A beautiful, flat, sculpted stomach, with clearly defined six-pack abs, is the goal of many amateurs and athletes. And the question often arises: how quickly can you get a beautiful belly and what exercises to use for this and what else needs to be done to speed up the process.
Any professional involved in physical education will answer that keeping the abdominal muscles toned is not only beautiful, but also important for health. After all, thanks to them, all internal organs are supported.
The fastest way to pump up your abs is to combine proper exercise, with or without additional load, with a metabolically healthy diet.
Basic tips for working on your abs
Beautiful and strong abs are not the same thing. The abdominal muscles may be in good shape, but if there is a layer of fat on top of them in the waist area, then no one will see it.
If you want relief to appear on your stomach, you need to know how to quickly pump up your abs. To do this, you should combine physical activity with a healthy diet.
Here are the basic tips on how to achieve this:
Breakfast is a meal that should never be skipped. There is a misconception that if you don't eat breakfast, you can lose weight faster.
But in fact, it's literally the other way around. It is breakfast that starts the metabolic process in the morning. And this promotes proper metabolism.
In addition, the morning meal should be the largest. Lunch is average in its calorie content and abundance. But dinner should be the lightest.
In addition, if breakfast is skipped, then the increased feeling of hunger in the afternoon leads to overeating. And this is definitely not what you need to maintain normal weight.
Intake of simple carbohydrates, such as white bread and baked goods, pasta, sugar and sugar-containing foods, some types of fruits (bananas, grapes) should be taken in the first half of the day.
Thanks to this regime, carbohydrates are consumed by the body. And if the above products are consumed in the afternoon, they will be stored as fat.
The diet should be balanced as follows. Minimize foods containing simple carbohydrates. They were listed in the previous paragraph.
But include as much meat, vegetables and grains as possible. The meat will provide proteins. Vegetables - microelements and fiber. Cereals are complex carbohydrates that will keep you feeling full for a long time.
Focus on strength training. That is, perform exercises with added weight.
Many, especially the fair sex, believe that this will help increase muscle mass. But this is a big misconception.
Because it takes a very long time to build muscle mass, and besides, you need to be in the gym for several hours per workout. And regular aerobic exercise will only burn both fat and muscle mass.
A sufficient amount of fluid per day will ensure excellent metabolism, and will also remove all waste and toxins that are formed when burning fat tissue. The norm is on average 20-25 grams per kilogram of weight.
It is better if the main drink is pure still water. But it’s worth considering that green tea and coffee speed up metabolism.
Do not combine any liquid with food, thereby preventing the gastric juice from being diluted with water.
You need to eat regularly. Moreover, there should be at least 4-5 meals per day. Main – 3, additional snacks – 2.
Eliminate unhealthy foods such as fast food, ready-made breakfasts, factory-made sweets, carbonated sweet waters, ice cream, and confectionery. All this contains excess harmful fats. Which will undoubtedly affect your figure.
Workouts and abs
The lecture is over, let's move on to what you came for, training. Let's take the worst case scenario: you spent the money for a gym membership on upgrading your computer for Quantum Break, and in the courtyard of your house, of all the sports equipment, there is only a rickety table on which local grandfathers play dominoes. Don't despair. The abs are almost the only muscle that can really be pumped up at home (pumped up, not made into a godlike form, gentlemen commentators). There are many programs and exercises for the abdominal muscles, and we have prepared a description of five effective exercises.
Exercise 2
Lie on your back, place your feet on the floor. At the same time, bend the knee joint as much as possible. Place your hands on your chest. Avoid a position where your palms are behind your head.
It is important to lift your body correctly. To do this, raise the head and part of the back - to the end of the shoulder blades.
When ascending, a nasal inhalation is made, while lowering the body, all the air is exhaled smoothly through the mouth.
Hanging knee raises[edit | edit code]
Hanging Knee Raises
Execution
Jump and grab the bar - your feet should be at least a centimeter off the floor. Hands shoulder width apart. Keep your entire body straight and your shoulders rigid (see page 121). This is the starting position (Fig. 72). As you exhale, pull your knees towards you to the level of your pelvis, while your thighs should be parallel to the floor. The thighs and shins form a right angle. Tighten your abdominal muscles. This is the final position (Fig. 73). Pause for a second and, while inhaling, slowly return to the starting position. Repeat.
Cross-sectional exercise
This exercise begins a series of challenging hanging exercises. In a lying position on the floor, the body bears a partial load to overcome the force of gravity, while in a hanging position, on the contrary, colossal energy is spent on overcoming it, and at the same time all muscles are involved, mostly the abs. In this exercise, the intercostal muscles work well, which mediate the work of the arms and abdomen. This is why hanging exercises are most effective for the abdominal area.
Training norm
| First level | 1 series of 5 repetitions |
| Average level | 2 series of 10 repetitions |
| Advanced level | 2 series of 15 repetitions |
Improvement of technology
If you can't complete five repetitions, try reducing the range of motion: don't lower your legs all the way down - work your legs in the top position, where your thighs are parallel to the floor, and gradually add depth. Do not swing or use inertial momentum. Try to perform the exercise at a slow pace, using the strength of your muscles and joints to prepare for the more difficult exercises of the following levels. Inertia won't help.
