Girls have pumped up abs. How to properly pump up abs for girls at home. How to pump up your lower abs

Every girl wants to have a beautiful, toned figure and even posture. A flat stomach is one of the main advantages of an attractive female figure. Thanks to the developed abdominal muscles, the waist becomes thinner and the hips become slimmer. Is it necessary to visit the gym and exercise on machines to achieve a flat tummy or can you get excellent results at home? Many women are interested in how to pump up a girl’s abs at home in the shortest possible period of time.

Select the load for the press, taking into account individual characteristics. Decide when and at what time it is convenient for you to study. The ideal time is in the morning, before breakfast. It is better to exercise every other day or three times a week.
While exercising, it is important to pay attention to proper breathing. As you inhale, the muscles should be tense. As you exhale, tense your muscles and pull in the front wall of your abdomen as much as possible. Remember, the abdominal wall should be pulled in constantly.
Even if you feel pain after physical activity, you need to continue training.
When training your abs, it is advisable not to over-pump. To get rid of excess weight, do the exercises quickly with a high number of repetitions. If the goal is a steel press, then perform all movements at a very slow pace. It's better to do several approaches. The optimal number of repetitions for women is 10 times.
Warm up your muscles before training. To warm up, run in place, jump rope, or dance moves.
Do not exercise immediately after eating or before bed.
Carefully follow the technique of performing all movements. During physical activity, constantly tense your abs.
Real results are only achievable with intense training.
Beginners need to increase their loads gradually. Start with one approach and gradually work your way up to 4 approaches.
While exercising, be sure to monitor the sensations and pay attention to the work of the muscles.

What are abdominal muscles

The abdominal muscles or press consists of three groups:

Upper muscle group;
Lower muscle group;
Oblique or lateral muscle group (external and internal).

The rectus muscle has vertically arranged tendons that contribute to the formation of six-pack abdominal muscles. Therefore, there is often a misconception that only the average press needs to be loaded.

It is possible to quickly pump up your abdominal muscles only if you regularly perform the complex, affecting the three main muscle groups.

What to do to get six-pack abs?

By doing home workouts on your abdominal muscles, you can achieve the appearance of six-packs. A special physical complex aimed at developing each area of the abdominal muscles will help.

Working on the top. Are you taking i.p. lying down, bend your knees, place your hands behind your head. As you exhale, you rise; as you inhale, you descend. Repeat 25 times, 3 sets.
Working on the bottom. Take a horizontal position, arms down along the body. Straighten your legs and lift them off the floor at an angle of 45°. Repeat 15 times, in two sets.
Work on the oblique muscles. Lying on your back, clasp your hands behind your head, bend your knees, without pressing against your buttocks. Bring the elbow of your right hand to the knee of your left leg. Constantly press your lower back to the floor. Twisting must be done 25 times, in two approaches. Gradually try to increase the number of repetitions. By doing these exercises for women, you can achieve the formation of six-pack abs.

Abs in a week - reality or myth?

Quite often women have a question: “Is it really possible to pump up abs at home in a week?” With proper implementation of physical complexes, their alternation and the correct load, small results in the form of increased muscle tone and removal of excess water from the body during training will appear in seven days. The real result in the form of growing muscles, developing abs - at least 1 month of regular exercise.

A training program for women, designed for 2-3 sessions per week with different exercise systems. Perform 15-20 repetitions, three sets.

Main types of exercises:

Twisting – from a lying position, bend your knees, clasp your hands behind your head. Raise your shoulder blades 30 centimeters up from the floor, hold for at least 3-4 seconds.
Bending - lie on your stomach, legs straight, arms connected behind your back. The higher you lift your upper body from the floor, the better. After rising, hold and exhale slowly 5 times.
Leg Raises – Lying on your back, slowly lift your straight legs up.
Accordion - from a sitting position, straighten your legs. Slowly lift them from the floor 30 cm, hold for a few seconds, then pull them to your chest.
Weight steps - in a lying position, legs straight, hands clasped behind your head. Raise your legs at an angle of 45° and quickly begin to “step.”
Side twist - lying on your back, bend your knees and pull them towards your chest. Fix your upper body well and move your bent legs from one side to the other.
Scissors - take a horizontal position, lift your legs from the floor about 30 cm. Cross your legs with swinging movements.

Repeat exercises of complex No. 1 15-20 times, in 3 approaches:

Raise your legs from a lying position;
Harmonic";
Lateral twist."

Complex No. 2 consists of exercises that need to be repeated 15-20 times, in three approaches:

Steps on weight";
Raising the legs and pelvis from a lying position;
Scissors".

Exercises of complex No. 3, 15-20 repetitions each, in 3 approaches:

Deflections;
Twisting;
Leg straightening.

Every day in the morning or evening it is useful to perform the “Vacuum” exercise, which affects the muscles located inside the abdomen.

Technique:

Take a standing or lying position;
Take a slow, deep breath through your nose;
Exhale the air completely and forcefully draw in your tummy;
Freeze for up to 15 seconds and relax. To start, 10 repetitions are enough.

It’s possible to pump up your abdominal muscles at home – the main thing is not only to regularly perform effective exercises, but also ensure proper and balanced nutrition.

