Every person undoubtedly wants to look beautiful and attractive and, of course, be in good physical shape, but many people remember that they need to tone their body only before certain events, for example, a vacation or some important event.
That is why many people are concerned with the question of how to quickly get the desired result, including how to pump up your abs in a week. The last question very often worries girls.
Therefore, in this article we will tell you about the possibilities of obtaining this result.
Every person understands that considerable effort must be made to achieve results. The same applies to abdominal workouts.
It is impossible to get perfect abs in a week, but a couple of weeks will be enough to get relief in the abdominal area.
To obtain maximum results, of course, regular training in the gym is necessary, but if it is not possible to regularly visit the gym, then you can do training at home.
There are a lot of exercises for training that can be performed at home without the use of special equipment.
How to pump up abdominal muscles effectively in a week or a month for a girl or a man
Few people know how to quickly pump up abs in a week, but this is only possible if there is no fat layer on the stomach or its presence is minimal.
To understand how to pump up your abs in a week, you need to learn effective techniques and exercises for the upper and lower abs.
It is important to remember that abdominal exercises do not burn fat, but only strengthen the abdominal muscles.
Therefore, you should combine classes with any other physical activity, for example, walking. To effectively pump up your abdominal muscles, you need to spend 10 minutes at the beginning of the session for stretching and cardio training.
You need to end your workout the same way you started it - 10 minutes of cardio and stretching. To pump up your abs in a week, you need to exercise every day , and the minimum training duration should be 40 minutes. Fitness trainers advise starting with 3-4 sets of each abdominal exercise, regularly increasing this number to 15-20 repetitions.
It will take a beginner a month to pump up his abs to six-pack abs, but with a higher level of athletic training, results can be achieved faster.
Upper press
The rectus abdominis muscle is conventionally divided into 2 parts: upper and lower.
In everyday life, most of the load goes directly to the upper abs, due to which it can be pumped up faster than the lower muscle.
In a week or two of training, you can pump up 4 upper abs , for which the upper abs are responsible, the rest appear a little later. The most effective exercises for the upper abs are crunches and leg raises.
Lower press
Experienced athletes claim that it is possible to build up lower abs
only with proper nutrition in combination with regular training. The bulk of belly fat is located above this muscle group and you can’t get rid of it with intense training alone.
To do this, you need to completely eliminate sweet and carbonated drinks from your diet. The basis of the diet should be proteins and a small amount of carbohydrates, only vegetable fats, and their amount in the daily diet should be minimal.
An important nutritional rule is to eat 6 times a day in small portions.
Following such a diet, the results of training in the form of long-awaited cubes will not take long to wait.
Oblique (lateral) abdominal muscles
To pump up the oblique abdominal muscles, you need to spend a lot of effort because they are rarely used in everyday life.
The side muscles work best during bends, crunches, and lateral raises.
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Preparatory stage before pumping
Everything here is quite simple, because... you need to be prepared mentally and physically. It’s worth immediately taking into account that such a practice is only possible with a body that is prepared, because it will be impossible to reduce your waist from 150 cm to 80 in a week.
At the very beginning, you need to switch to a diet that excludes as much fat as possible, but proteins and fiber should be present in the maximum amount. If your lifestyle is sedentary, then the caloric content of food should remain low.
The menu for 1 week will differ little from day to day, so the system is the same:
- Breakfast. This part of the day includes 30% of the daily calories, but you will have to eat porridge (oatmeal, buckwheat, rice), drink a cup of tea (coffee) or some dairy products and no more than 1 slice of bread that does not contain yeast.
- Lunch. The second breakfast is very conventional, so it includes a cup of green tea and a light vegetable salad. You can’t replace salad with fast food (it’s better to forget about it completely if you want to have a decent appearance).
- Dinner. The main part of nutrition (50%) occurs at this moment, so first soup (any kind, but not fatty) with yeast-free bread, then porridge to taste with a piece of white meat (chicken) or fish, after which you can wash it all down with green tea or kefir .
