How to pump up a girl's abs: 18 exercises and programs

Almost everyone has belly fat, even the thinnest ones. This is because the tummy is one of the most common fat depots in the body; fat is deposited there first. Therefore, you need to fight for the perfect abs.

Is it possible to make your tummy flat at home? It’s absolutely real and don’t let anyone scare you that only a professional trainer will make a sweetie out of you. First of all, it is your decision and efforts.

Two main steps towards a flat and sexy tummy:

1. Diet.
2. Training program.

This article will be useful to all girls and women who want to get rid of a flabby belly and gain elastic abs.

We will look at several training programs: for a flat tummy at home, for abs at home and for training in the gym. As well as important questions, the answers to which are better known before starting training. Articles are supplied with photos, videos, tables.

Let's get started!

What time to train

When training at home, many recommend doing exercises in the morning on an empty stomach.
This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat. However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.

Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.

How many times a week do you train?

Train regularly, but without fanaticism. The best option is 3 times every 7 days for 15-25 minutes, work out the exercises for 10-20 repetitions, 2-3 approaches each. It is important not to take long breaks.

How long does it take to pump up your abs?

It all depends on the body composition and conscientiousness of the worker; a miracle will not happen in less than a month. Perfect abs in a week is nothing more than a myth!

If you have an average build – 1-2 months of hard training + proper nutrition and a flat tummy like magic.

If a person has a body constitution that tends to be overweight: strength training + cardio (running in the morning, walking) + proper diet + drying the body.

How to pump up your six-pack and is it worth it?

Whether it’s worth it or not depends on your preferences: some people like cubes, others just like a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up your abs and make your tummy flat. If you want cubes, you can do this program with increasing load (increasing the weight of equipment, number of approaches, etc.), after 1.5-2 months of training the cubes will appear. If you want to speed up the results, here is a photo of an express workout plan for six-pack workouts for 30 days.

Here is the second variation of the abdominal exercise program for 30 days:

How to quickly pump up abs for a girl

In fitness, a myth has formed that men need powerful and effective movements to pump up their abdominal muscles, and abdominal exercises for girls should be more aerobic in nature (emphasis on high-repetition performance). This is the wrong approach, which makes abdominal training for girls ineffective and leads to a lack of pronounced results. Women's gymnastics for the abs and abdomen is good, but only as an addition to powerful strength movements, and not the basis of training.

It is important to remember that muscle development can only be carried out in two directions - endurance training, as well as increasing volume and strength. It is heavy approaches with slow and controlled execution (as well as with weights) that make the muscle stronger and more voluminous. Therefore, all effective abdominal exercises for girls should be strength-based, not aerobic, in nature, regardless of the purpose of the training (narrowing the waist, six-pack, and so on).

Dietary recommendations

The second element in achieving the goal is nutrition. You can pump up a girl’s abs without carefully controlling her diet, but the muscles hidden under a layer of fat are unlikely to help create an aesthetic physique. Therefore it is necessary:

• Create a calorie deficit.
• Eliminate fast carbohydrates as much as possible.
• Limit your consumption of fatty meats (only healthy sources of fat: avocados, fatty fish, nuts).
• Reduce consumption of sugar-containing and starchy foods.

Together with performing abdominal exercises for girls, these nutritional rules will allow you to achieve incredible success.

How to train abs for girls at home

In addition to physical activity and nutrition, the training program plays an important role. Contrary to popular misconception, even at home, abdominal exercises for girls should not be done too often. Rare, but powerful and voluminous workouts will be much more effective. The optimal training regimen for a weekly cycle by day:

1. Heavy training – 4-5 exercises of 3-5 approaches (possibly with weights).
2. Rest.
3. A short, high-intensity workout – 10-15 minutes (for women, a set of abdominal exercises is performed in a circular style or with a minimum rest of 15-20 seconds).
4. Rest.
5. Light maintenance workout.
6. Rest.
7. Rest.

It is extremely important that a long day of rest is preceded by a long rest.

On an easy day, women can do aerobic abdominal exercises. This scheme is optimal from the point of view of effective pumping of the target group and the rest that muscles need for recovery. Otherwise, there will be no growth and the most you can count on is a slight increase in endurance.

1. heavy exercises in 4-5 working sets of 10-12 repetitions.
2. Light ones – up to 17-25 repetitions per set.

How to eat?

After your workout, fuel yourself with protein or carbohydrates. The protein team consists of: boiled chicken, eggs, cottage cheese; carbohydrates - porridge. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 sources of protein and 2/3 sources of carbohydrates and vegetable fats. Eat small meals 5-6 times a day. Don't forget to drink 1.5 liters of water a day - it's good for your body and skin.

Let's remember! 1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating. 2. Conscientious sports work 3 times in 7 days will be enough. 3. Eat right. Remember that you need to eat before training: approximately 1.5-2 hours. 4. Follow the conditions, and elastic abs will appear in 1-2 months.

Weekly home workout schedule for women

The most effective abdominal exercises should be performed on a specific, set schedule. The intensity and time of training should be increased gradually. It is important to remember that training requires strength, so additional calories in a balanced diet must be taken into account and added.

Also, do not forget about the amount of clean water you drink daily. It should be at least 2 liters daily. Maintain at least 8 hours of sleep at night. At the first symptoms of illness, you should stop training and seek medical advice from a general practitioner.

An approximate training schedule for a week is given in the table:

Exercise	Monday Wednesday Sunday	Tuesday Thursday	Wednesday Friday
Bike	2x30 times
Climber	2x25 times
Plank	30 sec.	30 sec.	30 sec.
Side twists	2x30 times
Leg raises	2x25 times
Double twists	2x15 times
Vacuum	2x5 times
Heel touch	2x30 times
Twists lying on the floor	2x15 times
Reverse twists	2x30 times
Press on the roller	2x10 times
Scissors	2x15 times

With each subsequent day you need to increase the number of approaches to 3 and the Plank time to 1 minute. and more. Performing the most effective exercises described above will allow you to get rid of extra pounds and create a flawless and attractive stomach with defined abs.

Abdominal ab training program for a week at home (table)

Day of the week	Exercises	Approaches	Replays	Inventory
Mon	Exercises for the abs and back
	Warm-up	20 minutes
	Letter V	3	10	Rug
	Back arch	2-3	10	Rug
	Exercises for the abs and buttocks
	Lying leg raise	3	10-15	Rug
	Lunges with weights in hands	3-4	8-12	Dumbbells 1.5-3 kg. (bottles 1.5-3 l.)
W	Rest
Wed	Exercises for the abs and arms
	Warm-up	20 minutes
	Bike	3-4	10-15	Rug
	Bench push-ups	3	12-15	Chair, bench
	Bent over arm extension	3	20-25	Dumbbells 3 kg. (3l bottles)
	Exercises for the abs and chest
	Harmonic	2	10-15	Rug
	Bringing hands together	3	10-15	Fitball (bench), dumbbells (bottles)
Thu	Rest
Fri	Exercises for the abs and legs
	Warm-up	20 minutes
	Lifting the upper part of the body	3-4	10-15	Rug
	Exercise with the ball (tapering)	3-4	15-20	Mat, ball
	Scissors	2-3	25-30	Rug
	Lifting on your toes	100*2	Dumbbells (bottles)
Sat	Rest
Sun	Rest

Exercises for the abs and back

Letter V

Exercise “Letter V”
1. Lying on your back, extend your arms straight above your head.

2. Raise your legs straight and arms straight, forming a V.

3 sets, 10 reps.

While performing this exercise, tense your abdominal muscles.

Back arch

1. Lying on your stomach, extend your arms forward.

2. Raise your upper body.

3. Lock in this position for 5 seconds, stretch your spine.

2-3 sets, 10 reps.

Raise your body as high as possible. Two techniques of execution: positioning the arms as in the picture, or arms along the body.

The Best Exercises to Work Your Lower Abs

Crease on the floor

Technique:

1. Lie down on a flat surface, press your lower back against it. Straighten your arms behind your head.
2. As you exhale, lift your body and legs, reaching for your feet with your hands. If possible, stay in this position for a couple of seconds.
3. Then return to your original state. Take a breath and repeat what you did.

Option with alternately raising one leg

Number of repetitions:

3 sets of 16 repetitions.

Read : How to do exercises for the buttocks at home

Ab scissors on the floor

Technique:

1. Lie down on a hard, flat surface. Press your back tightly. Place your arms along your body.
2. Raise your straightened legs. Cross with each other, making swings. Imitate the work of scissors.

Number of repetitions:

3 times 20 repetitions.

Exercises for the abs and buttocks

Lying leg raise

1. Lie on your back, straighten up, turn your palms down.
2. Lift your legs off the floor and fix them in a position perpendicular to the floor.
3. Slowly lower your legs.

3 sets, 10-15 reps.

Advice. To make it easier, place your hands under your buttocks, you can bend your knees slightly.

Lunges with weights in hands

One of the most effective exercises for the butt. In fitness clubs it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with bottles of water.

1. Keep your body straight, look in front of you, draw in your buttocks and stomach.
2. Take a step while performing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90° relative to the floor and does not “peek out” in front of the foot.
3. Take a wide step and squat deeply, stopping at the lowest point for 2-3 seconds.
4. Rise up, pushing slightly with your supporting leg (lean on your heel).

3-4 sets, 8-12 reps (per leg), weight 1-3 kg.

Advice. Sit down as you inhale, stand up as you exhale. Take your time, perform the exercises slowly, honing your technique. You can perform all the repetitions on each leg alternately, or alternately.

If the exercise is difficult, try working it without a load first.

Exercises for the abs and arms

Bike

1. Lie down on the mat with your hands behind your head.
2. Legs raised and knees bent.
3. Raise your upper body (head, neck, shoulders).
4. At the same time, straighten your right leg, twisting your body, and turn to the left.
5. Then, straighten your left leg, turning to the right.

3-4 sets, 10-15 reps. When both legs perform the same movements (right - turn to the left, left - turn to the right), this is one repetition.

Advice. Do the “bike” exercise on the floor, not on the couch! Relax your neck muscles, do not pull it with your hands: only lightly touch your head with your hands. The legs work, the buttocks are relatively fixed. Practice proper technique by training slowly.

To develop the correct technique, we recommend watching the video:

Bench push-ups (abs + triceps)

1. Place your palms on a bench (chair, sofa), fingers together, gaze in front of you.
2. Tighten your abdominal muscles, this will remove excess stress from your back, keep your body straight.
3. Bend over, bending your elbows, and touch your chest to the bench.
4. Straighten your elbows.

3 sets, 12-15 reps.

If it is difficult to do the exercises, kneel down and start working in this position, it will be easier.

Bent over arm extension

You will need dumbbells, if you don't have them, water bottles work great.

1. Take the weight and bend your elbows.
2. Place your feet hip-width apart, bend your knees slightly.
3. The body is tilted forward, bend your lower back.
4. From this position we extend our arms, the shoulder joint does not move, only the elbow joint moves.
5. The back and abs are tense.

A little physiology

Women are not only more emotional, gentle and light creatures. And they also have:

• the level of testosterone in the body is lower, which does not allow them to train to failure, as men can;
• carbohydrates are deposited in the fat layer much faster;
• the distribution of muscles is different, the main part of which falls on the lower part of the body;
• metabolic processes proceed more slowly;
• the total number of muscle fibers in the female body is smaller, this affects the rate of energy release (muscle mass does not exceed 35%, in men this figure can reach 47%).

In general, the female body is programmed to accumulate energy, which is why excess weight is more common among the fair half of humanity.

But that is not all. All processes occurring in the female body are cyclical: the first 2 weeks of the menstrual cycle, favorable for conception, accumulate energy. Separately, it is worth mentioning the area in the abdomen.

Since women experience pain on certain days of the cycle, nature took care to reduce their suffering - and, compared to men, deprived them of nerve endings in this area. Therefore, pumping up beautiful female abs is a rather difficult and time-consuming task. It must be said that it is much easier for representatives of the stronger half to cope with it.

However, the variety of suitable equipment in stores makes this task easier.

But women can also get a beautiful and toned stomach if they wish. To do this, they should work actively in the gym in the first half of the cycle (immediately after menstruation), and in the second half it is better to choose a lighter training option, since during this period the body is in energy saving mode.

Features of the training process for women

Based on the physiological characteristics of the female body, we can conclude that for the fairer sex, training with a large number of sets and repetitions is most effective, since they cannot train to failure (that is, to a state in which the muscles can no longer physically do the work ).

And since for most women the issue of getting rid of excess fat, including in the abdominal area, is very urgent, low-intensity long-term training will be a very effective option for them.

Exercises for the abs and chest

Harmonic

1. Lie on your back, legs raised and forming a right angle, hands behind your head, shoulders raised.
2. Straighten your legs, tensing your abdominal muscles.
3. The neck is relaxed, we do not hold the head with our hands, we hold the upper part of the body with the press.

2 sets, 10-15 reps.

Bringing hands together

1. Lie down on a bench (fitball, chairs).
2. Take the equipment, palms facing each other.
3. Spread your arms wide, bring them together without bending your elbows.

4 sets, 12-15 reps, weight 1-3 kg (1-2 liter bottle).

At home, you can take bottles of water instead of dumbbells; if you don’t have a fitball, make chairs or take a bench.

Exercises for the abs and legs

Lifting the upper part of the body

1. Lying on your back, extend your arms straight, relax your muscles.
2. Raise your shoulders, stretch your arms and toes.
3. Raise your legs and, tensing your muscles, stretch forward.

3-4 sets, 10-15 reps.

Exercise with the ball (tapering)

1. Take a ball of any diameter to form a right angle.
2. Lie on your back, put your hands behind your head, feet on the ball.
3. Hold the ball under your knees and lift yourself up off the floor, tightening your muscles as much as possible.
4. Hold in this position for 3-5 seconds.

3-4 sets, 15-20 reps.

Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.

Scissors

1. Lying on your back, raise your legs 30 cm from the floor.
2. Perform crossing leg swings.

2-3 sets, 25-30 reps.

This exercise tightens the obliques and lower abdominal muscles.

Lifting on your toes

1. Stand with your feet on a solid stand 8 cm high (wooden beam), your back is straight.
2. We take a dumbbell in one hand and hold the support with the other.
3. Rise onto your toes, hold for 1-2 seconds and lower down.

Perform: 100 repetitions (on each leg).

Let's summarize the home workout for the press. Let's divide the abdominal exercises discussed above into two groups so that you can work purposefully:

Exercises for the upper abs

• Bike.
• Lying leg raises.
• Letter V
• Back arch.

Exercises for the lower abs

• Lifting the upper part of the body.
• Exercise with the ball (reduction).
• Scissors.
• Harmonic.

We recommend watching the video - “Effective abdominal exercises at home”

Developing the transverse and oblique muscles

The oblique and transverse muscles also need attention to develop evenly. In fact, when we develop the rectus abdominis muscles, the obliques are also included in the work. The difference is that in some cases the load on them is greater.

Bike

Do you enjoy cycling on a warm summer evening? Then you will love this exercise in the comfort of your own home too. The bicycle perfectly works both the rectus and lateral abdominal muscles. Technique:

1. First, you need to lie with your back on the mat (foam), then raise your legs at an angle of 90 degrees, put your hands behind your head.
2. Lift your shoulders off the floor.
3. We try to pull the right knee towards the left elbow. At the same time, we straighten the left leg.
4. Alternate elbows with knees.

This is a grueling and difficult exercise. But once you include it in the main training complex, the results will go uphill.

Oblique crunches

There are also a decent number of variations, let’s look at one of them in more detail. So, lie on your back, then:

1. We bend our knees and place our feet on the floor.
2. Place the foot of your left foot on your right knee.
3. We put our hands behind our heads.
4. We tear off the shoulder blades and begin to perform slow twisting to the left knee.

After completing this exercise, remember to do the same, but this time place your right leg on your left knee.