Press at home for girls cubes. How to pump up six-pack abs for a girl at home

Nowadays it is fashionable among girls to be athletic and fit, so they not only go on diets, but also play sports. Cubes on a girl's stomach are the dream of many representatives of the fair sex. It is worth considering that the recommendations for pumping them up will be somewhat different than for guys, since the abdominal muscles of men and women are structured differently. If it is best for men to gain weight through strength exercises, then for ladies it is advisable to combine such loads with stretching and endurance exercises. The female body is more complex than the male. When planning your workouts, you need to take your menstrual cycle into account. You shouldn’t overwork yourself the day before your period and in the first 2-3 days after it starts.

Of course, many are interested in how to quickly pump up a girl’s abs to a six-pack at home. Let us immediately note that it is impossible to do this quickly. It will take at least a month of regular classes. Recommended exercise every day, devoting at least half an hour to this. No matter how they assure us that there are wonderful programs that allow you to achieve perfect abs in a week, this is impossible.

If a girl is overweight, then the task becomes more difficult. Even if you exercise very actively, but you have more than one centimeter of fat on your stomach, cubes may appear, but they simply won’t be visible under the fat. In this case, to pump up a girl’s abs, she will also need weight loss exercises and a special diet. You will have to try, but the result will justify these efforts, because even the photos of the girl’s six-pack look amazing. By the way, they can become your motivation.

How to pump up a girl's abs correctly

To create six-pack abs for a girl, you need to know how to exercise correctly. If you plan to do this at home, you won't need any special equipment. You only need a hard surface, so it’s better to do your abs on the floor.

Use a special mat designed for yoga or fitness.

Class start with a warm-up. It doesn’t matter what it will be - gymnastics, dancing, and so on. By warming up your muscles well, you will increase the effectiveness of abdominal exercises. You also need to know that you need to exercise no earlier than a couple of hours after eating, and no later than a couple of hours before bedtime.

To make cubes on a girl’s stomach, it is advisable to repeat each exercise 12-15 times in 3-4 approaches. Increase the load gradually. There is no need to overload yourself right away, otherwise you will achieve nothing but severe pain. Nutrition is also very important. Avoid sweets, fast food, and unhealthy fats. Eat often and in small portions, include proteins in your diet. In addition, it is important to drink enough water.

How are the abdominal muscles structured?

To know how to pump up a six-pack on a girl’s stomach, you need to understand how the abdominal muscles work. They are not limited to a few cubes. Cubes are only the visible part of those muscles, under which lie deeper layers. Like the lower back muscles, the abs belong to the core muscles. And this is a whole complex of muscles that is responsible for the stable functioning of the pelvis, spine and hips. A strong core also means attractive posture and a flat tummy.

Core muscles include the obliques, rectus abdominis, transversus abdominis, infraspinatus, adductors, gluteus minimus, gluteus medius, hamstrings, and coracobrachialis. To achieve a good result and understand how to get six-pack belly fat on a girl, you need to train all of them.

The best exercises for pumping up six-pack abs for girls

Coping with such a task as pumping up the six-pack on a girl’s stomach at home is quite possible if you devote time to it. Let's look at the most effective exercises that will help us with this.

1.Twisting

Crunching is an exercise that has become a classic. It can help us figure out how to pump up abs for a girl. Almost all complexes for performing at home include it. You need to lie on the floor, put your hands behind your head. Bend your legs slightly at the knees and place them on the floor. Tightening your muscles, lift your abs and twist your body, as if lifting up. Watch your muscles. Many beginners make the mistake of straining the muscles of their arms, back and even neck during this exercise. Only the press should work here. The body should twist so that the distance between the chest and the lower border of the abdomen decreases.

2. Leg raises

This exercise is effective for the lower abs. You need to lie on the floor, spread your arms to the side. Raise your legs up, then slowly lower them. There is no need to put your feet on the floor. While performing the entire approach, keep them a couple of centimeters away from the floor.

3. Raises the legs and body at the same time

These abdominal exercises help a girl work out her abdominal muscles. You need to lie on the floor, your body should be straight. Place your arms and legs on the floor. Exhaling, lift your legs and upper body up, and try to reach your toes with your hands.