Exercise 3
This is a classic version of the press swing. Lie on your back with your knees slightly bent.
The hands are placed under the back of the head and clasped. The back is raised and brought to a sitting position. Breathing - inhale as you rise, exhale through your mouth as you descend.
If the question arises of how to quickly pump up abs, then you should take weights when performing physical activity. But do this only if your physical fitness allows it.
You should not immediately do a complicated version of the exercise if there was a break in sports.
Exercise 6
This exercise is difficult in terms of technique, so it’s clear how to quickly pump up a man’s abs.
At the same time, smoothly, without any jerking, you should lift your torso and legs at the same time.
You should try to get your legs and chest as close as possible. At the same time, the back should remain straight.
An effective home workout program
Home workouts should cover the entire body, and not just focus on the abs. A sample training plan might look like this:
- First training . Exercises for legs and abs. Squats, steps on a bench, jumping rope, and high jumps are performed. Then you need to do 2-3 abdominal exercises.
- Second training . Chest and back. It would be optimal to do 2-3 different types of push-ups (for example, classic ones, with your feet resting on a bench and your arms placed wide), as well as a couple of types of pull-ups (with a medium grip and a wide grip behind your head).
- Third training . Hands. You can do close-grip push-ups, reverse push-ups, reverse-grip pull-ups, and work with dumbbells, if available. Afterwards, you can add a plank and 1-2 additional abdominal exercises.
Training is performed 3 times a week. This method will allow the body to fully recover. On other days, you can run to burn extra calories if you need to lose weight.
It is important to determine how many sets and repetitions of each exercise to perform. If you need to lose weight, each movement is performed 4-6 times for 15-25 repetitions. If we are talking about gaining mass, then perform 3-4 sets of a maximum of 15 times. To increase the load in this case, it is better to use various weighting materials.
How to quickly pump up abs for a girl
If we touch on the topic of how to quickly pump up a girl’s abs, then you should definitely take into account the fact that representatives of the fair half of humanity store fat more easily, especially in the waist area, both in the front of the stomach and in the back of the back. Therefore, it will be much more difficult to get rid of it.
Be sure to combine physical activity with a diet low in bad fats.
Of all the physical exercises, the following will have the best effect:
- Twisting the body - they are performed like a simple press, only when lifting the body you need to try to touch the opposite knee with your left elbow. Each time you lift the body, change the direction of the bend.
- Raising straight legs from a lying position.
- Bends are performed while lying on your stomach. Hands with intertwined fingers go around the back of the head. Next, while inhaling, bend back, trying to move your head as far as possible.
- Scissor exercises. Performed similarly to a bicycle. But you need to spread your legs apart, perpendicular to the body and bring them together. Try to keep them straight.
If a girl is concerned about the question of how to quickly pump up her abs to a six-pack, then in addition to regular physical activity, she will have to get rid of harmful foods in her diet.
Exclude flour, sweets, fast food, carbonated sweet drinks. You need to ensure that the belly fat does not exceed 1 cm in thickness. Then the much-desired abs will appear.
Ways to quickly achieve six-pack belly fat: is it possible to get a six-pack in a week or a month?
Some results can be achieved in a short period of time, for example, in a week or month. It is not necessary to have cubes on your stomach, since their presence depends not only on the level of muscle development, but also on the amount of fat deposits in the waist area.
In order for the belly to be decorated with cubes, a man or woman needs to dry out as much as possible. This is the only way to achieve a sculpted belly. It is possible to achieve such a goal in a short period of time if the initial fat percentage is not so high, or the athlete already has experience and rebuilds his program in a new way. The training program is being redone as much as possible, adding more cardio and high-repetition movements.
You also need to train your abs during the drying period, but training specifically for this muscle will not be the main one. Pumping up a muscle and increasing its volume is impossible with a limited amount of calories, and this is required to reduce the amount of fat. Therefore, the main forces are spent on performing the most energy-intensive exercises, which will lead to greater relief.
Attention! You can improve your results by using fat burners, a stricter protein diet, and using foods in your diet that help with fat burning and speed up metabolism. But these are only auxiliary points that enhance effectiveness, and do not provide it fully.
How to pump up abs for men
To understand how to quickly pump up six-pack abs, men should understand their physiology.
Men have more muscle mass, so this requires a certain diet. It should be rich in proteins.
And if we talk about physical activity, then it is worth supplementing it with exercise.
So if your abs touch and your body rises, then you should put a “pancake” on your chest. Of course, this should only be done when several training sessions have already taken place. This will eliminate the possibility of injury.
Tips for proper training
If we consider the question of how to quickly pump up the abdominal muscles, then before and after training you should:
- Drink small sips of water during exercise. The water must be clean, still.
- It is better for men to eat about an hour before training, and the diet should contain protein. The same can be repeated after physical activity. You just have to remember that the portion should not be large, otherwise it will cause discomfort.
- A cup of strong coffee will energize you and speed up your metabolism.
- Combine aerobic and strength training.