- Afternoon snack. Banana, apple or anything plant-based to your taste.
- Dinner. For dinner there is a light meal (20%), because... The night is ahead, and the stomach must rest at night along with the rest of the body. Buckwheat or rice porridge with a piece of meat and a green salad are ideal.
Please note that lunch and afternoon tea are not taken into account when calculating meals, because... their task is to naturally support the body in a constantly working state. All meals are provided without salt, sugar, mayonnaise, ketchup, GMO products, alcohol (even non-alcoholic), carbonated drinks, juices (freshly squeezed), etc. synthetics. The main source of liquid is water. At first, the diet will seem very bland, but over time, few people want to return to their usual lifestyle.
Effective abdominal exercises at home. Video
It is possible to pump up your abs in a week even in simple home conditions. According to professional trainers, effective training does not require any special equipment, just regular training and proper nutrition. Here are some effective exercises that will help you get those coveted six-pack abs without leaving your home.
A set of exercises for the press at home in the video:
Exercise "Bicycle"
It's done like this:
- Lie on your back. Your hands should be clasped under your head, and your legs should be bent at the knees, while they are on the floor.
- Tightening your abdominal muscles, you need to raise your legs and upper torso above the floor, without leaving your lower back off the floor.
- The right elbow must touch the left knee, twisting the body, then the exercise is repeated with the left elbow.
“Bicycle” is performed in 4 sets of 6 turns in each direction.
Exercise "Twisting"
The exercise is performed like this:
- Lie on your back, knees half bent, hands under your head.
- The upper part of the body rises and rotates alternately to the left and right sides. The lower back is pressed to the floor, the elbow touches the opposite knee.
- In this position, you need to stay for 4-5 seconds and take the original position.
To perform the exercise correctly, you need to breathe correctly: exhale through your mouth as you rise, inhale through your nose as you lower your body. Professionals advise doing 3 sets of 50 crunches, but beginners can reduce the number of repetitions to 10.
Exercise "Hundred"
Technique:
- Lie on your back, stretch both arms along your body, palms down, legs straight and not touching the floor.
- As you exhale, the body rises so that the shoulder blades come off the floor, and the legs rise at a right angle to the floor.
- The position is fixed and punches are performed 10 times for each inhalation and exhalation. Beginners can reduce their number or do without arm swings.
- As you inhale, the body returns to its starting position.
Exercise "Vacuum"
To pump up your abs in a week, professional athletes advise pulling in your stomach. This seemingly strange but effective exercise is called “Vacuum”. To perform this, you need to exhale to draw in your stomach as much as possible and hold it in a fixed state for a minute. The “Vacuum” exercise gives tone to the transverse abdominal muscle, which affects the tightening of the waist.
There are variations of varying degrees of complexity:
- For newbies . Lie on your back, bend your knees. With a strong exhalation, the stomach is pressed to the back. The position is fixed for 15 seconds, subsequently the time increases to a minute or more.
- A more complex option . Performed on all fours, arms should be straight, legs bent at the knees perpendicular to the floor, back arched. On a strong exhalation, the stomach is drawn in. You need to stay in this position for 30 seconds, gradually extending the time of each approach.
- For the advanced . You need to sit on a hard chair or stool, it is important to keep your back straight, without leaning against anything. Then, as you exhale, the stomach is drawn in and held for a minute.
- For professionals . The technique is similar to the previous exercises, but you need to stand straight. The retracted abdomen is held for 1.5 minutes.
The “Vacuum” exercise is great because it will allow you to pump up your abs while commuting to work or doing household chores.
Exercise "Climber"
This exercise is aimed at training the rectus and external oblique muscles, due to which the waist decreases and the stomach becomes flat.
Do this:
- Take a lying position, hands positioned shoulder-width apart, back straight.
- One leg bends and, as you exhale, the knee is pulled to the chest, and as you inhale, it returns to its original position.
- For each leg you need to take 30 “steps” in 3 approaches.
Exercise "Plank"
This exercise will not only pump up your abs, but will also work the muscles of your back, chest, hips and arms in a short time.