Keep your arms straight while performing the exercise.

4.Pelvic lifts

Pelvic lifts help pump up a girl's abs by strengthening her lower and middle abs. Lie on the floor, place your arms along your body and lift your legs up. Tightening your abdominal muscles, slightly lift your pelvis from the floor, pointing it upward. There is no need to help yourself with your arms and legs - only your abs should work.

5. "Frog"

The exercise helps to pump up a girl's six-pack abs, working the entire abdominal area and strengthening the abdominal muscles. You need to sit on the floor, place your hands slightly behind your body and lean on them. Legs should be straight, stretch them forward, tilt your body back. While performing the exercise, simultaneously pull your legs towards your body and straighten your bodies. Again, only the abdominal muscles should work.

6. Heel touching while lying down

This exercise helps a girl get six-pack abs by working the oblique and lateral abdominal muscles. You need to lie on the floor, raise your body a little. Place your arms along your body, place your legs on the floor, bending them at the knees. Now take turns touching the heel of your left foot with your left hand, and the heel of your right foot with your right hand. Do not pull your hands towards your legs - move only your body.

Six-pack press at home: where to start?

You should wait a lot longer with active abdominal exercises if you haven’t done much sports before. In this case, before pumping up six-pack abs for girls, it’s worth starting with other exercises that will improve the tone of the abdominal muscles and slightly strengthen them. Anyone can do them, regardless of their level of training.

1.Vacuum

Vacuum is a very simple and at the same time effective exercise for those whose stomach “hangs” due to untrained abdominal muscles. It will help improve muscle tone and reduce abdominal volume.

Vacuum can be performed in different ways, but the essence is the same for all. Try to inhale deeply and slowly, pulling your stomach inward. Now take the same strong breath and draw in your stomach even more. Try to keep it pulled in as long as you can. This exercise was originally used in bodybuilding. It helps to give the body an aesthetic shape and emphasize other muscles through the waist. Later it began to be used in various sports fields, and its main purpose is to strengthen the abdominal muscles.

This exercise can be performed sitting, lying down, or however you like. It is best to remember the position of the abdomen when performing it, and constantly reproduce it. That is, as often as possible, wherever you are, pull in and strain stomach. Over time, the muscles will get used to it and get stronger, and you will be able to get rid of all the excess in the abdominal area.

2.Plank

Girls with six-pack abs usually include a plank in their training routine. It helps strengthen the rectus abdominis muscle and improve the tone of the abdominal muscles. The plank has many variations. Let's look at its classic version.

Lie on your stomach, stand on your elbows and toes so that your body forms a straight line. You can't bend over in the back or buttocks area. Try to stay in this position for as long as you can. To complicate the exercise, you can deprive the body of one of the support points, that is, raise one arm or leg.

3.Side plank

The exercise is similar to the previous one, but is performed a little differently. It will work and strengthen the lateral and oblique abdominal muscles. Lie on your side, lift your body on your elbow. Place your other hand on your body. One foot should be on the floor, the other should be on it. As in the previous version of the plank, try to hold in the indicated position for as long as possible.

With a little training, you can soon move on to the main set of exercises, which will help you create beautiful sculpted abs. Don’t worry about how to get six-pack belly fat for a girl quickly. To achieve high-quality and lasting results, you will have to try. Remember that an important role should be given to diet, because in women everything that is unnecessary often tends to accumulate in the abdominal area. You can also add cardio training to your program to burn fat. This could be as simple as riding a bike or jumping rope. It also burns excess fat around the abs well. Hula Hup. It is an integrated approach that will help you get the desired cubes.

Ideal abs for girls: video

Instead of the classic proportions 90-60-90 - 100-76-100. A survey was conducted among Australian students about what kind of female figures they like. It turned out that most people like girls with curves.

But the body must be elastic! This means you will still have to work hard on your abs. Moreover, working out the abs helps create an hourglass silhouette, which men consider the sexiest.

But if you don’t have time to go to the gym, how can a girl build beautiful abs at home? There are a lot of programs and exercises that can be easily done at home, we will talk about them later.

Myths about the press

Abdominal exercises. This is wrong. You can get rid of excess weight using other methods.

The press needs to be pumped every day. The opinion is erroneous because muscles grow with rest, so the optimal training regimen is 2–3 times a week.

A few basic exercises are enough but with more repetitions. The workout includes as many exercises as possible to work different muscle groups. It is then that the result will be more noticeable.

How to pump up your abs correctly?

Here are the rules that will help you achieve the desired result.

Classes are planned no earlier than 2 hours after meals and no later than 2 hours before bedtime. The training includes complex exercises that involve the muscles of the whole body - for example, overhead press. Full training is more effective than isolated training.

Included in the training. To increase the load, they master new exercises and complicate old ones.

When performing abdominal exercises, do not fasten your legs.

Exercises are performed until fatigue, gradually increasing the number of approaches. There is no need to use weights (pancakes, dumbbells). Before training, perform several warm-up exercises. They warm up the muscles and reduce the risk of injury.

Popular exercises

The abs are formed by muscle groups, which according to localization are divided into upper, lower and lateral, and each has its own exercises.

Working out the upper abdominal muscles

Twisting

I.P. (starting position): lying on the floor, hands behind the head, elbows apart, legs bent at right angles at the knees.

The upper body is lifted off the floor by 30 degrees and held at the top point for 3 seconds, returning to IP. Over time placed under the knees, which increases the load.

Deflection

I.P. Lying on your stomach. Legs straight, hands clasped behind back. They try to raise the body higher above the floor surface. In the upper position, they linger and slowly inhale 5 times - exhale, return to IP. Repeat 15–20 times in 2 approaches.

Leg Raise

IP: lying down, limbs straightened, arms spread to the sides.

The legs are slowly raised until they reach a right angle with the body, and then lowered. Repeat 10 times.

Lower abs exercises

Weighted leg bending

I.P. Sitting on the floor, arms bent at the elbows, creating a support, legs straight.

The legs are raised to an angle of 45 degrees with the floor, fixed in this position for 2-3 seconds, pulled to the chest, and straightened. Repeat 15 times in 2 approaches.

Vertical scissors

IP: lying on the floor, legs straight, raised above the floor at an angle of 45 degrees.

Vertical scissors perform vigorously. Repeat 35 times, 1 approach.

Raising the pelvis on one leg

IP: lying down, arms spread to the sides, right leg straightened forward, left leg bent at the knee, standing on the floor.

Using the abs and resting on the shoulders and leg, the torso and straightened leg are lifted above the floor. An angle of 180 degrees is maintained between the torso and the raised leg. Perform 25 repetitions, 1 set.

Working out the oblique muscles

Leg straightening

IP: Lying on your back or sitting, your torso is tilted back. The legs are bent at the knees and the calves are parallel to the floor (make sure that the parallel is maintained).

Alternately, while hanging, straighten your legs forward, hold for up to 3 seconds, and return to I.P.

Side crunches

I.P.: lying on your back, legs bent at the knees, pulled to the chest, arms on the floor spread out to the sides.

Trying not to lift the upper part of the body from the floor, throw the bent legs to the right, trying to touch the floor, and then to the left. In this case, the abdominal muscles are involved. Repeat 30 times, perform 3 approaches.

Horizontal scissors

I.P. - the same as in vertical scissors.

Perform “scissors” in a horizontal plane.

How to “sculpt” cubes?

But women are not always satisfied with just tone or fit, and they, like men, dream of sculpted abs with six-packs. Here is a set of exercises that will help you cope with the task.

I.P.: sitting on the edge of a chair, bed, sofa, legs extended forward. Pull your legs bent at the knees to your chest, tensing your abdominal muscles, and return to I.P.

I.P.: lying on the floor, legs straightened forward, hands behind the head, holding the edge of the sofa. Straight legs are slowly raised and lowered smoothly.

Do the bicycle exercise.

I.P.: lying on the floor, legs bent at the knees, thighs perpendicular to the floor surface. The knees are pulled closer to the chest, tensing the abdominal muscles, and return to their original position (reverse crunches).

Do 3 sets of 15–20 repetitions each.

Home workouts

Perfect belly in a week - truth or myth?

