How to pump up your abs: abdominal exercises for men at home. How to quickly build up abdominal muscles for men: effective exercises Application to pump up your abs

Abs programs

How to pump up your abs: training programs

Sets of exercises aimed at creating a flat stomach will help you get rid of fat folds and create a beautiful abdominal shape. The programs in this section are designed to strengthen the abdominal muscles in men and women. Exercises on cardio equipment, combinations of dynamic and static crunches will help activate the abdominal muscles, get rid of subcutaneous fat and form a beautiful stomach. In the articles, instructors tell you how to correctly perform abdominal exercises within the programs, and how many sets are required to achieve and consolidate the result. Learn to be beautiful!

Elaborated oblique muscles press will emphasize a man’s athletic training and will be an excellent support for internal organs. Emphasis can be placed on the relevance of spine insurance. Forewarned is forearmed. Therefore, quickly familiarize yourself with the abdominal muscle training program and start exercising at home right now.

Today we will talk about how to pump up your abs. This ab workout program can be done at home and does not require any additional equipment. We'll go through common mistakes and myths. After reading the article, you will be able to independently write the correct abdominal workout for yourself.

Two Key Principles of Ab Training

Heavy and short sets to failure. The abdominal muscles are identical in structure to any other muscles on the body: biceps, quadriceps or pectoral muscles. Accordingly, they need to be trained according to the same rules.One of the main principles of muscle fiber hypertrophy is that muscles grow from heavy and short sets to failure. The optimal duration of such a set is 30-60 seconds.. The last repetitions should be done with difficulty and until a burning sensation appears in the muscles.

So to progress with your ab workout, you don't need to add more reps to your set.This is a common story when a person reaches 200-300 repetitions at a time, but does not see the desired abs. And all because such training develops the endurance of the abdominal muscles, but not their size.
In the case where the abdominal exercise approach does not cause a failure effect, you need to complicate the exercise. Almost every exercise can be made heavier with a little additional weight. And where this is not possible, there are always more advanced versions of the exercises.

Reduce fat percentage. No workout will work if you don't eat right and don't control your calories. Proper and regular abdominal training will develop the size and strength of your abs, but you won’t see them behind the layer of subcutaneous fat.To get a ripped body, create a calorie deficit. To do this, you need to eat right, don’t overeat, and train your whole body to burn more calories.. Unfortunately, abdominal exercises are not very energy-intensive movements and it will be useless to build your program only from them. Therefore, the best training option would be a full-body program, which includes basic exercises for the legs, back and arms, and also separately works the abdominal muscles.

There is another myth that there are exercises for men and exercises for girls. But the only gender difference in muscle is sheer strength. There is no difference in the structure of the abdominal muscles. This leads to a simple conclusion.Girls will often perform simpler variations of exercises, while men will progress faster and will need to gradually increase the complexity of the program.

What is a press?

Let's first look at what abs are. That's more than the 8 pack you see in the mirror. The abdominal muscles consist of an outer layer:

rectus abdominis muscle,
oblique muscles;

and inner layer:

transverse muscle,
internal oblique.

But that's not all. The above muscles rarely work in isolation. In almost any exercise, other muscle groups are connected to them:

adductor muscles of the thigh,
sartorius muscle of the thigh,
rectus femoris muscle,
gluteal,
back extensors.

This muscle group is called the core or midline of the body. So if you want to pump up your abs, you need to train your core.

Function of the core muscles in human movement

The midline of the body plays an important role in stabilizing the body in all exercises and movements in sports and everyday life. The stronger they are, the more control they have, the higher the running speed, the weight on the bar, the higher the complexity of the exercises you can perform.

This leads to the following conclusion: If you learn to tighten your abs in each exercise, you will increase your output in kilograms, repetitions and time. You will run faster, hit better, throw further.

How often should you train your abs?

