Pump up your abs in 30 days: table for girls

At all times, representatives of the fair sex want to look attractive. The standards of female beauty are changing, but this desire always remains.

Today, a beautiful toned body, elastic buttocks, slender legs, and a flat stomach are in fashion. Today’s article is about how to pump up a girl’s abs at home.

When is the best time to pump up your abs?

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.

Abs in 14 days is a reality! Training program

It is difficult, but possible, to bring your body into a sporty state in a short time. A well-thought-out training program, performing a set of exercises every day and proper nutrition - a diet - will help make your body sculpted. First, fat will disappear from the abdomen, then relief will form.

The main rule is to work regularly, that is, daily. It won't take much time or effort. You need to do the exercises correctly and observe proper breathing during physical activity.

Step-by-step instructions for use:

You need to do the exercises regularly, preferably daily. It is better to perform them, starting with light ones and every day increasing the load and complicating the exercises.
Static load on the abdomen is of great importance and significant results. To do this, exhale several times every day, then take a deep breath and hold your breath with your stomach; in this position, you can additionally create a load for the abs by only inhaling. You can repeat this exercise as much as you have time. It can be done while moving or sitting.
One of the classic exercises that can be performed both at home and at work, it does not require much physical activity: stretch your arms in front of you to a surface parallel to your body, stretch your leg diagonally back, raise the opposite arm along the body and bend, leaning back. Repeat these movements with the other arm and leg. You should do it five times on each side.
Another simple exercise that is performed lying down. Legs bent at the knees, hands behind the head, and the torso slightly raised. Now the important point is breathing. In the starting position, take a deep breath, then raise your body and reach for your legs as much as possible, exhaling deeply with a sound. Beginners should do this exercise twenty times, constantly increasing the number.
Abdominal exercise on a mat. Bend your knees and take a deep breath, as you exhale, raise your body to your knees and immediately lower yourself back, but do not lie on your back, but hold your body suspended. Repeat regularly 15 – 20 times.
Exercise while lying down, but turn over onto your stomach. Your arms are extended in front of you. Feet shoulder width apart. Inhale, and as you exhale, lift your entire body, including your arms and legs. Only the stomach remains on the floor. This is an excellent back strengthener and one of the best exercises for the entire body.
In order to quickly and correctly pump up your abs, you need to create a clear individual training program, since the characteristics of endurance, metabolism and body structure are different for each person.

How quickly can you pump up your abs?

As for the timing, on average, it takes at least a month of regular exercise to give the abdominal muscles definition (pump up the abs with “cubes”). It is better to exercise every day, spending half an hour on exercises. Assurances that there are miracle programs that can help you achieve perfect abs at home in a week are simply a myth. The task becomes more complicated if the girl is overweight. A layer of fat on the abdomen more than 1 cm thick will hide the cubes even during the most intense exercise. In this case, strength training is necessarily accompanied by weight loss exercises (running, walking), healthy eating and drying the body.

Is it possible to pump up abs in a month?

This question worries many girls starting training.

There is no definite answer, but if a woman is thin, does not have an impressive layer of fat, exercises regularly and follows nutritional advice, then after 30 days she will achieve an impressive result.

However, it is important to remember that not everyone can get the desired cubes in a month.

It is very possible that the girl will be able to pump up the abdominal muscles themselves, but they will simply not be visible due to subcutaneous fat, in this case, cardio exercises should be included in the training program to lose excess weight.

Myths about the press

Get acquainted with the myths about the abdominal muscles that interfere with the correct approach to organizing a workout.

There are several of them: Abdominal exercises will help get rid of fat in women.

This is not true, even the most beautiful abs will be hidden behind fat deposits. However, exercise in any case will help keep your muscles toned.

To achieve results, it is enough to perform several basic exercises, trying to do a large number of repetitions.

This is not true, without cardio exercise it is impossible to achieve the effect. If you train daily, your abs will become perfect faster.