Every athlete understands: It is impossible to pump up your abs in 7 days. This will take at least two months. But you can accustom your body to stress and tone your muscles during this period. Here is a description of a workout that will help with this. The exercises are repeated 15 times in 3 approaches with a break of 60 seconds.

Hanging on the horizontal bar

I.P.: hanging on the crossbar.

Legs straightened or bent at the knees (for beginners) are raised to the level of the pelvis.

If you additionally make turns to the right and left, not only the rectus muscles are worked, but also the lateral muscles.

Torso Raise

IP: lying down, legs bent at the knees. The body is raised and returned to the reverse position. The same thing, at a fast pace, in jerks.

Diagonal crunches

I.P.: lying down, legs bent at the knees, hands behind the head.

Perform frequent lifts of the body, alternately reaching with the right and left elbow to the opposite knee.

Side crunches

I.P.: lying on your side, legs pressed one against the other, arm under your head.

The torso is raised higher, including the strength of the oblique muscles.

How to pump up your abs to six-pack size. Video lesson.

Abs in a month - closer to the truth?

A month is already a more realistic period in which you can get athletic abs. Trainers recommend including the following in your set of exercises:

• straight twists;
• diagonal twists;
• vises;
• bike.

It is also suggested to perform another exercise, thanks to which almost all abdominal muscles are worked out.

IP: Lying down, arms along the body. Straight legs are raised to an angle of 45 degrees with the floor, held in this position, lowered, but not completely, then raised again, lowered to the left of the body, trying to touch the floor, then to the right, lifted straight up and returned to the starting position.

Workout table for ripped abs

* Each week add 1 repetition. Do 3 approaches.

It is necessary to observe the drinking regime, drinking at least 1.5 liters of water daily. This will allow you to quickly get rid of extra pounds.

Cubes on the stomach are visible if the thickness of the fat layer is no more than 1 cm, so you will have to get rid of excess weight. It is impossible to burn fat locally - it is necessary 2-4 times a week for 45-60 minutes.

Devices from a TV store - myostimulators do not bring the same results as playing sports.

You should master the correct twisting technique. When performing this exercise, repeat the movements of the snail, contracting the abdominal muscles and pressing the chin to the chest. The chest is pushed up rather than pulled by the head. When lifting the legs, the pelvis is lifted off the floor.

It is dangerous for women to pump their bellies like male athletes. The optimal relief is two cubes in the upper part of the press. Otherwise, disturbances in fat balance, metabolic processes and loss of reproductive function are possible.

Many people dream of a beautiful and sculpted belly, and therefore are interested in how to pump up their abs to a six-pack. This is the dream of not only men, but also girls. To gain a healthy, athletic body and achieve the appearance of six-pack belly, you need to put in a lot of effort, focus on proper nutrition and regular training. Only in such conditions can you achieve amazing results even at home.

Location of muscles on the abdomen

Six pack abs are the result of the development of the rectus abdominis muscle. The muscle is crossed by three tendons, resulting in four paired vertical sections that will resemble cubes. This suggests that a person can have 8 pack abs. They can be clearly visible if you look at photographs of professional athletes. It is much easier to develop the top 6 abs than the bottom two because the top abdominal cavity has more muscle tissue. In theory, even 10-pack abs can be developed, but such a muscle structure will be very rare.

How to pump up your abs

Many people wonder how to quickly pump up their abs to a six-pack. Unfortunately, no way. It won't be possible to do this quickly. In order for six-packs to appear on your stomach, you need to systematically engage in physical activity and eat exclusively healthy foods. Due to physiological characteristics, a sculpted belly in girls can be hidden under a layer of fat. It is much easier for men to acquire such a belly.

You can't build up your abs if you only do abdominal exercises. It is necessary to pay attention to various cardio exercises, such as swimming, running, aerobics, walking, jumping rope, dancing, cycling. With the help of such exercises you can remove excess fat and then your abs will be more expressive.

Relief muscles

Abdominal muscles appear differently in women and men. Let's look at this in more detail.

For girls

The female figure is designed in such a way that it is less prone to the manifestation of various pronounced muscles. In men, all this is much more expressive. But lately, women want to make sure that they have a flat and toned stomach, namely abs with cubes. In order for a girl to have visible abs, she needs to do very intense training and stick to protein foods, which will help get rid of the fat layer in the waist.

It is necessary to remember that when pumping up the abs, you cannot make your stomach thinner, this will only give it definition. But it is necessary to ensure that the percentage of subcutaneous fat is minimal.

For men

Abdominal abs in boys initially exist because this is a structural feature of the male body. But not everyone has visible abs, because many people have a very large layer of fat on their stomach that covers the muscles. If you want to get beautiful and expressive abs, you need to balance your diet, completely eliminate junk food from your diet and pay a lot of attention to intense training.

You shouldn't just focus on pumping up your abdominal muscles, but do comprehensive workouts to develop different parts of your body. In this case, the fat layer will disappear, and the cubes will acquire relief. To quickly get rid of excess fat, you need to increase the intensity of your workout, and then the fat will come off faster and muscles will develop.

Abs workout

Many people dream of having six-pack abs and that's why they play sports. In order for your abs to become sculpted, you need to devote 15 minutes of the duration of the entire workout to it. Love cardio exercises, eat right, regularly perform a set of various exercises for the abdominal area and as a result it will acquire relief. But it is necessary to follow the correct technique for performing the exercises, always monitor your sensations during the tension of the muscles involved in the work, and also always control the number of your repetitions.

Development of lower abs

To achieve pronounced lower abs, you must perform the following exercises:

Downloading the upper cubes

You need to carefully pump up the upper muscles as well.. This is as important as the obliques and lower abdominal muscles. Training for your upper abs doesn't have to take a lot of time. You must always monitor the tension of the abdominal muscles and burning sensations.

It is advisable to perform the following exercises:

Duration of training

It is impossible to say exactly how much you need to pump up your abs in order to have six-pack abdominal muscles, since everything is calculated individually for each athlete. Absolutely every person has abs, even the very fat ones. But it will be visible when the percentage of subcutaneous fat does not exceed the norm. To pump up sculpted abs at home, it is advisable to exercise regularly and eat right. It is necessary to almost completely reduce carbohydrates in the diet.

It will be very difficult for an overweight person to achieve six-pack belly fat. You need to lose weight to highlight your abs. For those people whose weight is within normal limits, the speed at which results appear will depend on training and systematicity. You won’t notice any changes in a week, but if you practice daily, devote yourself completely to training, then, after a few months, you can boast of the results.

Rules for the development of relief

If you want to create a beautiful belly with six-pack abs, you must adhere to several rules:

Exercises at home

To develop abdominal muscles, you need to take a comprehensive approach to training your entire body. Use cardio training and eat right. To give a woman's figure definition, it is necessary to spend much more effort than a man's. This is why abdominal exercises may seem useless. But if you work long and hard, then the result will still come.

The most effective exercises at home are the following::

Nutrition

Many people who want to build beautiful abs devote a lot of time to training, but completely forget about a balanced diet. To achieve beautiful cubes, you need to give up flour products, sweets, fatty foods, as well as foods that contain a high amount of the glycemic index. You should add plenty of protein to your diet, which burns calories and helps you gain muscle mass. Simple consume carbohydrates in small quantities, as they can cause hunger and provoke overeating.

If you exercise regularly, but do not follow the principles of proper nutrition, then you can wait a very long time for results. The press can be pumped up only if all subcutaneous fat is removed from this area. But if you don’t give up alcohol, bad habits, and high-calorie foods, you can expect results for years. Those people who suffer from abdominal obesity are advised to first lose excess weight and only then apply exercise.

Since you’ve come to this page, you’ve already asked yourself the question of how to pump up your abs to a six-pack and become the owner of a sculpted belly. In fact, everything is simple and if you have at least a little willpower, then you will be able to see your abs in a few months, maybe even earlier.

Before we show you a set of abdominal exercises, let's figure out why most of the population cannot see the treasured abs.

Too much fat! Fat won't help you get abs

The first and most important reason is subcutaneous fat, which so skillfully hides our flat stomach. Yes, exactly, every person has abs, whether he is fat or thin, the most important question is how much subcutaneous fat our abs hide.