The technique is simple:
- It is necessary to fix the body in a lying position, while bending your elbows and leaving your legs straight.
- For beginners, 3 approaches of 15 seconds will be enough, but the time required to complete the plank must be constantly increased.
Strengthening the transverse muscle
Lie with your back on the floor and place your arms at your sides near your head.
Lower your legs alternating backwards and then forwards. We lower them as low as possible behind the head.
Possibly make it more complicated. We hold the ball in our feet. We do the same execution. The result will be a double effect.
While maintaining the pose, we make circular movements with our legs in different directions. The distance between the legs is large, we hold the neck with our hands, raise the area of the shoulders and shoulder blades.
You can make it more difficult by performing circular movements with your legs closed.
In the same starting position, the legs will perform scissor swings at an angle of 60 degrees from the floor. Turn your toes to the side and your heels inward.
Complex exercises for the abs and buttocks, waist, chest, hips
The following techniques are perfect as complex exercises aimed not only at pumping up the abdominal muscles, but also the buttocks, waist, chest and hips:
- The “Hundred” exercise trains the gluteal muscles.
- Exercise with dumbbells and gripping a kettlebell is a workout for the chest muscles.
- The plank is the most versatile training; if done correctly, you can use it to pump up your abs, buttocks, hips and chest.
- Training with a fitball will not only pump up your abs in a week, but will also strengthen both your hip and gluteal muscles.
Health Activation
Get into a side plank. Your pelvis will be suspended and your feet will rest on the floor. Move your pelvis down and up. Two approaches on each side. 16 reps total. All abdominal muscles are active.
The listed exercises will help you achieve your goal, but you should adhere to proper nutrition.
Is it possible to pump up the press during pregnancy, after childbirth, or with a hernia?
Tight abdominal muscles will reduce the load on the back and lower back, which will allow the expectant mother to not experience severe pain during pregnancy, and this will also make childbirth easier.
It should be remembered that doctors do not recommend serious physical activity while carrying a baby, especially in the first trimester.
For pregnant women who want to monitor their figure, there are special exercises that can be performed without fear for the baby. However, experts point out that it is necessary to monitor your well-being and immediately stop exercising if pain or discomfort appears.
During pregnancy, it is prohibited to perform any abdominal exercises that are performed in a lying position.
After giving birth, doctors do not advise trying to pump up your abs right away, in pursuit of a flat tummy within a week. It is not uncommon for women to experience discrepancies in the abdominal muscles during pregnancy – diastasis.
You can identify it yourself; to do this you need to:
- Lie on your back with both knees bent.
- Raise your upper body as if doing a crunch exercise, but without twisting.
- In this position, you need to feel the area in the center of the abdomen above and below the navel. If muscle discrepancy is detected, then it is necessary to postpone abdominal training and consult a doctor.
It is prohibited to perform exercises with diastasis due to the fact that the muscles can move apart more. If no abnormalities in muscle tissue are found and there are no other instructions from the doctor, then playing sports is not prohibited.
Intervertebral hernia occurs as a result of excessive or, conversely, insufficient physical activity on the lower back, so with this disease it is necessary to approach exercises with caution.
If you want to pump up your abs, you should remember that doctors prohibit making sudden movements or twisting during a hernia. It is not allowed to perform exercises such as “twisting”, “hundred” and the like. Classes are conducted in a gentle manner.
Before you pump up your abs in a week, you need to start eating right and follow a pre-designed training plan. Classes should be systematic and alternate in intensity, and then the desired abs of steel will not keep you waiting long.
Secrets of a proper diet
- Chewing thoroughly;
- Eating when you feel hungry;
- Eat more fruits and vegetables;
- Take dairy products every day;
- Replace animal fats with vegetable ones;
- Less sweets and foods with sugar;
- Reduce salt intake.
You should not eat food two hours before training and three hours after it. It is better to drink green tea and water without sugar is welcome.
These rules will be useful in daily use to keep yourself in shape.