In the last paragraph, we learned that the core muscles are involved in almost any exercise as stabilizer muscles. Of course, you won’t feel the characteristic burning sensation in your abdominal area after a set of barbell squats. But this load should be taken into account if you follow a program that includes basic exercises. Therefore, you should devote 1-2 workouts per week to impact targeted abdominal training. In this case, the muscles will have time to recover sufficiently. Remember, growth does not happen during exercise, but during rest after it.

Effective abdominal exercises

Popular abdominal exercises are:

Crunches
Leg raises
Plank

There are many different variations of them. In fact, there are even more of them. But at the very beginning of training, you should not use all the exercises in a row. Choose a set of 2-3 movements and work on them for 8-12 weeks to get results. Gradually increase the complexity of your workouts to create a progression of loads. Abs of steel are the result of many years of training, but the first results can be obtained in just a month of training.

I talked in detail about how to perform these exercises correctly in the video. At the end, you will find a program of abdominal exercises at home, with which you can begin your training.

200 press is a simple and interesting training program, thanks to which, in six weeks, you will be able to do two hundred sit-ups without a break.

It seems incredible, but it will happen, provided that you show discipline, strictly follow the plan and devote about thirty minutes a week to these activities.

The most common among other physical activities is. If you combine it with a proper diet, you will end up with a strong, balanced core, which is necessary for both health and any physical activity.

You can do exercises almost anywhere, absolutely free, and you don’t need a membership to a sports club or expensive exercise equipment. If your goal is good physical fitness and core development, abdominal exercises are a sure way to achieve this.

If your goal is good physical fitness and core development, abdominal exercises are a sure way to achieve this.

You just need to devote no more than 30 minutes a week to these exercises and strictly follow this program. You will feel more confident after your first workouts.

Before starting this program, you should definitely consult with your doctor and take an initial test. It will help you understand your current level of preparation and where you need to start the program and how to plan it in the future.

You need to do as many repetitions as you can at one time. Don't try to fool yourself by sugarcoating your results; if you start at the wrong level, it will be more difficult for you to achieve good results. Note the amount you were able to make, don't be alarmed if the result is more than modest. If you have an average or good level, this is a good start for working on the program. And if you were able to reach an excellent level, then you will most likely need a more complicated program.

Before you begin the exercises, wait a couple of days to rest from the initial test and become more familiar with the program. Classes should be held three times a week.

Rest between sets should be 60 seconds.

Sculpted and beautiful abs are the goal of any man who plays sports. It takes some effort to get athletic six-packs on your stomach, but it is quite possible. You don't have to go to the gym; you can achieve good results at home with a little free time and good motivation. In addition, a correct scheme for pumping up the press for men is necessary.

Before you understand how to pump up abs in a month, you first need to delve into the anatomy and study a little the structure of the muscles of the abdominal wall. These muscles are the abs. For a beautiful belly, you need to work 4 muscles, which are considered the main ones:

The human anatomical structure is important to study for those people who want to achieve ideal abs. It will help you create the correct home training schedule for beginners and for a pair program.

Frequency of classes

An important issue is drawing up the right abdominal pumping program for men. How often to exercise is a controversial issue. Opinions on this vary greatly. There is active debate on this topic among experts. Some believe that in order to achieve ideal abs, you need to, and then the muscles will always be in good shape.

Other athletes answer the question of whether a man needs to pump up his abs every day, in the negative. They believe that daily exercise is bad for the muscles and weakens them, so achieving the desired result is much more difficult.

In practice, it turns out that the best option for a man is to pump up his abs in 3 weeks. It is during this period that tangible results can be achieved. During training, you need to alternate active loads and perform “refreshing” exercises. For example, on one day you need to work on pumping up your abs very actively, and on another day you need to do general exercises to tone your muscles or pump up other groups of biceps.

Experts note that the press is pumped with any exercises of various programs. It works less when there is load on the shoulder girdle, so you need to combine work on the stomach with pumping up your arms. And then you need to spend time pumping up your legs. If the initial goal for a man is to gain definition in his abdominal muscles, then you can follow the approximate scheme for pumping up your abs. Schedule:

Day 1: working with the press.
Day 2: working out the shoulder girdle.
Day 3: pumping the back and lower extremities.

