How to quickly pump up abs for a girl. How to pump up six-pack abs for a girl at home

Since you have come to this page, you have 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 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. At the same time, the hands 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.

A toned, flat stomach with sculpted, beautiful abs is the dream of many girls and men. Finding an athletic body and achieving a six-pack belly is not easy, but proper nutrition and regular exercise will help you achieve results even at home. Find out how to get ripped abs in this article.

How many abs does a person have?

Abs are the result of a developed rectus abdominis muscle. Three tendons cross the muscle, forming four paired vertical sections resembling cubes. That is, a person has eight six-pack abs - they are clearly visible in photos of professional athletes. It is easier to pump up the top six packs than the bottom two packs because there is more muscle tissue in the abdominal cavity at the top. Theoretically, there are ten pack abs, but this muscle structure is very rare.

How to pump up your abs to six-pack

To get a sculpted belly, you should regularly exercise and eat healthy foods. Due to physiological characteristics, the abdominal muscles of girls can be hidden under a layer of fat. It is much easier for men to improve their abdominal contour. In addition to abdominal exercises, pay attention to cardio exercises - running, swimming, aerobics, walking, jumping rope, dancing, cycling. This will help remove fat and automatically make your abs more pronounced.

Girls' abs

The female figure is less prone to display pronounced muscles than the male figure. But more and more often women want to have not just a flat, toned stomach, but sculpted abs. To make girls' six-pack visible, they should train intensively, following a protein diet, which will help burn fat around the waist. It should be remembered that by pumping up your abs, you will not make your stomach thinner, but will only give it definition, provided that the percentage of body fat is minimal.

Sculpted abs in men

Guys' abs exist from the very beginning - that's how the muscles of the male body are structured. Not everyone has visible abs - the reason for this is the fat covering the abdominal muscles. If you want to get beautiful abs, eat a balanced diet, eliminating junk food from your diet, and devote time to intense exercise. You shouldn’t only pump up your abdominal muscles - do a comprehensive workout for different parts of the body, the fat layer will go away, and the cubes will become noticeable. For quick results, exercise with weights - this will increase the load, help you burn fat faster and develop muscles.

How to pump up ripped abs

Six-pack abs are the cherished dream of most people involved in sports. In order for your abs to become sculpted, you need to devote 15 minutes of the entire workout to them. Start doing cardio, eat right, regularly do a set of abdominal exercises, and you will get a sculpted stomach. The correct technique and the feeling of tension in the abdominal muscles are much more important than the number of repetitions.

How to pump up your lower abs

Exercises for the lower abdominal muscles that will help you pump up your six-pack:

Crunches with legs raised. Starting position: lying on your back, raise your pelvis perpendicular to the floor, bend your legs at the knees. As you exhale, tense your abs and lift your upper body. The legs don't go down. Perform 3 sets of 13-15 times.
Body lift 90°. Lie on the floor with your knees bent and shoulder-width apart. Hands behind your head, elbows apart. Exhale as you lift your upper body to your knees. Fix the body at a perpendicular point, slowly lower back, tensing the abdominal muscles as much as possible. Do 2 sets of 15 times.
Straight crunches. Starting position: lying on your back, do partial lifts of the upper body, pressing your lower back and feet to the floor. Hold your hands behind your head, feel muscle tension. Repeat 15-20 times for 3 approaches.

How to pump up your upper abs

The upper abdominal muscles should be worked no less carefully than the obliques and lower ones. Training for the upper abs does not require much time, the main thing is to strain your abdominal muscles until you feel a burning sensation. Perform the following exercises for the upper abdominal muscles:

"Scissors". Lie on your back, raise your straightened legs 30°. Tightening your abdominal muscles, perform horizontal cross swings alternately with your left and right legs. Do 3 sets of 27-30 times.
Reverse crunches. Lying on your back, arms extended along your body, palms down, legs raised perpendicular to the floor and bent at the knees. Raise the lower part of the body, pulling the knees to the chin, leaving the shoulder blades and palms pressed. Perform 20 repetitions in 3 sets.
"Penknife". Lying down, extend your arms, palms up, behind your head. Exhaling, raise your body and legs, holding on to your buttocks. Your fingers should touch your toes. Repeat 20-25 times for 2 approaches.

How long does it take to pump up your abs to get six-packs?

The time it takes for abs to appear on the stomach is calculated individually for each person. Everyone has abs, even obese people, but they are visible only when the percentage of fat reserves in the body does not exceed the norm. To get sculpted abs at home, you need to exercise regularly and eat right, reducing carbohydrates in your diet.

For an overweight person, the process will be long - you need to lose weight so that the cubes become noticeable. For those whose weight is within normal limits, the speed at which results appear will depend on the intensity and systematicity of training. You won’t notice any noticeable changes in a week, but if you work out every day with full dedication, in a few months you’ll be able to boast of pumped-up abs.

