How long does it take to pump up a girl’s abs: training features

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

A beautiful slim figure, a flat stomach, sculpted muscles - this is the dream of many girls; to achieve it, they go to the gym or work out at home, and try to limit themselves to “goodies”.

And the most annoying thing is when there is either no result at all, or it does not correspond to the efforts expended.

In this article, we’ll figure out how many days it takes to pump up a girl’s abs, what exercises are best to do to quickly achieve what you want, and how to properly organize a workout.

How long does it take to pump up a girl’s abs?

It is impossible to answer this question unequivocally, since the appearance of relief depends on the initial physical condition, the presence or absence of excess weight, and genetic predisposition.

In general, if a girl is slim, then after 15 days of regular and competent training she will be able to enjoy her first victory, and after about 30 days the cubes will be clearly visible.

Overweight ladies should first get rid of extra pounds, and only then start pumping up their abs.

Accordingly, the result will manifest itself only after 60-90 days.

If the excess weight is insignificant, then the stomach will become flatter in 30-45 days.

Previously, we told you how to pump up your breasts.

Specifics of training

How many months can it take to pump up a girl's abs?

Most often, it may take one month to achieve a good result, but it is extremely important to adhere to the recommendations of specialists.

Check them out:

1. Perform a variety of exercises for all abdominal muscle groups.
2. Exercise 2-3 times a week.
3. Open each workout with a warm-up that will prepare the muscles for the load.
4. Be sure to do cardio exercises (jumping rope, running, aerobics).
5. It is best to train in the morning, which is the most effective time for burning fat.
6. Each exercise should be performed slowly, smoothly, diligently. The principle is simple - it is better to do fewer repetitions, but with better quality.

Nutritional Features

Even the most powerful exercises will not help you achieve beautiful relief if you do not pay attention to your diet.

You can use:

• protein foods (rabbit, chicken, turkey meat - boiled or steamed);
• fish;
• fermented milk products (kefir, cottage cheese, low-fat yogurt);
• fruits, vegetables (cucumbers, white cabbage, peppers, apples);
• nuts;
• porridge (oatmeal, rice, millet).

The recommended ratio of proteins, fats and carbohydrates is 50:25:25.

You should not think that fats are definitely harmful, they are necessary for the normal functioning of the body, which is why it is recommended to include olive oil and sea fish in the menu.

In another article, we discussed how to remove your butt.

The following are prohibited:

• flour, especially white bread and pastries;
• fat meat;
• smoked meats and semi-finished products (sausage, sausages);
• alcohol (primarily beer);
• sweets.

It is important not to go on a diet, otherwise the body will not receive the necessary elements, and the muscles will have nothing to form from, but you need to eat correctly, in small portions - 6 times a day.

Myths about the press

Errors in working out the abdominal muscles are due to common misconceptions:

1. You can’t pump up your abs every day, despite the myth. Muscle tissue needs to recover, so resting 48 hours between workouts is recommended.
2. There will be no result even with the most intense training if you do not follow the above nutritional tips.
3. Girls can use weights. Some are afraid to do this, believing that the muscles will increase in volume and the stomach will become visually larger. This will not happen if you take a weight of no more than 5 kg.

How often and how much to train

Many girls are interested in how long it takes to build beautiful abs if you exercise according to all the rules.

In order for the result of your efforts to become obvious after 30 days, you should exercise your abdominal muscles 2-3 times a week for 30-40 minutes, being sure to pay attention to your diet.

In addition, you need to pay attention to cardio exercises, jogging, dancing or jumping rope 2-3 times a week.

Each exercise is performed 10-20 times, be sure to do 3 approaches. Gradually the load needs to be increased.

The main mistake beginners make is to give their best and then not be able to get off the couch for a week.

This should not be done; it is important to take into account your physical capabilities and not overdo it.

How to eat right to have sculpted abs?

Exercise can be useless if it is not combined with proper nutrition. To quickly create relief on your stomach, you need to follow a special diet. You need to eat 6 times a day, between lunch and dinner - an afternoon snack (16:00), and after dinner - a small snack (20:00).

The afternoon snack should be light and low in calories, such as oatmeal, an egg or cookies. And for the second dinner it is better to eat something from fruits, berries or drink kefir.