Thus, you need to practice in a circle. Thanks to these activities you can keep yourself in good physical shape.

Regardless of how many muscles are being worked, the optimal schedule for pumping the abs counts as one hour per day. If the workout lasts longer, the body will get tired and the muscles will lose energy. They cannot withstand intense exercise and become exhausted, so working the abdominal muscles will become problematic.

Training over a long period of time is suitable for men who want to lose weight. But this issue must be approached carefully; it is necessary to select exercises that burn fat, not muscle mass. During work, it is permissible to consume a protein shake, 200 ml.

If the workout lasts less than 60 minutes, the body will not warm up to the desired level. Nowadays, many special interval training have been invented that help muscles warm up faster. But experts recommend exercising regularly and for longer in order to better feel the functioning of the muscles.

Features of the exercises

The most well-thought-out exercise plan for a man will be ineffective if the exercises are done incorrectly. Before class you need to learn some rules for working the abdominal muscles:

To ensure that your training is intense and effective, the body must have energy. 60 minutes before training you need to eat something energetic:

Banana.
Nuts.

They should be washed down with green tea, which speeds up metabolism. If a man wants to lose weight, then he needs to take medications containing l-carnitine. This substance has a good effect on metabolic processes, improves stamina and performance.

Effective exercises

Training involves performing exercises based on the natural functions of the abdominal muscles. To pump up the rectus muscle, it is necessary to perform exercises that involve lifting the body from a lying position:

You can also hang upside down on the horizontal bar and lift your torso towards your legs.

Working out the oblique muscles

When performing oblique muscle exercises, the following exercises are useful:

When performing, you can pull your knees to your chest along a symmetrical or oblique line. This exercise is performed as a warm-up. If the press is developed separately, then several approaches must be performed. As a rule, the complex includes 6 exercises. It needs to be changed every month so that the muscles do not adapt to the proposed load. Only in this case will the training be effective.

Program for men: abs in a month

Table of the pumping and pumping system for men in 30 days. This table is considered universal, it looks like this:

This schedule for pumping the press at home is optimal. It will help tighten your muscles and get the necessary relief. You need to understand that the results depend on several factors. First of all, it is the correct execution of the exercises, and secondly, how well the man does his best.

Even an intense workout will not bring results if there is fat on the stomach, and a man cannot cope with it. In this case it is necessary to adjust the diet:

Exclude simple carbohydrates from it.
Don't eat fat.
Eat more proteins.

It is these components that help muscles build in the way the athlete wants. The table will help you navigate the correct training. You can print it out and practice according to it.

Newbie mistakes

Newbies often make mistakes that prevent them from achieving perfect abs:

When working on your abdominal muscles, it is important to maintain water balance. You need to drink at least 2 liters of clean water per day. Thanks to this, metabolism accelerates by 35%. In the morning you need to drink a glass of cold water with a temperature of up to 5 degrees.

To achieve a beautiful abdominal contour, you need to use only an integrated approach. The first results will appear no earlier than 30 days later. The task becomes more difficult if the man is overweight. In this case, you need to start with minimal physical activity: swimming, walking, and only after that begin more intense training. To prevent a layer of fat from hiding your spectacular cubes, you need to ensure proper nutrition. You need to forget about fried, smoked, fast food and sweets.

Attention, TODAY only!

From this article you will learn how to pump up your abs so that your six-pack is visible using this set of abdominal exercises! This article covers everything you need to know about training, nutrition, and supplements to build ripped abs.

The hardest thing about getting ripped abs is taking the first step. And it's not just physically difficult, as you're also faced with conflicting advice coming from all sides. That's why we've combined advice from several top athletes and experts to create this comprehensive guide to creating perfect abs.

Do you think working on definition is the main thing in training? You are wrong! We'll cover everything you need to know about meal plan and timing, full-body exercises, core work, and supplementation.

When creating this guide, we consulted with professionals who know how to quickly pump up your abs to a six-pack.

Keep in mind that how long it takes to pump up your abs to a six-pack depends very much on the fitness of your abdominal muscles and the amount of subcutaneous fat that hides your six-pack abs.