This is also not true; muscles need at least 2 days to rest and recover.

Rules for organizing training

To achieve noticeable results in the shortest possible time, remember:

Any workout begins with a warm-up, which prepares the muscles for the load.

This could be running in place, a series of bends, jumping, or a few dance moves.

You can exercise only 2 hours after a meal or snack.

Even those who want to achieve a six-pack of steel in the shortest possible time should not pump their abs every day; it is very important to give the muscles a rest.

It is important to remember that a full-fledged workout is much more effective than an isolated one, so it is highly advisable to work out various muscles of the body on the same day: the back, buttocks, and arms.

To achieve a quick effect, each exercise in the complex should be performed slowly, feeling the tension.

Contraindications

Before you begin targeted training to pump up your abdominal muscles, you need to make sure there are no contraindications.

These include:

prolapse of abdominal organs;
bend of the uterus;
recent abdominal surgery;
umbilical and vertebral hernia;
diseases of the heart and blood vessels.

Physical activity is contraindicated for colds, for women - during critical days.

In addition, pregnant women should not pump up their abs, especially in the first trimester.

About the importance of nutrition

In order to pump up beautiful abs in a month, you should pay attention not only to physical activity, but also to your diet.

You cannot go on a diet, otherwise your muscles will not be able to receive the necessary nutrients.

However, it is important to exclude flour, sweets, fatty, fried, and smoked foods from the diet.

The enemies of the steel abs are carbonated drinks and beer.

You need to eat in small portions 5-6 times a day, drink at least 1.5 liters of water daily.

The menu should include:

rabbit or poultry meat (chicken, turkey), steamed or boiled;
fish;
fermented milk products (low-fat cottage cheese, natural yoghurts);
brown rice, millet;
vegetables (white cabbage, cucumber, pepper);
fruits (except grapes, bananas).

Only if you follow a proper diet will you be able to achieve tangible results in a month.

Abdominal exercises for girls at home: contraindications and warnings

Contraindications to performing abdominal exercises may include various diseases and ailments of the organs located in this area, hernias, recent surgeries, and problems with the spine. I think this is already clear, but I’ll say it once again - pregnancy is also a significant contraindication to performing this kind of exercise. The first month after childbirth is also better to refrain from physical activity.

Effective exercises for girls

The abdominal press consists of a large number of muscles, but the main ones are:

oblique internal and external;
straight;
transverse

Each requires a special set of exercises.

Before class you need to do a warm-up. You can jump rope, dance or run in place. Perform each exercise no more than 20 times, you can do several approaches.

To the rectus muscle

It is important to pump up this muscle, since it is where the cubes are formed. She is responsible for the work of the pelvis and lower back. It can be roughly divided into lower and upper. Exercises affect these segments differently. The upper part can be pumped up by twisting, and the lower part by pulling the legs towards the body.

Effective exercises:

Leg lift. Lie on your back, arms along your body. Raise your legs at an angle of 90˚ to your body, slowly lower them, but do not place them on the floor.
Hanging on a horizontal bar with leg lifts. The effect is similar to that of the previous exercise. You can raise your legs straight or press them towards your body with your knees bent.
Classic crunches. Lie on your back, legs bent at the knees, hands behind your head. Raise your upper body to lift your shoulders off the floor. Hold for 5-10 seconds, slowly lie down on the floor.
Twisting with body lifting. Legs straight, arms along the body. Using the force of your abs, you need to completely lift your torso off the floor, standing up to reach your toes with your fingertips. Hold for 10 seconds, slowly lie down on the floor.
Reverse crunches. Lie on your back, raise your legs with your knees slightly bent so as to lift your lower back off the floor. Hold for 10-20 seconds. and slowly return to the starting position.
Plank. Focus on your elbows and toes. Hold in this position for at least 20 seconds.
Scissors. This exercise can be performed hanging on a horizontal bar, but it is only accessible to physically trained people.