So, in order to see those same seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways, which are connected by unbreakable love: diet and cardio training.

We'll talk about diet a little later, but now we'll look at the importance of cardio training. Cardio training is a set of high-intensity exercises that you can perform to: burn fat, increase your endurance, and also strengthen your cardiovascular muscles.

The simplest and most effective exercise is running. Running is one of the main fighters against fat, so if you decide to pump up your six-pack abs, the first thing you should start doing is running in the morning, preferably on an empty stomach. Starting to run every morning for 30 minutes, 3 – 4 times a week is your first step towards a sculpted belly.

If you can't run in the morning, run at any other time of the day. The most important thing is to start. You can also ride a bike instead of running. But if you want to train outside, then this will help you.

To pump up your abs, you need to eat right

The next step that will help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating at fast foods, stop eating sweets (at least for these 3-4 months).

Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran porridge, rice, all kinds of nuts, as well as vegetables. Try to eat most of your carbohydrates in the first half of the day. The percentage of carbohydrates in the general diet should be around 25 - 30%, the remaining 70 - 75% is filled with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.

Here's a sample meal plan for you:

TIME	EATING
08:30	Omelette of 4 - 5 egg whites and one yolk (you can add cheese and bacon) A couple of pieces of toast bread Multi-vitamin complex Fish fat
12:00	200 -250 g vegetable salad, without dressing Multi-vitamin complex Fish fat
15:00	100 – 150 g of any porridge (oatmeal, buckwheat, bran) 5 – 10 g. BCAA*
18:00	One serving of whey protein 150 – 200 g grilled or oven-cooked meat 150 -200 g vegetable salad, without dressing Multi-vitamin complex Fish fat
21:00	200 g cottage cheese + some fruit 5 – 10 g. BCAA*

This is just a sample nutrition plan that is advisable, but not required, to be followed. The most important rule you need to understand is to reduce your carbs and increase your protein intake.

The most effective abdominal exercises

Take a parallel bars position with your arms straight. The stand must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to a level parallel to the floor. Hold them at the top point for a couple of seconds, then smoothly lower them down.

Attach a resistance band or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite hip.

Starting position – lying down. Next, put your hands forward and spread them as wide as possible, trying to find balance in this position. Your business should form something like a star shape. Tighten your abs so that your body does not sag down or protrude upward.

Load the bar with a light weight and lie on the floor holding the bar overhead. In the starting position, hold the bar as if you were doing a bench press. Straighten your legs and leave them lying on the floor. They should not move throughout the entire exercise. Raise your body so that at the end point of the exercise it is perpendicular to the floor. The barbell at its extreme point should be in a position above your head.

Starting position: lying on the floor, legs and arms straightened, pointing at the ceiling. Hold the medicine ball with your arms outstretched. The shoulder blades and head should be pressed to the floor. Next, lift your shoulder blades off the floor, trying to reach your toes with the medicine ball.

Starting position: lying on the floor, arms and legs extended and lifted off the floor. The back, pelvis and shoulder blades are pressed tightly to the floor. A fitball is held between the shins of the legs. Simultaneously lift the pelvis and shoulder blades so as to transfer the fitball from your legs to your hands. Then, return to the starting position. Repeat the exercise, passing the ball from your hands to your feet and vice versa.

Starting position: lie on the floor, bend your knees and place them on the floor. The hands, at the same time, hold some kind of weight (pancake, barbell, disc, etc.) at chest level. Press your shoulder blades firmly to the floor. Raise your body so that your shoulder blade and lower back are off the floor. Pause at the extreme point for a second. Then, very slowly lower yourself down to the starting position.

Lie on the floor so that your back and shoulder blades are pressed firmly to the floor. Place your legs at a 90-degree angle and place your feet on the floor. In the initial position and throughout the entire approach, the arms are extended upward, towards the ceiling. Raise your body slightly so that your shoulder blades lift off the floor. Hold at the extreme point, then slowly lower to the starting position.

Stand in the “lying support” position, resting your hands on a medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the entire exercise. Pull one leg with your knee towards your chest. Then, return it to its original position, while simultaneously pulling up the second one. Perform the movement, simulating running in place.