So, let's begin!

Step #1: Get Ahead of Your Calorie and Macronutrient Needs

The path to muscle definition begins with nutrition that aligns with your goals. One proven way to determine the amount of protein, carbohydrates, and fat you need is to use an online calorie calculator to help you determine your needs for each macronutrient. Simply enter your age, height, weight, physical activity level, and how much fat you would like to burn.

The calculator breaks down macronutrients to create a high-protein, moderate-carbohydrate, moderate-fat diet: 40% of calories come from protein, 40% from carbohydrates, and 20% from fat. It will also set a daily calorie deficit, which typically ranges from 300-700 calories, depending on your weight and activity level.

The emphasis is on protein because it digests more slowly, helps build and maintain muscle mass, and stimulates the production of appetite-suppressing hormones. Without enough protein in your diet, you will feel hungry, and your body will tend to use hard-earned muscle as the energy source you need for your workouts.

The data obtained using the calculator will allow you to lose 0.5-1% of weight every week. This is a safe and sustainable pace that will help you achieve amazing results in 12 weeks. For example, a person weighing 80 kg will be able to lose 400-800 grams per week, or about 1.8-3.6 kg per month.

You may lose a few extra pounds in the first week, partly due to the additional water loss. If your weight doesn't start to fall after two weeks, you may be consuming too many calories. In this situation, adjust the proportion of your macronutrient intake to increase fat burning within 2-4% of your body weight per week.

Step #2: Create a Carb Cycling Plan

In the gym, you work on your abdominal muscles, but until you get rid of the fat that covers them, no one will ever see your achievements. Our experts agree that in order to burn significant amounts of body fat and maintain a high-quality workout, carb cycling is a must.

The portion of carbohydrates that you calculated using the calculator in step #1 is intended for those days when you consume them in moderation. On low-carb days, cut this number in half to reduce your daily calorie intake. The easiest way to do this is to load up on fiber-rich, low-calorie carbohydrate foods such as leafy greens, broccoli and low-sugar fruits. On these days, eat much less starchy foods, such as regular and sweet potatoes, yams or bananas. Also avoid grain products such as bread, pasta, rice, noodles, cereal, couscous, oats, barley and tortillas.

Being on a long-term low-carb diet can affect your energy levels, and depending on the training approach you choose, your body may be able to draw energy from precious muscle mass. To avoid such undesirable consequences, stick to a 3/2 carbohydrate split. That is, consume this macronutrient in small quantities for 3 days, and then in moderate quantities for 2 days. In total, you will repeat this 5-day cycle about 17 times during the 12-week program. Make sure you get your carbohydrates from a variety of sources.

On moderate carbohydrate days, eat most of your daily carbohydrate intake before and after your workouts. This strategy will provide energy and replenish muscle glycogen stores. Remember, this is not a low-carb diet, but carb cycling, so don't stick to the "less is more" rule!

Step #3: Mix carbs and cardio wisely

The next step in your work on getting ripped abs is to incorporate cardio into your workout routine, which will burn even more calories. To be precise, you should combine high-intensity interval training (HIIT) with steady-state cardio.

High Intensity Interval Training (HIIT)

HIIT is an effective way to burn more calories in less time. Unlike steady-state cardio, it involves alternating high- and low-intensity intervals in which your heart rate rises and falls accordingly. To optimize fat burning, perform high-intensity intervals at a pace that you wouldn't be able to maintain for very long. Use low-intensity intervals to recover and prepare for the next high-intensity session.

HIIT training burns more calories than steady-state cardio and increases your metabolism so that your body continues to burn them at a higher level for a full 24 hours after your workout. Increased fat burning occurs due to excess post-workout oxygen consumption, when the body produces more heat than usual. In addition, HIIT training can stimulate muscle growth.

If you haven't done a HIIT workout before, start with a light warm-up and then alternate 1 minute of fast running with 3 minutes of slow jogging. If this load seems too intense for you, then use 30-second intervals: 30 seconds of fast running, and then 90 seconds of slow running. Over time, as you strengthen your cardiovascular system, try to alternate cycles in a 1:1 ratio.