The structure of the female body is significantly different from the male one. For example, girls need to plan and schedule training taking into account the menstrual cycle. It is not recommended to practice physical exercises for the body the day before the start of menstruation and for three days after the start. So how can a girl pump up her abs at home in order to get the perfect sculpted abs?

How to pump up abs on your stomach

With regular exercise, cubes can appear in a month. Every day you should spend at least half an hour of free time on exercise. Unfortunately, there are no miracle cures, with the help of which you can find out how to pump up abs in a week for a girl. The task becomes more difficult if you are overweight. If the layer of fat on your stomach is at least one centimeter, then you will be able to make cubes, but they will not be visible.

Therefore, strength training is often combined with weight loss exercises, which include walking and running. The diet should be healthy.

Basic Rules

Many exercises are applicable for both girls and boys. It is not difficult to perform them; each time, without much effort, the pace of the exercises increases. You just need to take into account some nuances and recommendations.

Muscle anatomy

It is worth knowing that the abdominal muscles are not limited to 4 pack abs. There can be 6 or 8 of them. The lower and upper press are also missing - there is no difference here. Cubes are the visible part of the muscles; underneath them lie the deep layers. The press belongs to a special category of muscles. The core muscle complex is responsible for both the health of the spine and the stabilization of the hips and pelvis. If these muscles are strong, then this guarantees you, beautiful posture paired with a healthy spine.

The anatomy of the core muscles consists of:

rectus abdominis muscles;
gluteus medius and minimus muscles;
adductor muscles;
infraspinatus and posterior surface of the thigh;
as well as the coracobrachial.

Effective exercises

How can you independently achieve good results from training? To do this, you need to consider exercises for each muscle category, choose the most convenient and effective for yourself. You will also need to be patient and persistently pursue your goal. After all, girls with six-pack abs look beautiful and impressive. With a renewed figure, you won’t be ashamed to wear swimsuits at sea or short tops in the summer.

We pump the rectus abdominis muscle

It passes through the surface layer. It is precisely this that determines whether the resulting cubes will be visible. The main condition is a low percentage of fat. It cannot be divided into lower or upper abs - this division is used for simplicity of expression.

It consists of 6-8 cubes, their number is determined at the genetic level, it is simply impossible to increase/decrease their number.

It is worth noting that there is no difference in exercises for the lower and upper abs - this has been proven through research. But there are certain exercises that have a greater effect on the lower or upper abdomen.

The main thing for girls is not to overdo it with the exercises listed below. Also, you should not perform them with weights. You shouldn’t assume that if you do bends and twists as often as possible, your sides will quickly go away and cubes will form on your tummy. This only makes the waist wider.

So take a closer look at these exercises only if you need to remove small sides and strengthen your oblique muscles.

Cross twists. Can be performed on your back, as well as from a half-sitting position. Start stretching one leg, then the other, holding it in this position for a couple of seconds.
. Lie on your back, bend your legs, pull them towards your chest. The upper part of the body remains motionless; use the force of the press to cross your legs from side to side.
Tilts. It is done while standing. Just lean vigorously left and right. Dumbbells will help create additional load.

Girls mistakenly believe that the listed exercises help make their waist slimmer. But if you develop the lateral muscles, the waist becomes wider, the figure begins to look straight - the difference between the waist and hips becomes less and less.

We pump up the core muscles

There is only one activity that will effectively help you here - planking. All muscle groups participate in it. With it you will not pump up your abs, but strengthen your muscle corset. And due to this, the tummy will become more toned and the waist will become narrower.

The classic plank involves a “lying down” position. Lean on your elbows and toes. Tighten your abdominal muscles, your back should not bend, and do not lift your buttocks up. To begin with, you need to hold it for at least a minute, then you can increase the time. But if it is difficult for you, then first focus on bent knees - this will make the task easier for you.

The side plank can be classified as a more complicated option. You need to take a “lying on your side” position, lean on your right elbow, lift your hips off the floor, stretch out for a minute. Change your hand and repeat the steps.

Want a more complicated option? Then the plank with push-ups is for you. The initial position here is the same as the classic version. Lean on your hands, pause, then transfer the emphasis to your elbows.

An interesting option with jumping. To do this, take the classic position, take a small jump, trying to spread your legs to the side. Or you can make a plank with your arm extended - here you will need to alternately extend one or the other arm parallel to the floor.

In the moving plank, the position will be classic. But then you must roll over onto your side, hold, then repeat this on the other side. Do the exercise several times

Execution of "Vacuum"

Stand up straight or lie down on a hard surface. Take a deep breath (preferably through the nose), get rid of the collected air with a powerful exhalation. At the same time, try to draw in your stomach as much as possible. Hold this position for ten seconds and exhale. And so ten times.

If you only need to tighten your tummy, then “Vacuum” will cope with this task. It will really soon become flatter and more beautiful. When performing it, you use all the internal muscles that are responsible for retracting the abdominal wall.

If you do it every day, you will be able to:

get rid of a stretched tummy;
reduce the percentage of subcutaneous fat;
make your waist thinner;
get a flat tummy without pumping up your abs.

Training program

You don't need to pump up your six-pack every day - it's useless and even harmful to your health. It takes time for muscles to recover - up to two days. