The best exercise for pumping up the muscles of the lower abs is lifting the legs while hanging on the horizontal bar. However, to perform it correctly, the abdominal muscles must already be strong enough - in other words, the exercise is not suitable for beginners.
In order for a beginner to effectively pump up the lower abs, you first need to learn how to do a plank and an abdominal vacuum - these exercises develop neuromuscular connections that help consciously control the core muscles. In addition, the presence of subcutaneous fat also plays a role.
Where to start training your abs
If you want to pump up your abs, but haven’t worked out before, things may not move beyond words. The training will be constantly postponed. To prevent this from happening, always set a goal in advance. Find in advance the complex that you consider best for yourself, plan a specific time on your schedule, for example, in the morning. By doing this, you will already avoid procrastination.
You shouldn’t stop only at choosing a complex. The training program, even at home, should be planned out from start to finish. What does it mean? You clearly know which day you train, down to each approach, and which days you rest. In other words, you have a plan for the coming week or better yet month.
This is exactly how long a man will need. The main thing is to show diligence and discipline. Only regular training allows you to achieve what you want.
SUPER PRESS IN 7 MINUTES A DAY IN 2021 (GUARANTEE)
Workout program for the gym
The ideal option is to visit the gym 3 times a week. Pumping the abdomen takes 30 minutes. Beginners do each exercise 10 times. All figures are relative; average values are shown. During training, they are adjusted depending on the ease/difficulty of performing the load.
Program:
- They sit on an inclined board and restore their breathing. Perform body lifts while exhaling. The angle between the bench and the body should be 90 degrees. Avoid sudden movements and do not increase the pace.
- Sit down on the fitball so that when changing position the ball is at the level of the lower back. Bend the lower limbs and spread them apart. The feet do not lift off the floor. Hands are behind the head. If it is difficult to perform the exercise in this position, move them to the chest. Exhaling smoothly, raise the torso without lifting the lower back. While inhaling, take the starting position.
- Go to the simulator. Take a sitting position. They fix the spots and hold the handles with their hands. Exhaling air, they pull their upper and lower limbs towards themselves, curling into a ball. They freeze for 2 seconds and come back.
- You need to hang on the simulator. Bend your legs and pull them towards your chest. The body does not swing. Perform the next exercise in the same way, but with straight legs.
- Lay down on the bench. Hold it with your hands at hip level. Raise your legs at an angle of 90 degrees. As you exhale, lift your buttocks and stretch your feet toward the ceiling. On inhalation they return. You can’t sway, they do everything smoothly, slowly.
The following training program for pumping up sculpted abs allows you to achieve a positive result if you avoid mistakes. The cubes will appear, but will be hidden by the fat layer. To burn it off, add cardio training and adjust your diet.
Specifics of abdominal training
Relief is created through pumping certain muscle groups. Separately, you can pump up your arms, legs and, of course, your abdominals. The peculiarity of the structure of the muscles is such that they sway only after receiving a huge amount of load. First, they must receive microscopic cracks, during the healing of which a strengthening process occurs. It does not allow the fibers to “deteriorate” again the next time at the same level of load. This allows you to progress and gradually gain strong and sculpted muscles.
The principle seems quite simple. Load your muscles and expect results, but in reality everything is much more complicated. There are several features of pumping the press:
- Firstly, the abs are not as monotonous as, for example, biceps or triceps, which have only a few bundles . The abs have 6 main packs and oblique muscles. The abs are made up of the oblique muscles as well as the six main packs. This leads to difficulties in training, since it will not be possible to train them all at the same time. Sitting up or crunching does not allow you to tighten your sides or pump up your lower abdomen. To get beautiful and pumped up abs, you need to perform many exercises at once. They should consist of movements that train each abdominal group.
- Abdominal training cannot be done to exhaustion . If, for example, we are pumping up our arms, the load can be increased by using additional weights. This option will not work here. The press is pumped with an emphasis on endurance, that is, overcoming muscle resistance.
Representatives of the weak and strong half of humanity pump up their abs to acquire a beautiful belly, but do not always fully understand one important feature of such training. They do not burn fat. She, of course, leaves, but not in such quantities as many would like. This point must be taken into account when deciding to focus exclusively on pumping the abdominals.
If an overweight person starts pumping his stomach and achieves excellent results, he will get flat and firm abs, but against the backdrop of fat deposits. This will not add any beauty to your figure. To be slim and fit, you need not only to exercise, but also to eat right. Excess weight and a flat stomach don't go well together.
To train your abs at home, especially for people who are not working or working at home, you need to move as much as possible. It is required to combine active, static and developmental movements. If you do just one thing, you won’t be able to achieve a flat, hard stomach. By performing only side and regular crunches, you will only gain the top four beautifully defined cubes, but the protruding sides and hanging bottom will not go away.
Lower abs exercises
Swing your legs
Lie on your back, straighten your legs, place your hands under your buttocks. To make the exercise more difficult, do a crunch—lift your shoulder blades off the floor.
Raise your straight legs 10–15 centimeters from the floor and alternately move them up and down with a small amplitude.
Leg raise
Raise your straight legs low from the floor and lower them back. But do not place them on the surface: your legs should remain suspended throughout the exercise.
Scissors
Cross your legs over each other without lifting them high.
From side to side
Connect your legs and move them from side to side. The amplitude of movement should be small.
Circles
Make small circles with your feet. First make a circle in one direction, then in the other. Don't put your feet on the floor.
Butterfly
Describe circles with your feet in different directions. The right leg describes a circle to the right, the left leg to the left, and then vice versa. It's like you're drawing a butterfly in the air.
How to train your abs correctly so as not to have problems
Everything must be done strictly according to schedule. The ideal time to pump up your abs at home is in the morning. It is at this time that the abdominal muscles are more susceptible to stress.
Important information!
Each person has his own individual time for breakfast, lunch and dinner. It rarely matches. The exception is the lunch break for working people. When a person has dinner, for example, at 19:00, about 12 hours or more pass before breakfast.
Food contains a huge amount of energy. It is necessary for every person for the restoration and performance of the body. This does not mean that you need to store subcutaneous fat, since this is what is used for energy at the very last moment.
What does it mean? If you want to get rid of fat in the abdominal area, then you need to force the body to burn it. How to do it? Leave a “window” between your last meal and your activity at approximately fourteen hours. This forces the body to spend energy reserves from fat deposits, since there is absolutely nowhere to take it from.
General recommendations:
- Exercises should be performed as slowly as possible, observing all the rules of technical execution.
- It is highly not recommended to include muscles that have nothing to do with the abs. Only the abdominal muscles should work.
- You can train six days in a row and leave one for rest or every other day. Both options are good. The main thing is to take into account your own level of training and training capabilities. It all depends on personal goals. If you train daily, your abs will not only improve, but also strengthen. Unlike three training days, during daily exercises the sets are performed not for wear, but for 20-30 minutes at an average pace. Such a schedule will not be difficult for the body.
It is highly not recommended to drink a lot of water during training. Otherwise you will start to feel sick. Results will be noticeable within a month if you stick to your workout schedule and eat right.
We pump up the press at home. Abdominal exercises at home | PopSport
Program for pumping up the abs for men and flat tummy for women
Sculpted abdominal muscles in men and a neat flat tummy in women are achieved first of all by proper nutrition and a calorie deficit, and secondly by almost the same exercises. The difference is in the number of approaches, weights and regularity of training. Men can train their abdominal muscles regularly when women need to take a break due to their menstrual cycle. The amount of exercise for men is also greater. For example, they can work not only the rectus abdominis, but also the oblique muscles of the abdomen, and for women it is not advisable to do all kinds of side bends and lateral twists. Let's look at what abdominal training consists of for men and women.
Abdominal muscles - what they are and what they are for
The abdominal press is represented by the rectus abdominis muscle, which has an upper, lower and lateral section. Therefore, when you are asked to pump up the oblique abdominal muscles, the main, rectus muscle still works. Its thickness is the second most important factor in getting the abs of your dreams.
The main condition for the appearance of relief in the abdominal area is the absence of a fat layer, that is, the fat content should not exceed 10-15%. No matter how super pumped up the rectus abdominis muscle is, it simply won’t be visible under the fat.
The abdominal muscles not only play an important role in protecting the internal organs of the abdominal cavity, but are also additional assistants to the spinal muscles to maintain the spine, and therefore posture (calorizer). Therefore, by pumping up your abs, you not only improve your appearance, but also contribute to your health.
But it is important to take into account the nuance that excess exercises on the rectus abdominis muscle in the form of twisting creates a dangerous load on the spine, especially if you lift your lower back off the floor, make sudden jerking movements or a huge number of repetitions.
It is also important to understand that the abdominal muscles work in all basic exercises - squats, deadlifts, standing presses. Therefore, it is reasonable to give them a small isolated load.
Abdominal pumping for men
For men, it is more advisable to perform exercises for the rectus abdominis muscle at the end of training; to help your own body, you can add dumbbells and a fitball, use a crossover or raise your legs while hanging. The choice of exercise depends on your level of physical fitness. For example, hanging leg raises will be difficult for a beginner to do, since he will not even notice which muscles are working - the rectus abdominis or the thigh muscles. Hanging is strictly not recommended for people with spinal problems.
You can also work the rectus abdominis muscle in static exercises (all types of planks) and dynamic ones (woodcutter in a crossover, throwing a medicine ball from behind the head, swinging with a medicine ball diagonally, swinging with a kettlebell). The advantage of static and dynamic multi-joint exercises is that they involve the muscles of the entire core - the rectus and oblique abdominal muscles, the longitudinal lumbar muscles.
How many exercises to do:
2-3 exercises in 2-3 sets of 10-15 repetitions.
It can be:
- Twisting on a fitball – 3 sets of 10-12 times;
- Bicycle – 2 sets of 12 times for each leg;
- Elbow plank – 30-60 seconds.
The amount of rest between sets and exercises should be within 15-30 seconds. It is advisable to work out the abs 2-3 times a week.
To this complex you can add a vacuum - an exercise that uses the transverse abdominal muscle, which is responsible for maintaining the internal organs in an anatomically correct position and reducing the volume of the abdominal cavity. It was this exercise that was done by the best representatives of the golden era of bodybuilding, like Arnold Schwarzenegger, Frank Zane and others. This exercise can be performed every day for 10-20 repetitions.
Flat tummy in women
For the fair half of humanity, especially those with curvy, feminine forms, it is much more difficult to achieve a flat tummy. There are purely physiological reasons for this - women have more adipose tissue on their abdomen, and fewer nerve endings. The first serves to protect the fetus during pregnancy, the second saves from pain during the cycle. Women have less muscle mass than men, which increases the stress on joints and ligaments. This means that excess repetitions and abdominal exercises can lead to back injuries.
Most women value their waist and believe that pumping up the oblique abdominal muscles with side bends and side crunches will help to express it even better, but this is not so. Let's think logically, when you pump a muscle, what happens to it? She is growing. Especially if you are eating in a calorie surplus. That is, when you do side bends with dumbbells or side crunches, you stimulate the growth of the oblique abdominal muscles and your waist.
To achieve a flat tummy, you need to ensure a calorie deficit, eat a balanced diet, train the muscles of the whole body, including the abdominal muscles, and do a vacuum.
A vacuum will be especially useful for you if your transverse abdominis muscle is weak. You can check this as follows. If, as you pull in your belly, your fat bulges on your sides, and if your shoulders and chest lift up, this all indicates weakness in the transverse muscle.
It is advisable for women to train their abs 2 times a week, doing 1-2 exercises in 2-3 sets of 10-15 repetitions.
It can be:
- Lying crunches without lifting the lower back;
- Bike;
- Elbow plank – 30-60 seconds.
The vacuum can be done every day. To begin, keep your stomach pulled in for 15 seconds and repeat the exercise 5-6 times, gradually increasing the time and number of repetitions in the cycle.
