not be of any use if you do not adjust your diet. To eliminate excess fat, you need to stick to a diet.
- Aerobic exercise . To pump up your abs, you must adjust not only your diet, but also your lifestyle. You will have to make friends with regular physical activity. Run, jump rope, swim - in general, any aerobic exercise will increase the effectiveness of exercises directly on the abs significantly.
- Direct abdominal training . Like any muscle, the abdominal muscles need to be trained regularly. Moreover, it is the work on it that is one of the most tedious. Therefore, you cannot do without motivation. It is a mistake to think only about how long you can pump up your abs and wait for the result. You must love the process itself - this will help you not give up training halfway.
Myth #3: To lose weight, you need to give up fat.
Myth No. 3: to lose weight, you need to give up fat (photo: @joja) Many people believe that you can say goodbye to excess weight only by completely giving up fat or reducing your consumption as much as possible, but this is fundamentally the wrong approach.
First of all, it is worth remembering that nutrition should be balanced and each meal should contain proteins, carbohydrates and fats. It is also necessary to distinguish between the types of fats: trans fats, saturated and unsaturated. The first two types are unhealthy and are usually found in foods such as chips, pies, bread, fish fingers, and fast food. At the same time, unsaturated fats cannot be excluded from the diet, because they help the body absorb many vitamins and fight heart and vascular diseases. They are commonly found in vegetable oils, nuts and avocados.
Fats are an essential component of every person's diet and help maintain good health. If you exclude them from the diet, of course, you can lose weight, but your overall health will worsen, since the body will not receive the required amount of nutrients.
How long do you need to pump up your abs?
In fact, there is no clear answer to the question of how many days it takes to pump up your abs, since it will depend on many factors. Essentially, you need to do this until you get the desired result, and then you need to do exercises to maintain it.
3-4 months for the abs to become prominent . This is only if you resort to training and adjust your diet. You can also speed up the results by massage, taking additional supplements and so on. In a couple of months you can simply tighten your stomach, and in four months you can gain stripes or even cubes.
This is interesting: how to pump up a man’s abs at home
In the case of overweight people, the situation becomes more complicated, but everything is possible if you have motivation and exercise regularly. It will take a couple of months more, but the most important thing is the result!
How often should you pump your abs?
We roughly understand how long it takes to pump up your abs. You also need to know how often to pump it. Here the opinions of experts often differ. On the one hand, the abs are a muscle like any other. Hence the opinion that it is enough to train it 3-4 times a week. Other people believe that you need to download it every day.
In fact, working out your abs about three times a week is quite enough. Muscles need to rest and need about 48 hours to recover effectively. Therefore, it is not recommended to pump the press more often than once every two days. Doing exercises more often does not make sense. In addition, it puts additional stress on the spine, which increases the risk of problems with it.
During the day you should not pump your abs more than twice. Professional athletes often do abdominal exercises twice a day. Essentially, they break one hard workout into two easier ones. Performance does not change, but the muscles get a break - this improves the quality of the exercises and, accordingly, their effectiveness. This method may not be suitable for beginners. If you are not trained, then pumping your abs once a day will be enough.
Features of abdominal training depending on goals
The answer to the question of how long it takes to pump up your abs is directly determined by your goals. Press can be different. Girls usually just want to find a slim and flat tummy, a thin waist and not too noticeable relief. Men, on the other hand, often work directly on their abs, which will be very voluminous and noticeable even under clothes. These goals are different, and the features of training for them, accordingly, will also be different.
pumping up a girl's abs
Those who want to gain precisely voluminous abs should do few approaches, but perform the maximum number of approaches. It is advisable to use additional weights. Do the repetitions slowly and measuredly, controlling every movement.
The general rule of bodybuilding will apply here - to increase muscles, they need a load with additional weights. When doing the exercises, do not rush.
Those who are working on a thin waist should perform many approaches - about 6-7. You need to work hard, perform the maximum number of repetitions. Unlike the previous case, here you need to perform the exercises quickly. Over time, you should feel a characteristic burning sensation in your abs.
Abdominal training should consist of different exercises according to its principle. The press is divided into upper, middle and lower. If you work on only one area, it will become more detailed, but the rest may not be noticeable at all. In view of this, create a training program so that it is aimed at working all the abdominal muscles - this way you will get a complete and harmonious result.
You can also find different opinions regarding how long an abdominal workout should last. Some people think that you need to study for at least 30 minutes, others think that five minutes will be enough. The best option is considered to be a workout lasting about 15 minutes . The abs are a small muscle, and you shouldn’t overload it either. It is better to spend 15 minutes on effective active exercises than to strain yourself for half an hour, periodically languishing from fatigue.
The press has one unpleasant feature - it quickly adapts to the load. Therefore, focus not on the number of repetitions, but on quality. The training program needs to be changed periodically and made more varied. Correct exercise technique is important. Pain in the abdominal area is a sign that the load is enough. However, they do not mean that the muscles are growing. Likewise, the absence of pain does not mean that the muscles have recovered.
Building abs is not easy. This process will require time, effort, and a number of restrictions . But if you have already set yourself such a goal, under no circumstances give up halfway. By devoting several months to this task, you will get results that will delight you and amaze those around you.
30-day abs pumping program for girls
ab pumping program for men for 30 days
Fitness with Svetlana Danilova: Whoever pumps up his abs in the morning is acting wisely?
Do you remember with horror the morning exercises at the pioneer camp and school physical education in the first lesson? It’s eight in the morning, your eyes are drooping, your arms don’t move, your legs are tangled, and you’re being forced to do a cross-country race, squat until you’re blue in the face, or jump over a tall goat (I mean, it’s such a projectile). After such a start to the day, you feel disgusting - your heart is pounding, and circles are blurring before your eyes... Fitness instructor Revaz LUBENETS told how to properly train in the morning.
The heart wakes up
When we sleep, the blood circulates slowly and becomes thick, the heart rests and beats rarely. So when the alarm clock rings, don't jump out of bed and don't rush to put on your sneakers. “Wake up” yourself gradually. Remember how wise cats and dogs behave when they wake up? They stretch sweetly, preparing their body for the stress. Take an example from them. Open your eyes - stretch. First, open your palms and clench your fists. Extend your arms behind your head. And now the legs: socks away from you - towards you. Perform light twists - legs to the left and arms to the right. Only then roll over to your side, lower your legs off the bed and sit down.
Do you like morning runs? Go to a park, square, or get on a treadmill no earlier than two hours after you get out of bed. Have pity on your heart, don’t make it frantic and bleed your morning blood.
At the beginning of the day - only light exercise
The best option for the morning hours is a light 15-minute exercise. Knead and stretch all muscles and joints. If you only have time to visit the fitness club in the morning, before work, let the workout be gentle. Work out on machines with minimal weights, go to water aerobics, Pilates, yoga, or just swim in the pool. And leave the tedious strength training for the evening. Don’t forget that before morning classes you need to have a good rest - sleep at least 8 hours.
What about breakfast?
“In my opinion, it’s better not to eat before a morning workout,” says KP expert and presenter on the Domashny TV channel Denis SEMENIKHIN. - Of course, only if you go to the gym an hour and a half after you wake up. But be sure to drink a glass of water or an isotonic drink (a low-carb drink that hydrates the body and restores salt balance). And immediately after class (within an hour) have breakfast.
It is best to eat complex carbohydrates, that is, muesli, cereals or vegetables. They are good for the body, giving energy and a feeling of fullness.
Keep in mind that if you skip breakfast, you will feel tired, overwhelmed, and lethargic all day. In addition, the lack of morning “feed” slows down the metabolism.
There is one more problem. Usually, those who start the day actively develop a beastly appetite. Don't be scared! This is fine. Eat regularly and in small portions. Try to have two snacks before lunch.
“This,” explains Denis Semenikhin, “is a sign that the metabolism has activated and the “firewood” (that is, food. - Author) will burn without a trace.
Early classes
BEHIND
You haven't gotten tired of work yet.
There aren't very many people in the club.
After a gentle “awakening” workout and a contrast shower in the morning, you will feel energetic and cheerful all day long.
Even a simple complex will help you tighten your muscles, lose weight and improve your complexion in a few weeks.
AGAINST
Hard work for the heart.
It is not recommended to pump up muscles and give the body heavy loads.
You won’t wish your enemy to fall asleep with a heavy barbell in your hands!
Working out early in the morning isn't for everyone. As a rule, only early risers can force themselves to go to the gym at the crack of dawn.
ANOTHER OPINION
Exercising early can help you lose weight
“In terms of accelerating your metabolism for the whole day ahead and speeding recovery, there is no better time to exercise,” in his book “Fitness Made Easy!” says Denis SEMENIKHIN. — If you need to reduce the amount of subcutaneous fat, I prefer morning workouts and try to build a daily routine so as to make them possible. You haven’t eaten all night; after waking up, your metabolism naturally activates, and if you train before breakfast, your body will simply be forced to use its energy reserves to produce energy.
PRINT IT, CUTT IT OUT AND HANG IT OVER YOUR BED.
Get ready to exercise!
A simple complex will help you wake up and energize you for the whole day. Determine the load yourself, depending on how you feel. The main thing is to stretch your joints and stretch your muscles.
Wake up your arms, shoulders and neck
1. Stand straight, feet shoulder-width apart, arms bent at the elbows. Brushes - squeeze tightly and draw a figure eight with them. Now draw circles by bending your elbows. This is a good workout for your joints!
2. Relax your arms and make circular movements with your shoulders. First forward, then back. The exercise opens the chest and improves posture.
3. Tilt your head to the sides, back and forth, turn your head left and right. Do the exercise slowly and carefully so as not to strain your neck. Don't throw your head back too far. If you do these exercises every morning, your neck will not hurt when you make awkward turns or when there is a wind.
To the sides - together!
What: This proven exercise will help you stretch your arms, open and fill your lungs with oxygen, and if you turn to the sides, it will also work your waist.
How to: Hold your arms bent at the elbows in front of you, parallel to the floor. One, two - move your elbows to the sides. Now turn your body to the side and open your arms - three, four! Do the exercise in one direction and the other.
Squats
What: Deep squats are hard. Therefore, in the morning it is better to perform lightweight “half” squats (you can replace them with forward lunges). The muscles of the thighs and buttocks work.
How to: Place a light body bar or pole on your shoulders, straighten your back, and squat as low as you feel comfortable.
On the socks
What: exercise improves blood circulation and works the calf muscles. Especially useful for women who like to wear high heels and for anyone who sits a lot.
How: stand with your toes on a threshold or a thick book. If you warm up in the gym, use “pancakes”. Now rise to a height and stretch your whole body upward. Relax and stand on your heels.
Rifles
What: warm up the hip joint, thigh, stretch the groin muscles.
How to: Sit on one leg, extend the other to the side and place it on your heel. Now roll from one leg to the other. Slow and careful!
Tilts
What: stretch your arms and legs.
How to: Feet wider than shoulder width. Stretch up, and then bend over and reach your hands to the floor. Now turn your body and stretch up and to the side - bend over and reach one leg with your hands, return to the top point and bend in the other direction. Don’t forget about the most common bends: feet shoulder-width apart, one hand on your belt, the other extended upward. Bend to the side and at the same time extend your free arm parallel to the floor.