What to do to get abs on your stomach

If you want to get beautiful six-pack abs, follow a few basic rules:

eat right - proteins should predominate in the diet, the consumption of simple carbohydrates should be limited;
do cardio training - running, aerobics and swimming will start the process of burning fat;
work with weights and additional weights to build muscle mass;
drink plenty of water to replenish fluids lost during exercise;
rest, allowing the muscles to recover after exercise;
don’t forget about your back - if you only pump your abdominal muscles, your spine will suffer due to uneven load;
gradually increase the load, periodically change the training program so that the muscles do not get used to monotonous exercises.

Nutrition for abs to six-pack

In an effort to quickly get a beautiful belly, most people overestimate the importance of exercise, forgetting about the importance of a balanced diet. A diet for six-pack abs involves avoiding sweets, flour products, fatty foods, and foods with a high glycemic index. The diet should be dominated by proteins - a calorie burner and the main assistant in gaining muscle mass. Simple carbohydrates should be consumed in a limited manner, as they cause hunger and provoke overeating.

Regular training without proper nutrition means nothing. You can pump up your six-pack, but you won't see it underneath the layer of fat unless you give up alcohol and junk, high-calorie foods. People suffering from abdominal obesity (fat accumulates not under the skin, but near the internal organs) are recommended to first lose extra pounds using a balanced diet and cardio exercise, and then start working out for the abs.

Video: how to pump up six-pack abs at home

If you want a perfect stomach and at the same time have six-pack abs visible, then you have come to the right place. Abdominal cubes need constant training and... Flour, fried, and sweet foods should disappear from your diet and you should drink plenty of fluids.

How can a girl get six-pack abs?

Mainly, it is worth knowing that the female body is inclined to accumulate fat, so in order to get excellent effects, you will need to put in a lot of effort.

The best way is to train every other day so as not to overtrain the muscle and it can recover.
It is necessary to start training with light loads, but gradually increase them with each subsequent training, based on personal abilities.
It is recommended to do each exercise approximately 12-15 repetitions in 3-4 approaches.
It is best to conduct classes in the morning and it would be good before breakfast.

Exercises for pumping up six-pack

Upper press

There is great interest in the upper abs, how to pump them up so that the cubes are visible, but the solution is very banal - you need to do crunches. Lie on your back, with your hands behind your head and your legs bent at the knees. At a slow pace, do crunches of the upper abs, while you must control that the lower back is fixed and does not come off the floor.

Lower press

In order to pump up the lower abdomen, you need to raise your legs. Lean on your back, with your arms looking to the sides. The dilemma is that when you raise your legs to the top point, you get an angle of 45 degrees.

Obliques

This group is perfectly trained by an exercise called “bicycle”. To do this, you need to lie on the floor, your hands should be placed on the back of your head, and your legs should be moved alternately forward and back, and when your right leg moves towards you, you should touch your knee with your right elbow in the same way with your left leg.

In order to get a six-pack on your stomach, you need to do aerobic exercise; by the way, when choosing an exercise, you can choose any one, for example, jogging, etc. You need to realize that abdominal training in combination with aerobic exercise can create sculpted muscles in your abs. In addition, it is worth mentioning that the muscle needs to be loaded in a progressive manner, because the muscles quickly get used to the load and the process of muscle fiber growth stops.

And it is easier to pump up the upper six than the lower two - there is more muscle tissue in the abdominal cavity.

Plus, the differences between the female body and the male body do not work to the benefit of the relief - in girls, the desired abs are often hidden under a layer of fat. How to get rid of it, read below.

Every representative of the fair sex who once crosses the threshold of the gym dreams of a beautiful, sculpted body - in this article we look at how to achieve an ideal

And also what exercises to focus on and what changes in diet will give results in a short time.

The approach to training should be comprehensive: cardio exercises (running, walking, jumping rope, cycling) and a dozen correct exercises will sooner or later give results.

The main thing is perseverance, self-confidence and understanding of the fact that you can make the coveted cubes in 1 hour only by sucking in your stomach and painting them with a tonal corrector.

Otherwise, systematic physical activity will come to the rescue.

We've collected the best exercises that you can easily do at home.

What and how to do:

Do abdominal exercises for at least fifteen minutes of your total workout.
Minimize the amount of carbohydrates in your diet, eat proteins
To increase muscle mass, exercise with weights and weights
Drink water and replenish fluids lost during exercise
Take a two-day break between going to the gym, give your body time to recover
Do exercises for your back, strengthen your spine, otherwise you increase the risk of injury
Change the program and increase the number of approaches so that the muscles do not get used to the same loads
Train all muscles to transform your figure harmoniously

Advice: although sports are addictive, and missed workouts torment your conscience, it is better for girls to take breaks from exercise a few days before the onset of menstruation and in the first two to three days after its onset.

7+ simple ab exercises

Trainers consider breathing “vacuum”, twisting of various types, leg lifts and exercises on a fitball to be the most effective “home exercises”.

We figure out what, how and in what quantities to do.

Don't neglect warming up and stretching exercises

Any activity begins with a warm-up - effectively warmed up muscles work better.

You need to train a couple of hours after eating and no later than three hours before bedtime.