It is better for women to perform exercises for the rectus abdominis muscle at the beginning of training; they will perfectly warm up all the muscles of the body and give maximum effect (calorizator). In your training program, be sure to include squats, deadlifts and other multi-joint exercises that also work the abdominal muscles. Select the weight of the weights taking into account your weight, age, health limitations and fitness. Two workouts a week for the abs will be enough to ensure that a flat tummy pleases you for a long time.
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How many times a day and when should you pump your abs?
The best time for abdominal training is considered, as already described above, to be morning. The main thing is to try to adhere to the 14-hour window in order to get rid of fat deposits to the maximum. Another reason is that it is in the morning hours before school and work that it is easiest to find 20-30 minutes for an activity without sacrificing other activities and it is easier to get used to such a schedule.
Not everyone finds it easy to train in the morning. For some, it is more important to sleep an extra half hour in order to feel good all day. If you decide to exercise in the evening, then you need to increase the number of repetitions for a couple of exercises.
Abdominal training program at home
Order and number of repetitions:
- 26 times standing bike;
- 16-22 twists;
- 20 repetitions;
- 10 leg raises;
- 22 recumbent bikes;
- 10 leg pull-ups to the horizontal bar;
- 16 lateral bends to the feet;
- 12 corners;
- 12 leg raises lying on your side;
- 26 climbers;
- 30 seconds of leg swings;
- 40-60 seconds plank.
The number of repetitions indicated in the list can be changed upward. When the level of training allows and there is a desire to pump up the athletic press, you should use additional weighting, for example, equipment and weights.
General recommendations and rules:
- the scheme described above is only one circle, but you need to do two;
- rest between approaches and sets is half a minute;
- you can speed up the pace only when performing a bicycle and a climber;
- If you feel a burning sensation, you can increase the rest time between approaches.
After training, it is recommended to do stretching, which will strengthen the result.
// Lower abdomen - how to pump?
To pump up your lower abs, choose a few of the exercises below and then include them in your ab workout program.
If you work your abs every day, do lower abs exercises 2-3 times a week. On other days, train other parts of your abdominal muscles. Read more about how to properly pump up your abs at home.
Plank supported by fitball
Performing a plank on a fitball allows you to use the stabilizing muscles of the core, since in addition to maintaining the plank itself, it is necessary to ensure balance on the ball.
Pay special attention to the feeling of tension in the lower abdominal muscles, while simultaneously drawing your navel under your ribs. Perform 3-4 sets of 30-60 seconds. //Abs exercises with a fitball
Stretch your arm forward
While performing this exercise, make sure to keep your pelvis motionless - this is critical to strengthening your lower abs.
Kneeling with support on your hands (shoulders fixed, biceps pointing slightly forward), extend your right arm forward and your left leg back. The gaze is directed downwards. Feel the tension in your core. Perform 2-3 sets of 30-60 seconds on each arm. Included in a set of exercises to improve posture. // Exercises to improve posture
Crunches with a fitball
Maintaining support on your hands (shoulders fixed, shoulder blades brought together, biceps slightly facing forward), slowly roll the exercise ball towards your torso, feeling the work of your lower abs.
The main goal of the exercise is precisely this feeling, and not performing maximum repetitions. Perform 3-4 sets of 10 repetitions. // Ab crunches - how to do them correctly?
Lying leg raises
Lie on the floor, bend your knees, slowly lift your pelvis up, making sure that your shoulder blades do not leave the ground.
When performing the exercise, the role played by exactly how you lower your pelvis down. Do this slowly and deliberately, making sure that your upper abs and leg muscles are not engaged. Perform 3-4 sets of 10 repetitions. // Hanging leg raises - technique
Lying leg rotations
Lying on the floor, the lower back and shoulder blades are pressed tightly to the ground. Raise your legs slightly bent at the knees, then slowly lower them to the left side, feeling that it is the lower abdominal muscles that are taking the load. Return to the starting position, then lower your legs to the right. Perform 2-3 sets of 10 times on each side.
Leg raises with arm fixation
This exercise is suitable only for advanced trainees, since in most cases even the weight of the legs is too heavy for the lower abs, and only the thigh muscles and iliopsoas muscles are involved in the work. Perform the exercise only when you learn to engage your lower abs in the work. 3-4 sets of 12-15 repetitions.