Table: Complete diet for a week

Also, when intensely exercising, you should drink purified water, about 5-6 glasses per day. Proper nutrition will help achieve the desired results.

In order to pump up your abs and build up your ideal definition, you need to choose an effective training method. It is worth remembering to eat properly and lead a healthy lifestyle. By following these rules, you can get in shape and achieve your desired goal in a short period of time.

Is creating sculpted abs at home your goal for the near future? Then, before turning your dreams into reality, you need to study the nuances of this process so that the training brings results. It would seem that there is nothing easier than pumping up your stomach, because even people far from sports have heard about classic exercises for this part of the body. But this opinion is wrong, and adhering to it, you will be looking for your cubes for a long time. A special complex can help in this matter.

Is it possible to make an Apollo body at home in such a short time? It is possible, but provided that you do not have a lot of excess weight. If this problem is present, then first you need to lose excess kilograms, reduce the fat layer, and only then dream about relief. For people with a normal physique, this task is within their capabilities.

We bring to your attention a program designed for 30 days. She will help you pump up your six-pack with simple exercises. If you adhere to her recommendations and plan as much as possible, then by the end of the month you will see impressive results. Take a photo at the beginning of your journey and at the end to objectively evaluate your cubes.

Ab pumping table for men for 1 month:

Designations:

I – body rise

II – twists

III – leg lift

IV – bar

All exercises must be performed clearly. At the beginning of training, give preference to a slow pace in order to get a good feel for each muscle. In the future, if your physical fitness allows you, then exercise at medium intensity.

Effective abdominal exercises for girls

There are several powerful exercises that will help you achieve beautiful abs quickly, get to know them.

For upper abs

Exercises offered by experienced fitness instructors will allow you to work on this zone.

Crunch with bent knees

Allows you to pump up the oblique and rectus muscles.

It's done like this:

1. Take the starting position: lie on your back, legs bent at the knees, positioned so that the shins are parallel to the surface, feet connected. The arms are bent at the elbows, lying on the back of the head, the hands are not connected, the elbows are directed in different directions.
2. The abs should be tensed, pulling in the stomach.
3. Lift your neck and shoulders off the surface without changing the position of your legs.
4. Hold the position for a few seconds.
5. Lower your shoulders and neck, repeat.

Do 3 sets, 10-15 repetitions each.

See another article on how to remove hips.

Bike

This is a very popular exercise at home that allows you to work the rectus and oblique muscles.

The technique for performing it is quite simple, so even beginners can include “Bicycle” in their training.

Experts are confident that regular exercise will help you achieve a flat stomach, waist and beautiful definition, and get rid of extra pounds.

It's done like this:

1. Take a supine position. Bend your knees, place your hands on the back of your head, your lower back pressed tightly to the surface.
2. Perform leg movements, simulating pedaling an imaginary bicycle.
3. When the left knee rises to the chest, it is necessary, rounding the back, to turn the body towards it so that the knee touches the right elbow. It may not work out right away, but touch is what you should strive for.
4. Repeat with another pair of knee and elbow.

The main secret to success when performing the “Bicycle” is to do all movements smoothly and slowly.

There is no point in chasing a large number of repetitions; it is much more important to work out the muscles efficiently.

Scissors

Another great exercise that girls can use to tone up their abs in 3-4 weeks.

It's done like this:

1. Lying on your back, raise your legs straight (to approximately form an angle of 45° with the floor surface).
2. Perform a series of crossing movements without bending your legs.

It’s better to start with 20-30 repetitions, do 3 approaches, and gradually the load should increase.

If performed correctly and slowly, you can work out your lower abs and side abdominal muscles well.

For lower abs

You won’t get an ideal stomach if you don’t pay due attention to working on your lower abs.

Find out the most effective exercises you can do at home.

Reverse twist

It is important to perform it only with the abdominal muscles, with a small amplitude.

It's done like this:

1. Lie on your back, raise your legs, bend your knees, and pull your heels towards your buttocks. Bend your arms at the elbows and place them at the back of your head.
2. The legs do not change their position throughout the entire exercise. Using your abdominal muscles, you should slightly lift your pelvis above the surface, while simultaneously pulling your knees towards your chest.
3. Return to the starting position and repeat.