Starting position: lying down, feet on a fitball. Pull the ball towards you with your feet so that your body is upright. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Using the strength of your abdominal muscles, return to the starting position, in which your arms are at shoulder level.

Sit on a bench and grab the edge with your hands to ensure a stable body position. Tilt your body slightly back. Stretch your legs so that they form a straight line with your body. Hold a medicine ball between your shins. With a simultaneous movement, lift your body forward, and at the same time pull your legs bent at the knees towards your chest.

Sit on your knees and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and roller. By tensing your abdominal muscles, roll the roller forward until you feel tension in your abdominal muscles. At the end point of the exercise, the arms should be completely straight. The number of support points does not change - the hips should not lie on the floor. Working exclusively with your core muscles, return to the starting position by rolling the roller back.

Place 5kg weight plates on a long barbell. Get on your knees and place your hands on the barbell. In the starting position, it should be below shoulder level. There are three supports: toes, knees and barbell. Roll the barbell forward until you feel tension in your abdominal muscles and until your hips begin to sag. Using your abdominal muscles, roll the barbell back and return to the starting position.

Place the crossover handle at approximately shoulder level. Stand sideways to the machine. In the starting position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with both hands. Place your feet shoulder-width apart. You must stand at such a distance from the machine that the cable is taut. Moving exclusively with your body, turn so that your body is completely facing in front of you. The legs remain motionless throughout the entire exercise.

Sit on the floor, tilt your body slightly back. Hold the medicine ball with your arms extended forward. Bend your legs at the knees and place them on the floor so that your heels only rest on the floor. Starting position – hands in front of you. Next, turn your body to the left side until your lateral abdominal muscles are stretched to the maximum. Return to the starting position and repeat on the other side. Movement is carried out only by the body - the pelvis and legs are tightly pressed into the floor and do not move.

Rest your elbows and forearms on the exercise ball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch at the lower back. Keep your abdominal muscles constantly tense. Moving your elbows, rotate the fitball first clockwise, then counterclockwise.

Six-pack abs are the cherished dream of most gym goers. It is to achieve these very cubes that they pump up their abs, go on cutting diets and take fat burners. However, in order to achieve a six-pack, regular abdominal exercises are often not enough.

A set of exercises for abs

The set of yoga exercises presented below for developing abdominal muscles and working out the abs is recommended to be performed at home, as a morning warm-up. Remember that the goal of these exercises is to create a connection between the abdominal muscles and the brain, and not at all the number of repetitions performed.

During training, you should keep your abs in conscious tension. Gradually, you will learn to feel and tense not only the entire abs, but also its individual segments, which are the cubes - including those associated with the muscles of the legs and pelvis.

1. Half squat with arms extended up. Place your feet shoulder-width apart, raise your arms straight up, then, as you exhale, begin to squat down, imagining that you are sitting on a chair. Make sure that your knees do not go beyond the line of your toes. Breathing slowly, maintain the pose for 30-40 seconds. Keep your abs tense.

***

2.Warrior poseI". Stand straight, feet shoulder-width apart. Step your right leg forward, bending your knee, then take your left leg back, turning your toes 45 degrees. Point your tailbone down, then raise your arms up. Make sure your hips are pointing straight forward. Tighten your core muscles and maintain the pose for 30-40 seconds.

***

3. Tiger pose. Stand on all fours, palms under shoulders. Look forward, neck in a neutral position. As you inhale, tighten your abdominal muscles and point your right leg up, slightly arching your back. Hold for 10-20 seconds, then, tightening your abs even more as you exhale, pull your leg towards your elbow and round your back. Perform 3-5 approaches on each side.

***

4. Seated spinal twist. Sit down, straighten your legs, place both hands on the floor behind your back. Bend your left leg and place it on the outside of your right knee. Tighten your abs, then, as you exhale, tighten your abs even more and carefully turn your body to the side. Raise your right arm bent at the elbow to your left knee. Hold for 30-40 seconds and change sides.

***

Since the abdominal muscles consist of slow muscle fibers, their training requires, first of all, various static exercises. In addition, a flat stomach is unattainable without proper nutrition and control over carbohydrate intake.