Stationary cardio

Steady-state cardio involves maintaining a steady pace and heart rate while working out on an elliptical machine or treadmill. The session typically lasts 30-45 minutes, and the heart rate is in the range of 60-75% of your maximum heart rate (MHR).

Although this type of cardio has a bad reputation today and is criticized for being ineffective, it should have a place in your program. For example, it is good for recovery periods and can reduce muscle soreness. Because steady-state cardio isn't too intense, you can do it on low-carb days. Finally, it helps develop endurance, a quality that will help you get more out of your workouts. Therefore, you should not pay attention to the words that you should choose either HIIT or stationary cardio. Most people do best with their optimal balance!

Bmp - number of beats per minute
MHR – maximum heart rate
The optimal range for burning fat is 60-75% of MHR

Below is a 2-week schedule of carbohydrate intake combined with the appropriate type of cardio. Combine HIIT workouts with moderate carbohydrate consumption to have more energy for them. Follow this plan for 90 days.

Resurrection	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
NPU	NPU	NPU	UPU	UPU	NPU	NPU
NPU	UPU	UPU	NPU	NPU	NPU	UPU

NPU - low carbohydrate intake

UPU - moderate carbohydrate intake

SK – Stationary cardio

If you have your own preferences in the method of conducting HIIT training (rowing or exercise bike, etc.), do not give up on them. If you are a beginner or want to make changes to your program, then alternate the following 2 workouts:

HIIT Workout #1: Bodyweight Exercises

Repeat the cycle 4 times, resting 10 seconds between exercises and 60 seconds between cycles.

Squat jumps - 4 sets of 12 reps

Jumping with alternating leg positions - 4 sets of 12 reps (per leg)

Jumping on a step platform - 4 sets of 12 reps

Burpees - Superset with push-ups 4 sets of 12 reps

Push-ups - Burpee Superset 4 sets of 12 reps

Mountaineer - 4 sets of 12 reps (each leg)

Running in place with high knees - 4 sets of 12 reps (each leg)

HIIT workout #2: Elliptical

1 set, 3 minutes (low intensity, 1 rep)
1 set, 1 minute (moderate intensity, 6 reps)
1 set, 1 minute (low intensity, 3 reps)
1 set, 1 minute (moderately high intensity, 7-8 SVN)
1 set, 1 minute (low high intensity, 3 reps)
1 set, 1 minute (high intensity, 8-9 SVN)
1 set, 1 minute (low intensity, 2-3 reps)
1 set, 1 minute (high intensity, 8-9 SVN)
1 set, 1 minute (low intensity, 2-3 reps)
1 set, 1 minute (high intensity, 8-9 SVN)
1 approach, 1 minute (cooling phase, 2-3 SVN)

What is SVN?

One of the simplest ways to measure the intensity of an exercise is to use the Subjective Perceived Intensity (SPI) rating on a scale of 1 to 10. The SPI allows any athlete (beginner to advanced) to evaluate their effort during a workout, as well as measure the difficulty from easy (1). ) to the heaviest (10).

Step #4: Do Strength Training to Boost Your Metabolism

Now is the time to add strength training to your program to build and maintain muscle mass, even when you're on a low-calorie diet.

Strength training is based on a 1/2/1/3 split. Every week you will do 5 workouts, 2 of which include abdominal exercises. The program begins with a rest day (Sunday in this case), followed by 2 consecutive days of strength training (Monday, Tuesday), then another rest day (Wednesday), followed by 3 days of training (Thursday, Friday, Saturday). This schedule is designed to ensure optimal recovery between workouts.

