Toned abs in a month sounds fantastic. However, effective workouts and a balanced diet can make this a reality, and within a month you will be showing off a toned stomach.
“Is it possible to pump up your abdominal muscles in a month?” - you will be surprised. If you pull yourself together right now and really work hard on your abdominal muscles, absolutely! What do you need to do to flaunt a toned stomach in just a month?
Everything is elementary: follow two simple rules, and you can pump up your abs as quickly as possible! These rules are as old as time, and yet many people forget about them. Read this article and go ahead to beautiful abs!
So, our rules:
Basic program - Abs in a month
Triset 1 - upper press
Body lifts using the Yanda method
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Torso flexion (hands to toes)
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Press crunches from the lower block
- 1 set of 15 reps
- Body Part: Press Equipment: Block
Triset 2 - oblique muscles
Oblique crunches on an incline bench
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Body Twist - Russian Twist
- 1 set of 25 reps
- Body Part: Press Equipment: No
Side bends with dumbbells
- 1 set of 25 reps
- Body part: Press Equipment: Dumbbells
Triset 3 – lower press
Hanging Knee Raises
- 1 set of 15 reps
- Body Part: Press Equipment: No
Pull-ups with knees pressed
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Incline leg raises
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
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The advantage of the program is that it can easily be adapted for training in the gym, at home or on the street. Let's look at the key elements and exercises of the program step by step. You can add the following to the proposed exercises in the program if desired.
Lower press
Reverse crunches are best for working out your lower abs. You can perform this exercise on the floor or on an ab bench. Lie on your back, raise your legs and bend your knees at a right angle. Tighten your working abdominal muscles, lift your buttocks as high as possible, with your shoulder blades pressed into the floor. Slowly lower your legs without touching the floor.
Reverse crunches (reverse crunches)
Since the muscles of the lower abs are quite weak, during the exercise, make sure that the load falls on this section. Other muscles should not be involved in the work. Pay special attention to the negative phase of the movement (downward movement): lower your legs in a slow, controlled movement, concentrating on working your lower abs. For example, in lifting legs on a horizontal bar or in a simulator.
Raising your legs in front of you
Upper press
For the upper abs, regular crunches in various complicated variations work great. Lie on the floor or on a machine bench with your legs at a 90-degree angle. Raise your body 15-20 cm from the floor, feel how your upper abs contract. Hold at the top for a few seconds and lower to the starting position.
Crunches with arms above head
Weighted crunches
To pump up your middle abs (rectus abdominis), in the crunch exercise, lift your body completely from the starting position and pull your head towards your knees. For weights, you can hold a plate behind your head. Another name for the full body sit-up is the Sip-Up, which can also be done in more advanced versions.
Lifting from a lying position (Sitap) with a disc
Lifting on an inclined bench (Sitap) with a load
Oblique muscles
To work the oblique abdominal muscles with a classic twist, touch diagonally. At the end of the positive phase of the movement, touch your right elbow to your left knee, and touch your left elbow to your right knee. Another name for the exercise is “Bicycle”, or double crunches.
Exercise "Bicycle"
Depending on your training, the following exercises for the lateral muscles, which also engage the core stabilizer muscles, are also suitable.
Russian crunches with weights
Exercise "mill" with a kettlebell
And one of the effective exercises at home is the “Folding Knife”.
Jackknife exercise while lying on your side
Complex exercises for all groups at home
Raising legs to arms from a lying position. Lie on your back, raise your arms up. As you exhale, bend at the waist while raising your arms and straight legs so that your knees and elbows meet. As you inhale, lower yourself to the starting position. For additional resistance, you can use a medicine ball.
Raising legs to arms from a lying position
Exercise "Frog". Lie on your back, straighten your legs. Bend your knees and place your outer thighs on the floor with your feet together. Cross your arms in front of you. As you exhale, twist your body ¼ of the way up. Inhale and come back.
Exercise "Frog"
Recommended materials on the topic of abdominal exercises:
- All popular abdominal exercises - a complete base of exercises for the abdominal muscles.
- Exercises with a fitball for the press - a set of exercises for pumping up with a ball.
- Abdominal exercises with dumbbells - even with a little weight you can pump up your muscles.