The number of approaches can be increased to 4.

For the oblique muscles

The oblique muscles are responsible for bending, bending and turning the body. Exercises will help you remove sagging sides and a few centimeters from your waist, as well as form good posture.

You cannot overdo it with pumping this muscle group, otherwise the waistline will disappear. The figure will take on an H-shape.

The external oblique muscle can be pumped using asymmetric twists, torso turns and leg lifts, the internal oblique muscle can be pumped up using bends, rotation of the pelvis and torso. There are effective exercises for standing, sitting and lying down.

Training complex:

Side bends. Stand up straight, hands behind your head. Do 12 bends in both directions in 3 sets. You need to bend over until you feel tension in your side.
Sliding slopes along the body. It is advisable to perform the exercise with dumbbells weighing up to 1.5 kg. Left hand on the waist, right hand along the body, bend to the right side, trying to reach the knee. Change hands and do the same.
Bend forward touching the opposite leg. Try to reach with your left hand the tips of the toes of your right foot. Do not bend the limbs at the knees.
Swing your legs. Keep your back straight, grab the support with your hand. Swing to the side, then back and forth. You can make the exercise more difficult. At the same time, swing your leg to the side and back. Do 20-30 times in 2 approaches.
Side plank. Lie on your side, lean on your elbow, rest your feet on the floor. Raise your torso, holding for 20-30 seconds.
Side crunches. Lie on your back, legs bent at the knees, hands behind your head. Raise your torso, touching your right leg with your left hand, and vice versa.
Side twists. Lie on your left side, legs straight, right hand behind your head. Try to lift your torso off the floor.
Side turns while sitting. Legs straight, arms clasped in front of you. Moving your arms to the left, pull your right leg towards your body.
Diagonal twists. Lie on your back, hands behind your head, legs bent at the knees. Raising your body and pulling your knees, touch your left elbow to your right knee, and vice versa.

Most exercises work not only the obliques, but also the buttocks and thighs.

On the core muscles

The core muscles include the muscles responsible for the pelvis, hips and spine. This:

oblique and rectus abdominis muscles;
gluteus maximus muscles;
thigh muscles;
back extensors and ankle flexors.

Swimming and cycling are good for strengthening your core.

Exercises:

Swing your legs forward and backward, to the sides. Performed in a standing position.
Leg abduction. Lie on your side, lean on your elbow. Raise your leg up.
Raising your legs from a supine position. Alternately lift the left and right limbs, then both.
Straight lift of the body. Lie on your back, arms along your body. Raise your forearms, reach your legs with your hands.
Plank. Any variation of this exercise is suitable.
Bridge. Lying on your back, place your arms along the body, palms pressed to the floor. Raise your buttocks so that your torso and hips are in line. Do not lift your heels off the floor. Stand in this position for 20-30 seconds.
Maintaining balance on one leg. Get on all fours. Raise your left arm and leg. Stand in this position for 30-40 seconds.

Rules for home training for girls

You need to exercise no earlier than two hours after eating;
you can go to bed a few hours after training;
It is better to do exercises on a hard surface, since a soft one will not give the desired effect and can damage your back;
It is better to train every other day, so the body will have the opportunity to recover;
The most suitable training for girls will be a workout where each exercise will be repeated 10-15 times, and the number of approaches will not exceed 4;
the load should be increased gradually;
You should warm up before exercising.

For the last point, running, warming up or intensive cleaning of the apartment are perfect. Which will help you combine business with pleasure, warming up, and clean housing.

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How to properly pump up the abs for girls - basic rules and exercises

How to properly pump up abs for girls - this has its own characteristics. For example, if you use dumbbells when bending your torso to pump up your abs, you can very quickly “pump up” your waist and it will increase by several centimeters. Therefore, before starting exercises, it is better to consult a trainer.

What effect can you achieve by pumping up your abs at home?