Split 1/2/1/3

Legs/Calves

Squats
Leg press/hack squats
Lunges
Leg Curls
Romanian deadlift
Standing/sitting calf raise

Shoulders/abs

Military bench press
Chin pull
Raising your arms with dumbbells in front of you
Bent-over raises with dumbbells to the sides

Back

Bent-over barbell row
Pull-ups
Negative pull-ups
T-bar row
One-arm dumbbell row

Chest/abs

Bench press
Dumbbell press with head up
Bench press head down
Bringing hands together in crossover

Biceps/triceps

Standing dumbbell curl
Dumbbell curls on an incline bench
Lifting dumbbells for biceps with support on the elbow
Crossover biceps curl
Dips
Extension of arms from behind the head
Crossover arm extension
Arm extension back

You can break down the sets and reps for each exercise as follows:

1-4 week: 3 sets of 8-10 reps, rest 45-60 seconds. In the first two sets of all exercises, stop one or two repetitions from muscle failure, and in the last approach you reach it. Try to increase the number of repetitions or working weight each week.

5-8 week: 3 sets of 12-15 reps, rest 45-60 seconds. In the first two sets of all exercises, stop one or two repetitions from muscle failure, and in the last approach you reach it. Try to increase the number of repetitions or working weight each week.

9-12 week: 3 sets of 8-10 reps, rest 30-45 seconds. During these 4 weeks, perform different variations of the exercises. For example, do front squats instead of regular squats, and use dumbbells instead of barbells for the bench press. In the first two sets of all exercises, stop one or two repetitions from muscle failure, and in the last approach you reach it. Try to increase the number of repetitions or working weight each week.

Step #5: Do Abdominal Exercises

With the help of proper nutrition, you get rid of fat deposits, cardio burns additional calories, and strength exercises work all muscle groups, adding relief to them, and also help burn fat. Now it’s time to talk about the main thing - how to build a training program for the abs so that those cherished 6 packs appear on it.

Each week you will do 2 of the workouts below in addition to the main program. That is, you will perform 4-5 abdominal exercises during your workout, starting with a moderate number of repetitions and working not only the upper, but also the lower abs, as well as the obliques (the latter two areas are often overlooked).

For both workouts, start with the most difficult exercises and gradually move on to easier ones. However, the simple ones won't feel easy since you'll end each cycle by doing 3 sets of 15-20 reps of bodyweight exercises. Rest no more than 30-45 seconds between sets.

Abs training program No. 1

Hanging Leg Raises - 3 sets of 12 reps

Upside down incline crunches - 3 sets of 12 reps

Fitball crunches - 3 sets of 12 reps

Side plank - 3 sets of 15-20 seconds on each side

Reverse crunches - 3 sets of 15-20 reps

Abs training program No. 2

Rollouts with a gymnastic roller - 3 sets of 12 reps

Crossover crunches - 3 sets of 12 reps

Crossover oblique crunches - 3 sets of 12 reps each side

“Bicycle” + crunches - 3 sets of 15-20 repetitions in each direction

1-4 week: 3 sets of 12 reps, rest 30-45 seconds. For the last exercise, try to complete 3 sets of 15-20 reps. In the first two sets of all exercises, stop one or two repetitions from muscle failure, and in the last approach you reach it. Try to increase the number of repetitions or working weight every week.

5-8 week: 3 sets of 15-17 reps, rest 30-45 seconds. For the last exercise, aim for 3 sets of 25 reps. In the first two sets of all exercises, stop one or two repetitions from muscle failure, and in the last approach you reach it. Try to increase the number of repetitions or working weight every week.

9-12 week: 3 sets of 12 reps, rest 30-45 seconds. For the last exercise, try to complete 3 sets of 15-20 reps. Also, during these 4 weeks, try to increase your working weight and perform various variations of bodyweight exercises, reaching muscle failure. For example, instead of doing crunches on a horizontal surface, perform them on an inclined surface, and when raising your legs while hanging, do not bend your knees. You can also attach ankle weights or use other types of weights to ensure that you reach muscle failure around the 12th rep.

Step #6: Take Supplements to Maximize Fat Burning and Performance

Sports nutrition alone will not make your abs sculpted. But if you follow all of the previous 5 steps, taking some supplements will help you burn fat, maintain muscle mass, and improve your workout performance.

Here are the products that will help you succeed in this program: