There is an opinion that it is extremely difficult to achieve six-pack abs at home. We are ready to refute this and conduct intensive training, the results of which will be visible in just a few weeks.
A set of exercises will strengthen the abdominal muscles and improve the definition of the abs.
Alexey Dmitryaev
bodybuilder, bronze medalist “Mens Physicist” - 2015
This workout can be done every day. It is not aimed at increasing muscle volume, but it will strengthen the abs well and create relief.
Crunches
Technique:
- We lie down, bend our legs at the knees.
- Lightly lift the shoulder girdle off the floor with each repetition.
- We perform the lifts while exhaling.
- Keep the abs tense during the exercise.
Important!
We do 20 repetitions of each exercise.
Photo: istockphoto.com
Straight body lift
Target : all abdominal muscles
Starting position: lying on your back, feet on the floor, knees bent. Feet should be hip-width apart, hands placed on the lower thigh.
Slowly curl toward your knees until your shoulders are about 10 centimeters off the floor. Hold this position for 3-4 seconds and slowly lower down. Perform 12 reps for abs.
Notes:
- Don't tuck your chin into your chest as you rise.
- Don't lay your head on the floor.
Crunches to the heels
Technique:
- We lie down on our backs. Raise your legs to 90 degrees.
- Raise your body and stretch your hands up to your heels. We stay in this position for a few seconds.
- We return to the starting position.
How to get dry in 6 days: a large set of exercises for men
Is it possible to pump up using small weights?
Hitch
After training, you need to stretch your working muscles. Three stretches are suitable for this.
Child's pose
Sit on your knees, lie with your stomach on your thighs, stretch your arms forward. This pose stretches the back muscles. Hold this for 10-15 seconds and then move on to another stretch.
Stomach traction
Lie on the floor on your stomach with your palms under your shoulders. Press your body upward, leaving your hips on the floor. If you can, straighten your arms. This pose stretches the abdominal muscles. Stay there for 10-15 seconds and return to child’s pose.
Side bend while sitting
Sit cross-legged. Place one hand on the floor, extend the other up and stretch in the opposite direction. This pose stretches the obliques.
You can repeat the set of exercises separately or include it at the beginning of your workout. In the latter case, perform stretching exercises at the very end of the session.
Plank
Target : abdominal and lumbar muscles
Lie face down on your stomach, starting on your forearms and toes with your legs straight and hips lifted to create a straight line from your head to your toes.
Your shoulders should be directly above your elbows. Focus on keeping your abs contracting during the exercise. Hold this position for 30-45 seconds and repeat 3 times.
Notes:
- Don't let your lower back drop during the exercise.
- You must look at the floor.
- For an easier version, perform a plank with your knees on the floor, but this will immediately reduce the effectiveness.
So, there are still 2 simple exercises left from the abdominal training program in 10 minutes, and the first 3 methods from the complex also have a simple level of difficulty.
What exercises should be performed in a 10-minute complex for the press?
First of all, try not to be distracted, perform each exercise sequentially, trying not to make delays or pauses between them.
First, do a warm-up - aerobic and stretching exercises.
The first three exercises effectively stretch the neck muscles and start from the starting position: sitting, straight back, legs crossed at the ankles.
- Hands on the back of your head, slowly tilt your head forward, while pulling your chin as close to your chest as possible, stay in this position for up to 10 counts, and lower yourself. Try to keep your back straight and do not press your hands on the back of your head too much.
- Alternately (right hand - left side of the head, and vice versa) perform the following exercise. Place your right hand on the left side of your head, and your left hand on your left knee. Tilt your head to the side, trying to touch your shoulder. Hold for 10 counts, lower yourself and do the same exercise in reverse. When performing this exercise, you do not need to force your ear to your shoulder, but keep your back straight.
- Place your hands on the back of your head and slowly tilt your head back, holding with your hands. At the same time, keep your back straight, do not bend or throw your head back too much.
- Effective for stretching muscles in the back and buttocks. It must be performed from a lying position: pull your legs bent at the knees to your chest, clasping them with your palms. It is necessary to raise your head and shoulders in this position, pulling your chin to your chest and hold for ten to fifteen counts. Try not to lift your lower back off the floor, and group yourself in such a way that you feel the stretch of all the back muscles.
- To stretch the side muscles. Position: lying on your back, arms to the sides, bend your knees, while pressing your feet to the floor. Lower your knees to the right, your head to the left, and vice versa, holding each position for 10 counts. Try not to lift your back off the floor, and move your knees as far as possible to the sides.
- Effective for abdominal muscles. Starting position: lying on your stomach, bend your arms at the elbows under the chest, while pressing your palms firmly to the floor. Raise yourself off the floor, slowly straightening your arms. Raise only your shoulders and stomach, your lower back should remain motionless. Hold for 10 counts. Try not to strain the muscles below the lower back, do not throw your head back, and straighten your arms at the elbows.