Perform 8-15 repetitions, do 3 sets.

Jackknife

Another basic effective exercise that will help pump up your abs, form beautiful abs, as well as strengthen your back muscles and improve your posture.

It's done like this:

1. We start lying on our backs, arms extended, legs straight, closed.
2. As you exhale, simultaneously raise your legs and arms, try to “fold” like a pocket knife.
3. At the peak point, try to linger for a couple of seconds and only then return to the starting position.

You need to repeat 5-15 times, do 3 approaches.

For beginners, the exercise may seem difficult, so it is better to do fewer repetitions, but work the muscles properly.

Gradually, the “Folding Knife” will work out better and better, so the exercise can be complicated.

The options are:

• with full amplitude, touching your toes with your hands;
• with half the amplitude - touching your knees with your hands;
• holding the ball.

The secret of success is that when lowering your legs, it is best not to put them on the floor, but to keep them suspended all the time, this will create additional stress on the abdominal muscles.

Right angle

Another powerful exercise that helps pump up your lower abs and make your muscles more resilient.

It's done like this:

1. We start by lying on our backs, hands under our buttocks, legs straightened.
2. Inhale, and as you exhale, raise your closed straight legs to form an angle.
3. Stay in this position for a few seconds.
4. Lower your legs while inhaling, but do not touch the floor with them, in this case the abs will work more intensely.

If the exercise does not work at first, then you can perform alternate leg lifts.

More experienced people, on the contrary, can increase the load by working out on a bench or lifting a fitball with their feet.

We work the oblique muscles

We figured out how much time it takes to pump up a girl’s abs - about 4 weeks of regular training, which must include exercises for the lateral abs.

Some are afraid to do them, believing that pumped up muscles will make the figure more voluminous, the silhouette will become H-shaped, and the waist will disappear.

However, if you approach training correctly, there will be no such negative effects. Get to know the most productive exercises.

Lateral twist

Allows you to work the oblique muscles and at the same time get a wasp waist.

It's done like this:

1. Lie on your back, legs bent at the knees, feet placed as close to the pelvis as possible.
2. The right arm is bent at the elbow and placed behind the head, the legs are tilted to the left. The body is slightly raised above the surface.
3. As you inhale, the left half of the body (neck and shoulder blades) stretches to the left.
4. At the peak point, you should try to fix the position for a few seconds.
5. Return to the starting position and repeat first for one side, then for the other.

It is very important not to lift your lower back off the floor; it is enough to perform 20-25 repetitions in each direction, 3 sets.

Russian twist

Another powerful exercise that allows you to work your oblique muscles, improve your posture, and achieve six-pack appearance.

It's done like this:

1. Sit with support on your buttocks. Connect your legs, bend your knees and lift them slightly off the floor (your shins should be parallel to the surface). Bend the body slightly back. The arms, slightly bent at the elbows, are extended forward, palms joined.
2. As you exhale, without changing the position of your legs, turn your torso to the left.
3. Fix the position at the extreme point.
4. Return to the starting position and repeat on the other side.

When the exercise goes well, you can increase the load by picking up a barbell plate, dumbbells or fitness ball. Girls prefer a weight of no more than 5 kg.

Side plank on the elbow

A very effective static exercise that allows you to get rid of excess fat and quickly tighten your figure, however, it is quite difficult to perform and may not succeed the first time.

It's done like this:

1. Lie on your side, legs straight.
2. Place your support on your elbow and rise up, your palm perpendicular to your body. Legs - one on top of the other. The second hand can lie behind the head or be on the belt.
3. The gaze is directed straight, the head does not droop. Breathing is deep and slow.
4. Inhale, lift your buttocks off the surface and fix the position, maintaining balance. The muscles of the core, legs and buttocks are tense. Focus on the bent elbow and arm and the outer side of the foot.

If you cannot keep your legs straight at first, it is permissible to slightly bend the lower one at the knee.

You need to hold out for at least 15 seconds, otherwise the exercise will be useless.

After 2-3 weeks of training, you can replace the exercise with the following variations:

• plank at arm's length (focus on the palm and the outer side of the foot);
• star (support on the palm of a straight arm and foot, the second arm and leg are straight, raised up).