If you know how to properly pump up the abs for girls, you can achieve excellent results. First of all, it is a toned figure with a flat stomach.

Not least important for girls is that toned abdominal muscles will prevent the stomach from stretching. To feel full, you will need less food, which will lead to a decrease in appetite.

Attention!

Interestingly, to reduce the volume of the stomach, operations are sometimes performed - gastric resections. In this case, reducing the volume of the stomach can be achieved much easier.

A great bonus is that after the workout you will feel cheerfulness and lightness throughout your body, and your mood will improve. And all this is achieved without any material costs.

What rules should a girl follow when pumping up her abs?

To obtain the desired result, the following rules must be followed:

exercises should be carried out regularly (every 3 days) at a high pace, but no more than 20 minutes;
Do not use weight-bearing exercises - they are more suitable for men;
You should definitely adhere to the principles of rational nutrition, limiting the consumption of animal fats, sweets and confectionery products; if there is an excess layer of fat on the stomach, you can get rid of it only by losing weight in general;
If possible, lead a more active lifestyle; on days when there is no training, you need to run more, walk, engage in outdoor games, etc.;
You can eat 1.5-2 hours before training; Vegetables and cereals are suitable - carbohydrate foods will maintain energy during training;
During training, you can drink some water (if you really want to);
all exercises in a lying position should be carried out on a hard surface;
while performing exercises, you should try to tense the muscles of the abdomen, chest, back, but not the neck;
Since the muscles quickly get used to the exercises and after some time stop responding to them properly, once a month it is necessary to change the set of exercises or improve them.

An approximate set of exercises for pumping up the abs for girls

The following set of exercises is suitable for girls:

exercise 1; starting position (IP) – lying on your back, arms along the body, palms touching the floor; raise your legs straightened at the knees by 30 cm, lightly tap one foot on the other twice, then slowly lower your legs; start with 5 repetitions, gradually increase to 30 or more;
exercise 2; IP – lying on your back; extend your arms up and place them on the floor; Having made an energetic swing of your arms forward, sit down, trying not to lift your heels off the floor (to do this, you can hook your toes on the edge of a sofa or closet); when performing the exercise, you should try to use the muscles of the chest and back, but not the neck; start with 5 repetitions, gradually increase to 30 or more;
exercise 3; IP - lying on your back; grab something heavy with your hands (a sofa, a radiator), raise your legs above the floor to a right angle, and then smoothly lower them back; start with 5 repetitions, gradually increase to 30 or more;
exercise 4; IP - lying on your back; raise your legs above the floor and perform circular movements with them (only straight lines); you can also pull your knees to the opposite elbow joints; start with 5 repetitions, gradually increase to 30 or more;
exercise 5; IP - lying on your back with your knees bent; pull your knees to your chest while simultaneously lifting your pelvis so that mainly your abdominal muscles are involved, not your legs; repeat 10 times, gradually increase the number of repetitions to 40;
exercise 6; IP - lying on your back with your knees bent at right angles, hands behind your head; lower your legs to the right, trying to touch the floor with your knee, then lift and lower to the left; during the exercise, the lower back should lie flat on the floor; repeat 10 times, gradually increase the number of repetitions to 40;
exercise 7; IP - sitting on the edge of the sofa, resting his hands firmly on the seat; bend your knees, pull them to your chest, then straighten them parallel to the floor; the body must be level and not fall back; start with 5 repetitions, gradually increase to 30 or more;
exercise 8; IP – standing, feet shoulder-width apart; smoothly tilt the body to the sides and back and forth; repeat 10 times, gradually increase the number of repetitions to 40.

How to properly pump up the abs for girls, if you want a flat stomach combined with a thin waist, you should consult with a specialist trainer.

Exercises for forming “cubes” for girls

However, many women who are wondering whether it is possible to pump up abs in a month want to get sculpted abs with noticeable six-packs. For this purpose, you can use the following exercises:

Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them towards your chest, tensing your abdominal muscles as much as possible, then return to the starting position.

Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and smoothly lower them.

Do the bicycle exercise.

Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tightening your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.

It is recommended to perform the exercises in three sets of 15-20 times.

Exercises for a weekly program

You can remove your belly and pump up your abs:

Twisting while lying down

Bend your legs slightly at the knees, place your hands behind your head. Raise your upper torso slowly and smoothly as you exhale and bring it closer to your knees, hold for 2-3 seconds and slowly return to the IP as you inhale.

It is important to know. To pump up your upper abs, raise your head and shoulders not very high. To pump up your lower abs, you should touch your elbows to your knees. To increase efficiency, perform an additional exercise on an inclined bench and in the lower position you are at a distance of 10 cm from the surface of the bench. As you increase the angle of the bench, the more intense the abdominal work.

Leg raises

From the position - lying on your back, slowly, as you exhale, raise your legs to a right angle, place your arms along the body. As you inhale, slowly lower your legs into the IP position. Do not make it easier for yourself to perform the exercise by inertia of your legs, but on the contrary, strain your abdominal muscles.

Scissors

From the same starting position, lift your legs from the floor to a distance of 20 cm and imitate the work of scissors.

Exercise scissors

You can get beautiful abs, strengthen your back and lose weight by adding the “swallow” exercise on a fitball to your weekly program, i.e. hyperextension:

IP - lying on the ball with your hips with the weight distributed between the chest, stomach and thighs. Cling to the wall bars with your feet. Place your hands freely with your elbows (as at a school desk) on the ball in front of you. Tighten your abs, straighten your back and legs, lift your chest off the fitball and spread your arms to the sides. The shoulder blades should be lowered, the thumbs of the hands should be directed upward - exhale. Inhale - lower your body onto the ball, legs straight, arms folded again in front of your chest.

Reverse hypertension is performed as follows: lie on the ball and keep your legs and body straight (parallel to the floor) with the weight distributed between the chest and abdomen. Place your hands on the floor and rest on your palms. Raise your legs straight up, bending your elbows. Repeat both exercises 15 times, perform 2-3 approaches.

We also recommend that you pay attention to the article: How to pump up abs for a girl at home?

Important. When performing hypertension on simulators, the upper and lower abs, lower back, hips and buttocks are worked out. This helps to activate blood flow, deliver fresh blood and oxygen to cells and release heat. At the same time, due to the normalization of metabolic processes, the condition of blood vessels and muscles, ligaments and tendons, nerves, connective tissue and joints, including their cartilage, improves.

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Ways to quickly tighten your stomach at home

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This material will be perfectly complemented by the following publications:

How to pump up your abs in a week: description of the most effective exercises
How to pump up your lower abs at home and in the gym

We pump up the lower abdominal muscles at home

There are a lot of exercises for girls to pump up their lower abdominal muscles at home. Take the method described above for strengthening the abdominal muscles as a basis. But be sure to complement it:

Lying on your back, place your hands behind your head and bend your knees. Raising your pelvis slightly, try to pull your knees towards your chest. If you can’t perform this action right away, pull it up as much as possible.
Maintaining the previous position, straighten your legs and lift them slightly off the surface, keeping them parallel to the floor. Now we perform “scissors”, alternately spreading our legs and crossing them together.

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Pump up six-pack abs for a girl at home

Features of the abdominal muscles in girls

To begin solving the problem of how to pump up a girl’s abs at home, it is necessary to become familiar with the anatomy of the abdominal muscles. This information will help during exercises to focus the load on the area that needs more careful work.

The abdominal press consists of 3 main types of muscles:

Rectus muscle. Located between the pectoral process and the pubic bone. The main functions are to bend the body and maintain it in a balanced state, holding the internal organs of the abdominal region. It is the rectus muscle that is responsible for the formation of beautiful cubes on the stomach.
Oblique muscles (external and internal). They are located on the sides of the body and are responsible for turning the body and maintaining balance.
Transverse muscles. Located deep under the rectus muscle. They protect the stomach from protrusion and create pressure in the abdominal area.

The peculiarity of the structure of the abs in girls is that in the lower part of the rectus abdominis muscle (from the navel to the pubic bone) there are a large number of fat receptors. This makes it difficult to “dry” the lower press. For this reason, during training, girls need to focus on exercises that work on the problem area.

We pump up the muscles of the upper abs at home

Lie on the floor with your knees bent and hip-width apart. Your arms can be behind your head or crossed in front of you. Raise your shoulders and shoulder blades. No need to try and raise your lower back! It should not come off and be pressed tightly.
Another complex for the upper abs is leg raises. Lying on the floor, straighten your legs. Lift them up until they reach a right angle with the floor. Lower it. To make it more difficult, you can raise your legs not perpendicular to the floor, but at 45° and hold them.

List of basic exercises for pumping up the abs

To create several different programs, you can use the following fitness exercises in the gym:

straight crunches with different leg positions;
twisting with a rope handle at the lower block;
lateral thrust of the upper block;
abdominal crunches in an ab machine;
lifting straight or half-bent legs upward from a position - lying on your back, resting your hands behind your head;
straight twists at an angle downwards on a Roman chair;
leg lifts on a Roman chair in a supine position;
cross crunches on a Roman chair;
“book” on the press in the position of sitting on a bench;
twisting in a position - lying on each side;
turns to the sides, holding the bar on your back;
hanging on parallel bars or a Swedish wall with leg lifts;
scissors: vertical or horizontal in a supine position;
holding straight legs in a position - lying on your back;
touching the heels of the feet with the fingers while lying on the back to work the oblique abdominal muscles;
touching the floor with your hands from a standing position;
bending to the side with sliding hands.

An ideal workout would be to include two exercises for working the rectus abdomen (getting the upper and lower abs), two exercises for the oblique muscles - external and internal, one for the transverse muscles, two for the core muscles.

We previously wrote about chest exercises for girls and recommended bookmarking this article.

Abdominal muscles

It is important to know: pumping up the oblique (side) abdominal muscles will visually make your waist wider and your figure straighter. Daily pumping of the press for girls will not only become useless, but also harmful, since muscle recovery requires 48 hours.

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Effective exercises to reduce your waist and trim your sides

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Abdominal pumping without sports equipment

On how to pump up the abs of a girl without sports equipment, examples are given in Tables 1 and 2. In order for the muscles to recover, you should exercise three times a week, devoting 40-60 minutes of time. Before training, do warm-up exercises or running.

Exercises	Sets	Replays
MONDAY
Leg raise from IP - lying down	3	15-20
Harmonic	3	15-20
Side twist	3	15-20
WEDNESDAY
Walking steps	3	15-20
Lifting the legs and pelvis from the IP - lying down	3	15-20
Scissors	3	15-20
FRIDAY
Deflections	3	15-20
Classic twist	3	15-20
Leg straightening	3	15-20

Exercise "Vacuum"

You can pump up your abs to a six-pack with the “vacuum” exercise. It can be turned on in cases where you need to quickly remove a few extra centimeters from your waist. The position for performing the vacuum is chosen: lying on your back, sitting on a bench, standing (on your feet, on your knees and on all fours). How to properly perform a vacuum:

exhale all the air from your lungs;
hold your breath and pull your stomach in as far as possible;
fix the position for 20 seconds and inhale;
after a pause of 1-2 seconds, repeat the exercise.

Exercise "vacuum" - sitting on a bench

In a week, this exercise will help tighten your stomach and get rid of a certain percentage of internal fat. The waist will become thinner without pumping up the abs, so it can be done daily.

A daily abdominal pumping scheme for girls may include 9 approaches of the “vacuum” exercise, as can be seen in photo 4.

A weekly scheme for pumping up the abs with the “vacuum” exercise.

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