- Effective for stretching back muscles. Starting position: Get on all fours, placing your palms directly under your shoulders and pressing them firmly into the floor. Do the cat exercise, holding the arched back position for 10 counts. Try to bend as much as possible.
Nutrition
Before you pump up your abs in a week at home, you need to reconsider your diet.
Any sports training requires proper nutrition to help you lose weight. It is necessary to introduce healthy foods into your diet. You don't have to stick to a specific diet. It is enough that the diet is satisfying and has energy value.
Portions should be small and include the following products:
- Seafood;
- Bread;
- Oranges;
- Boiled meat.
Training schedule “Abs in 10 minutes” by day
Remember, you only need 10 minutes for the press. Remember also the main rules:
- perform the exercises, resting no more than 3-5 seconds between them,
- follow the order of the stages and correctly distribute the load, gradually increasing the number of times.
- change the pace of the exercise only when your muscles are ready for it.
Day one – upper abdominal workout
Perform three approaches:
- 1 and 2, the above method,
- 3 and 4 exercises,
- 5 and 1.
Perform each exercise for 15–20 minutes per set.
At first, you can get by with 10 repetitions.
Day two – oblique muscle training
Three approaches:
- 1 exercise,
- 2 exercise,
- Exercise 3.
Just like on the first day, try to perform the exercises 15-20 times.
How to pump up your abs in 5 minutes at home
Let's do five exercises without a break. That is, having completed one exercise, we immediately move on to the next. First clamshell exercise:
Let's do it to the maximum. As much as you can, preferably within one minute. If you feel very tired, you can stop at the lowest point and take a break.
Having finished, we immediately move on to the second push-up exercise:
Due to this, we will give the abdominal muscles some rest. At the same time, we will include the pectoral muscles and triceps in the work. This will allow us not to lose intensity and burn extra calories.
If you are a girl or have low physical fitness, do push-ups from your knees. We do as many push-ups as we can, preferably within one minute at a maximum. If you feel very tired, fix the position at the top point. Rest for a few seconds, but do not move out of the lying position.
Third crunch exercise:
One of the main abdominal exercises. Perform body crunches, this exercise begins with movement from the shoulder blades, do not lift the body too much. In this movement, it is very important to feel the abdominal muscles and constantly keep them tense. Similarly, we perform exercises to the maximum.
Fourth exercise : Maximum push-ups:
Fifth exercise plank with leg toss:
An exercise that involves all the muscles of the body. Including the abs and lumbar muscles. It is advisable to perform this exercise within one minute. This requires excellent physical fitness. Therefore, when you cannot perform leg tosses, just stand in the plank position.
In these five minutes, you will fully engage not only your abdominal muscles, but your entire body. If your physical fitness is not enough to complete each exercise for one minute. Reduce this time to 30 seconds, but do two such circles, but you can start with one.
How to get abs in 5 minutes of eating
No matter how hard you train, without adjusting your nutrition, you will not achieve success and get to your abs. But you can get to them even if you have a fairly large fat layer. The most basic thing you can do is to remove sweet and starchy foods, including sugary drinks. Replace some of the side dishes with vegetables high in fiber (cucumbers, all types of cabbage, lettuce), thereby reducing the amount of carbohydrates and, along with daily short workouts, you will definitely reduce your body fat and pump up your abs.
You can also do two or three low-calorie days a week. On these days, you will only eat high-fiber vegetables and low-fat block foods (chicken breast and other lean meats, low-fat cottage cheese, egg whites, fish). At the same time, on the remaining four to five days a week in which you will eat other foods, we will also exclude sweets and other unhealthy foods.
How to pump up your abs in 5 minutes - three main myths
1. By pumping up your abs you can remove your stomach.
By pumping up your abs you will not reduce your body fat. This all needs to be done through nutrition, calorie deficit, and so on.
2. The abs are divided into several muscles.
In fact, what you see many different abs is one muscle. She just has a lot of bellies. Forget about working up first, then down, the abs are one muscle. For example, when you lift your legs high, your entire abs work. It’s the same thing when you do crunches, the whole abs work.
3. The abs need to be trained in a special way.
The abs are a muscle just like any other. If you pump it too often you will overtrain. There is a statement that the abs swing in all basic exercises, this is true. If, for example, you have heavy basic exercises (lifting, squats), you should not pump up and kill your abs during this workout.
The most common mistake when training the press is the feeling that if you take maximum vectors, it’s good. In fact, the press is a twisting exercise and the angle of your back when performing should be a maximum of 180 degrees no more. Because you are putting stress on your spine.
Also, do not forget that the abs are the same muscle as others. There is no need to load it during training by doing 100-150 repetitions. So you won't grow anything. Perform 20-25 repetitions.
The press is pumped using the main two methods:
- Crunches
- Leg raise
It’s possible to pump up your abs in 5 minutes and start all the growth processes. But it is necessary for abs training to fail.