You can also use weights to increase the load.

Fitball training

You can also work your abdominal muscles with several exercises on a gymnastic ball.

Twisting

It's done like this:

1. Lie on the ball so that the middle of your back is pressed against it, your legs are bent at the knees and resting on the floor. The upper part of the body is slightly tilted back. Arms crossed on chest.
2. At the exit, raise the neck and shoulder blades, fix at the end point. Do not throw your head back.
3. Return to starting position and repeat.

To make it easier to maintain balance, it is better to place your feet shoulder-width apart.

Knee pull-up

Another powerful basic exercise that helps work your upper and lower abs.

It's done like this:

1. Stand with your knees on the fitball, head down, the main weight concentrated on the ball.
2. Move forward, taking turns moving your arms slightly forward until the ball is positioned under your hips and your body is in a straight line.
3. The hands are strictly under the shoulders.
4. Using your abdominal muscles, pull your knees to your chest, then straighten and repeat.

Moving

It's done like this:

1. Lie on your back with your arms and legs extended.
2. Take the fitball in your hands and lift it.
3. Raise your legs straight and place the ball between your ankles. Lower while holding the ball.
4. Repeat in the opposite direction: raise your legs with the ball and arms, take the fitball with your hands, lower your limbs.

Do all exercises on a gymnastic ball at least 20 times.

Misconceptions that will not help you make cubes

In order to achieve results, you do not need to trust conflicting advice from magazines, but rely on the opinion of practitioners.

Myth No. 1 - Repeated body lifts

In fact, to quickly burn subcutaneous fat, there is no need to do several hundred lifts. It’s better to ask bodybuilders how long it takes to pump up your abs to get six-packs. They know that the exercise is beneficial if the number of repetitions in total does not exceed 60 times (20 x 3). With repeated contraction of the abdominal muscles and rounding of the back, problems with posture will arise. In addition, lifting weakly stimulates hypertrophy. If your goal is to develop abdominal muscle endurance, then this method is acceptable.

Myth No. 2 – exercising on a home gym

You should not trust advertising that persistently offers to buy one of the many miracle exercise machines for burning fat on the stomach and sides. Consumers annually spend about 207 million dollars on their purchase, but the number of people with athletic figures is not increasing.

Myth No. 3 – Drying your abs by fasting

This is another misconception that stimulates weight gain. You can actually pump up your abs to six-pack size if you feed the muscles correctly, supplying them with amino acids, vitamins and providing them with intensive blood supply. If the body is limited in food, it will turn on the defense mechanism and go into survival mode, extracting resources not only from adipose tissue, but also muscle tissue. At the same time, the rate of metabolic processes decreases. After starvation, the body begins to accumulate reserves, which is fraught with uncontrolled weight gain.

Myth No. 4 - taking fat-burning drugs

It makes no sense to replace exercises for abs with pills that stimulate weight loss. They will make your wallet thinner, but not the subcutaneous fat layer. The principle of their action is based on eliminating the consequences, not the causes. At best, they provide a temporary effect, at worst, they seriously harm your health.

Myth No. 5: You can pump up your abs in a week.

The abdominal muscles, like all others, are trained according to the same regimen and during this time they will only begin to adapt to the load.

Abs training program for girls

It is very important to include in your classes a variety of exercises designed for each abdominal muscle, only in this case a tangible result will be visible after 30 days.

You need to exercise 2-3 times a week, choosing exercises to work the upper and lower abs, as well as the lateral muscles.

Be sure to start with a warm-up and finish with a stretching exercise or a series of bends.

Complex 1

If you wish, you can also use ready-made sets of exercises for the abdominal muscles.

Run:

• twisting with bent knees;
• right angle;
• jackknife;
• side twist.

Complex 2

Run:

• bike;
• scissors;
• reverse twist;
• jackknife;
• side plank (first resting on the elbow, then on the straight arm).

Complex 3

Run:

• scissors;
• crunching on a fitball;
• reverse twist;
• Russian twist;
• moving the fitball.

Each is done in 3 sets of 15-20 repetitions; between sets and exercises, rest is allowed for no more than 45 seconds.