If you are overweight, you should not immediately look for a set of non-existent exercises that will tell you how to get six-pack abdominal muscles in 2 weeks. If only because it is impossible.

And even if it is possible, because of the large fat layer, you simply will not be able to see the results of your work.

In this article, we repeat that it works not only with the abdominal muscles, but also with other groups, allowing you to harmoniously pump the entire body.

Start with three sets of thirty seconds and gradually increase the time.

How to do: to perform the basic version, lower yourself onto your stomach, then rise onto your elbows and toes, without bending in the lumbar region.

To make it more challenging, raise your arm or leg. When you feel more confident, start practicing.

Side plank

Tip: Perform each exercise in three to four circles 12-15 times.

Crunches

Twisting

You will find this classic exercise in all abdominal workouts.

How to do: lie on the floor, place your hands behind your head. Bend your legs halfway at the knees.

Tighten your abdominal muscles, lift yourself up and twist your body. Only the stomach should work, but not the arms, shoulders and neck.

Leg raises

Great for working out the lower abs. Those same two difficult cubes.

How to do: lie on the floor, stretch your arms along your body. Raise your legs up, lower them slowly without dropping.

Do not place them completely on the floor during the entire set, leaving just a couple of centimeters of free space.

Legs+body

Legs+body

How to do: lie on the floor, stretch out in a straight line.

As you exhale, lift your legs and upper torso, trying to reach your toes with your hands. Keep your arms straight.

Pelvic lifts

Pelvic lifts

This exercise will help you strengthen your middle and lower abs and give your girl the desired six-pack quite quickly.

How to do: We lie down on the floor again, stretch our arms along our torso, and raise our legs.

We tense our abdominal muscles, raise our pelvis a little, and don’t help ourselves with our arms and legs. We return to the starting position.

Frog

How to do: we sit on the floor, place our hands behind the body and lean on them. Straight legs extended forward.

The body is tilted back. At the same time, we tighten the core muscles and straighten the body, as shown in the photo above.

Heel touch

The technique helps to properly work the rectus abdominal muscles.

How to do: lie on the floor, raise your body a little, legs bent at the knees, arms along your body.

We take turns touching the heel of the right foot with our right hand and vice versa. It is important not to pull your hands to your feet, but to move exclusively with your body.

A set of exercises for the upper and lower cubes

Download the lower ones:

We do crunches with legs raised. We lie on our backs, legs bent at the knees. Raise the pelvis perpendicular to the floor line. As you exhale, strain your abs and lift your torso. We don't put our feet down. We perform three circles 15 times.
Raise the body ninety degrees. We lie down on the floor, bend our knees and stand shoulder-width apart. We hold our hands behind our heads. As you exhale, lift your upper body towards your knees and slowly lower it back. Two circles 15 times.
Regular crunches. We lie on our backs and perform partial lifts of the body. Keep your lower back and feet pressed to the floor. Three circles 20 times.

Body lifts

Download the top ones:

Good old scissors. We lie on our backs, raising our straight legs at an angle of thirty degrees. We tighten our abdominal muscles and perform cross leg swings. Three sets of 30 reps.
Reverse twists. We lie on our backs, arms extended along the body, palms down. Raise your legs perpendicular to the floor and bend your knees. Raise your torso and stretch your chin to your knees. We perform three circles 20 times.
Knife. We remain in a lying position, hands behind the head. As you exhale, raise your legs and body at the same time, while balancing on your buttocks. Fingers touch socks. Two circles 20 times.

Scissors

In order for the training to be effective and high-quality, during the exercises, try to strain exclusively, your legs should remain in a relaxed state.

Do not bend your lower back, try to keep your back rounded.

Be sure to do this after every workout. If you are slightly overweight, you will see how your figure will change in just a couple of months.

And if you can’t get six-pack belly fat in that amount of time, your muscles will certainly tighten up and your volume will decrease.

Bike

5+ rules for quality training

Achieving a flat stomach will be much easier if you adhere to these simple truths:

Diet is everything

We say “no” to sweets and starchy foods, eat more. We eat small meals 4-5 times a day and never go hungry.

The Great Power of Cardio

You will see your cherished eight cubes when the fat layer becomes less than one percent.

Impact cardio for 30-60 minutes 2-4 times a week will help get rid of its excess. The pulse should be plus or minus 130 beats.

Review your diet

Train with extra weight

Namely, by performing body bends and crunches, take a plate or dumbbell and build muscle mass.

Don't become a crazy jock

Of course, every girl wants to have beautiful abs, and on the path to success all means are good, but if you overdo it with training, you can easily upset the body’s fat balance.

This includes a metabolic failure and problems with having children. Are your efforts worth the health complications? Know your limits.

Stretch before and after your workout

Exercise with a fitball

By performing all the exercises described above with, you will increase efficiency and reduce the risk of injury.

And finally, do more often the exercises that you “can’t stand” - the reason you don’t like them is because they work more efficiently than others.

You will learn a few more valuable tips on how to make cubes on a girl’s stomach from this 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.

You need to pump your abs 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 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 torso 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 the opposite knee with the right and left elbow.

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 in the 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 the 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.