- Abdominal exercises with a kettlebell - a selection of interesting movements for those who have weights at home.
- Abdominal exercises with a barbell - for the lucky owners of a fitness membership.
How can a woman pump up her abs to six-pack abs at home?
There are certain recommendations on how to quickly develop a sculpted stomach and lose extra pounds.
Girls face problems when they start doing exercises, because achieving what they want is much more difficult than for men.
Everything is explained by the structure of the body, which accumulates fat in the lower abdomen to ensure protection of the genital area. Also, protein foods are digested more slowly and muscles begin to ache after the first workout.
The following recommendations will help women:
- You should learn to go to bed and get up at a certain time so that your body can rest during the night. You can't get up in the morning feeling exhausted, so as not to spend the whole day in an upset mood. During sleep, open the window for free air circulation;
- We do simple gymnastic exercises to warm up the muscles;
- We go for a morning jog for half an hour, and after returning we begin to do push-ups on a bench or floor.
Now it's time for a full workout:
- Twisting. We stand at any horizontal support so that it is on the right side. We lean on the support with our right hand, the left arm is moved to the left and bent at the elbow, the hand is placed on the shoulder. We exhale and try to draw in the stomach, press the left leg bent at the knee to it, try to reach the knee with the elbow. As we exhale we go back. Repeat on the other leg and arm/
- "Horse gait" We stand in a straight position, holding our waist with our hands. Exhale and lift your right leg as high as possible, keeping your stomach pulled in. We exhale and return to the original position. For the second leg we repeat the exercise. All actions performed are similar to walking, during which we raise our knees high /
- "Let". We take the position as in the first exercise. We exhale and take a wide step forward with our right foot, while imagining that we are stepping over a high fence. When performing the movement, the stomach is pulled in. We exhale slowly and return to the previous position. Do it on the second leg/
- "Furs." It is performed in a straight position, holding the belt with our hands, head raised, shoulders turned. As we exhale, we try to draw in the stomach so that it reaches the ribs. We fix the position for a few seconds. As we exhale, we try to stick out our stomach. All actions resemble the work of blacksmith bellows.
Between exercises, you can rest, drink water, and relax a little. When the muscles become stronger, they expand the basic complex and increase the number of repetitions.
Abs in a month for a girl
Triset 1 - upper press
Twisting on a fitball
- 1 set of 15 reps
- Body part: Press Equipment: Fitball
Crunches with legs raised
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
Weighted crunches
- 1 set of 15 reps
- Body part: Press Equipment: Dumbbells
Triset 2 - oblique muscles
Oblique crunches on an incline bench (sitap)
- 1 set of 20 reps
- Body part: Press Equipment: Body weight
Oblique (lateral) crunches on the floor
- 1 set of 20 reps
- Body Part: Press Equipment: No
Side bends with dumbbells
- 1 set of 20 reps
- Body part: Press Equipment: Dumbbells
Triset 3 – lower press
Raising bent legs in the simulator
- 1 set of 10 reps
- Body Part: Press Equipment: Other
Hanging leg raises
- 1 set of 10 reps
- Body Part: Press Equipment: No
Incline leg raises
- 1 set of 10 reps
- Body part: Press Equipment: Body weight
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Conclusions and recommendations for leveling up in a month
If you really decide to pump up your abs in a month, strictly follow the chosen training program for your abdominal muscles and adhere to the principles of proper nutrition. Visualize the abs you want to achieve, lead an active lifestyle, praise yourself for your efforts, and then toned abs will become a reality in just a month.
Of course, we are talking about more time than 10 minutes per day, but you will get longer-term results!
Recommended materials on the topic of abdominal training:
- How to pump your abs correctly - basic aspects of training: Time, Frequency and Volume.
- How to quickly pump up sculpted abs - in-gym programs for all levels.
- Abs Workout app - workouts and exercises for the abs and waist are simple and clear.
- How to pump up your lower abs - working with the problem area
- How to build perfect abs in a month at home or in the gym
Features of training
To pump up your abs at home in a month, you need to select 2-3 exercises from the list. During training, each of them is done 15-20 repetitions in 3-4 approaches. After some time, the muscles will get used to the load and the exercises will need to be changed to others.
The pattern will be slightly different for different people. A man needs to work out his entire abs (include exercises for all muscle groups); if you are not overweight, you can skip cardio. A girl should do more cardio; exercises on oblique abs can be excluded, since its development will make the waist wider.
It is advisable for teenagers, both boys and girls, to start with cardio, including 1-2 basic exercises in the training program.
Sports nutrition for quick results
Sports nutrition – L-carnitine, fat burners – will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Pre-workout complex | Increases productivity during sports, strength, endurance, recovery speed between approaches. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
The following supplements are recommended for the male half.
Ab workout supplements for men
Syntrax | Nectar?
- Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
- Category: Whey Protein Isolate Category details
Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.
Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.
SciTec Nutrition | Hot Blood 3.0?
- The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
- Category: Pre-workout supplements
1 scoop per 250-300 ml of water and 30 minutes before training
Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.
FIT-Rx | Multi Man?
- Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
- Category: Vitamin-mineral complex More about the category
1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.
Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.
Geneticlab Nutrition | BCAA Pro?
- Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
- Category: BCAA More about the category
mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training
BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.
Optimum Nutrition | Daily Fit?
- Fat burner Daily Fit is a drug to speed up your metabolism.
- Category: Fat burners More about the category
Take 2 capsules 30-60 minutes before morning and afternoon meals
A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Fat burners to create perfect abs
Diet and training are key components of any fat burning program, as anyone who wants to quickly get perfect abs should know. If you have taken this matter seriously and want to burn absolutely all excess fat, then you need support in the form of special sports supplements - fat burners for weight loss and collagen.
These supplements are safe and contain ingredients that have undergone clinical trials.
| Fat burner | Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption. |
| Collagen | The main component of the connective tissue of the body. Serves as a building block for skin, teeth, cartilage, bones, tendons, joints, etc. |
The following supplements are recommended for women.
How to pump up a six-pack abs for a man at home?
The anatomy of the press in men and women is absolutely identical, but the stronger sex can exercise more intensively and get results faster.
Men can do 20 repetitions of exercises in 5 or even 6 approaches. Additionally, you can strengthen yourself with weights to pump up the muscles in your arms.
Results depend on body type and initial level of training. If a man is thin in body structure and has a fast metabolism, then it is easy to achieve a reduction in subcutaneous belly fat.
An overweight man with slow metabolic processes will need a much longer period of time; here it is necessary to follow a strict diet, do special exercises and be sure to take up running and cycling.
Recommendations that will help pump up abs for a man:
- Reducing calorie content of food. To lose weight, you need to spend more energy than the body receives from food. In the morning you can eat carbohydrates, at lunchtime you eat protein foods and vegetable salads that saturate your stomach with fiber. It is fiber that satisfies hunger, accelerates metabolism, which triggers the processes of burning subcutaneous fat tissue;
- Give up sweets or reduce their amount;
- Drink large volumes of water - about 2 liters during the day. Liquid fills the stomach, reduces appetite, removes harmful substances from the body;
- Ban on alcoholic drinks. Alcohol provokes the production of hormones, which are considered to be responsible for the accumulation of cholesterol in the blood vessels, which is why a huge belly grows. Moreover, the tradition of snacking on alcohol with high-calorie foods will not help you get six-pack abs, rather the opposite;
- Training should be regular , on certain days of the week;
- Several times a week you need aerobic exercise , that is, running or brisk walking, which helps saturate cells with oxygen and burn fat deposits.
To pump up six-pack abs, you should pay attention to training the upper and lower abdomen, as well as the side abs.
Effective exercises:
- "Plank". The exercise is a classic one; it works not only the muscle fibers of the abdomen, but also the chest, calves, and sacrum areas. You need to take a horizontal position on the floor, with your face facing down. We try to hold the body with our elbows and toes. We try to stay in this position for a minute, then the time can be increased. The “plank” can be supplemented: we maintain the position of the torso, spread our legs wide, try to jump up;
- From the plank position, we place emphasis on the right forearm, pull our left hand in front of us, and fix the pose. Now we turn over, change hands;
- in the classic position, we move the leg to the wrist, stop, take the starting position, change the leg.
Exercises on the horizontal bar are considered an additional exercise for the abs. They try not to focus on one type of exercise, but alternate it in order to simultaneously develop all the muscle fibers in the abdomen.
