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

Workout

Sports activities require a specific schedule, or regimen. A week is a short period of time during which you can adjust your figure. Therefore, you need to think through and schedule a schedule based on your free time.

By following the recommendations, you can pump up your abs in a week.

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

Exercise "Plank"

This exercise is considered basic. The abdominal muscles are worked, the entire torso is kept in tension. The classic “plank” is when the person performing the exercise rests on his forearms.

• This involves the muscles of the back, biceps, thighs and buttocks, as well as the rectus abdominis muscles.
• The body forms a straight line or plank. The elbows are located directly under the shoulders.
• The feet are parallel to each other. The heels should be pulled back and the gluteal muscles should be pulled up.
• The buttocks should be kept in good shape. The stomach is as tense as possible.
• You need to start doing the plank from 30 seconds, increasing the time later.

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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How long does it take to pump up your abs?

It is impossible to give a definite answer to this question; it all depends on the initial body weight and level of training.
The process can take from 1 month to a year of regular exercise, because in order for the abdominal muscles to become visible, you must first get rid of excess fat. This requires an integrated approach: regular training, proper nutrition and giving up bad habits. It must be remembered that intense training of the abdominal muscles will not lead to faster results; they need time to rest and recover. In addition, the abdominal muscles are involved in many exercises, so some athletes perform abdominal exercises at the beginning of the session, in which case warmed up muscles will only improve the results of the workout.

"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.

How to remove fat on the sides and belly for men

To quickly burn fat on the stomach and sides for a man, it is not enough to rely solely on physical activity. The process of losing weight is inextricably linked with a balanced diet. There is an unspoken rule that should be followed when losing excess weight: you need to burn more calories per day than you consume. That is why, first of all, you should review your own menu, and only then select individual training programs.

Be sure to check out:

• Proper nutrition: where to start
• Calorie deficit: how to eat right

10 nutritional rules for men to lose fat

So, to remove a man’s belly and sides at home, you must adhere to the following nutritional rules:

1. Follow your diet, try to eat small portions every 2-3 hours. Normally, a man needs to eat 5 meals: breakfast, lunch, dinner + 2 snacks. In the morning there should be more carbohydrates for energy for the whole day, in the evening - less carbohydrates, but more protein.
2. Be sure to include vegetables in your menu. Try to consume about 400 grams of vegetables daily. With these products we get fiber and vitamins. Vegetables can be consumed both fresh and prepared. Among fruits, we give preference to less sweet ones; it is better to eat sweet fruits in the first half of the day.
3. Consume enough protein (minimum 1.5 g per 1 kg of weight). Protein is meat, fish, cottage cheese, eggs, legumes. Proteins are a building tool for muscles, which is very important for improving the quality of the body.
4. The basis of the menu should be complex carbohydrates. They give a long-lasting feeling of satiety and help in building muscles along with protein. Of the complex carbohydrates, we first include cereals in the menu.
5. Minimize your consumption of fast carbohydrates. Sugar and flour instantly raise blood glucose levels, cause a rapid feeling of hunger, and provoke the accumulation of fat.
6. Limit your consumption of refined foods. It is almost completely devoid of fiber, which is necessary for quality digestion.
7. Vegetable oil should be varied, do not limit yourself to olive oil. Vegetable oils are the main source of fatty acids essential for health. Ideally, choose a vegetable oil rich in Omega-3, such as flaxseed oil. But don’t get hung up on one type of oil, try to alternate different types.
8. Don't over-salt your food. Excess salt leads to severe swelling and slows down the weight loss process.
9. Drink more water. Juices and sodas contain a lot of sugar, so we include water in the menu (the daily volume of water is about 30 ml per 1 kg of weight).
10. Steam dishes, do not overcook grains and vegetables. Minimal heat treatment preserves the maximum of nutrients in the product.

3 menu options to remove side fat

So, let's look at a few options for your diet in the near future. This is an approximate diet from which you can build on when developing an individual menu.

Option 1

• BREAKFAST: oatmeal (100-130 g) with cottage cheese (50-100 g);
• SNACK: a couple of boiled eggs;
• LUNCH: a portion of boiled meat (150-200 g) with green vegetables;
• SNACK: a portion of cottage cheese (100 g) and a fruit of your choice;
• DINNER: fish baked in foil with vegetables.

Option 2

• BREAKFAST: 3 scrambled eggs with fresh tomato;
• SNACK: a glass of milkshake with a pinch of cinnamon;
• LUNCH: a plate of classic borscht with a salad of cucumbers, tomatoes and garlic in olive oil;
• SNACK: whole orange, apple or pear;
• DINNER: beef liver (150 g) with cauliflower salad.

Option 3

• BREAKFAST: oatmeal (50 g) with cottage cheese (150 g) and green tea;
• SNACK: 5 dates;
• LUNCH: 50 g buckwheat and 150 g baked turkey/chicken;
• SNACK: a glass of natural yogurt;
• DINNER: canned tuna (150 g) and 150 g of stewed cabbage.

It is much more effective to reinforce a proper diet with systematic training. Let's look at exercises that will help a man get rid of his belly and sides at home without sports equipment. Most of the exercises presented below work several muscle groups in the upper and lower body at once, which will help you burn more calories and get rid of fat on your sides and belly faster.

What affects the relief?

What is relief? This is, first of all, a low content of subcutaneous fat in the body, which makes it possible to view the outline of the muscles and their structure. Thus, it is the owner of a sculpted body who will have protruding abs or oblique abdominal muscles. Such people are also called lean or athletic.

Relief and muscle thickness are very interrelated. And although the muscles may be worked out and hypertrophied, the abs may still not be visible. While it will not be possible to achieve relief without having dense and trained abdominal muscles. Without the presence of hypertrophied muscle mass and high-quality muscle development, it is not even worth working on the relief, because by removing excess fat, the muscles will not become more prominent or better.

But not only training is important in this process, it is more important to create certain conditions under which the muscle relief will be more distinct. Therefore, in order to remove excess fat, you must adhere to a diet. This is something without which not a single bodybuilder will go on stage fully prepared, and it will not be possible to achieve decent relief. Therefore, proper nutrition comes to the fore after sufficient strength training of the abdominal muscles.

Classes for girls

To pump up abs in 1 week, a young girl does not have to go to the gym. You can also train at home. This does not require any training equipment. But the effectiveness of abdominal training in a week for girls depends on competent organization.

Experienced trainers advise:

• Exercise before breakfast. If this is not possible, then you should pump your abs 2 hours after eating. It is not recommended to perform sports exercises before bedtime;
• Don't forget about warming up. This is very beneficial for the muscle group. You can dance, run in place;
• Refrain from heavy physical activity. There is no need to exhaust yourself with daily training. The optimal schedule is 3 times every 7 days. The complex exercise should be performed 20 times. ;
• Keep the rhythm. It is advisable to do the exercises measuredly, slowly, pausing for 3-5 seconds.

Girls who pump up their abdominal muscles to get a beautiful shape should keep in mind that training alone will not achieve a positive result.

It is important to follow a low-carbohydrate diet and eat smaller meals. By observing these conditions, you can pump up your abs.

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.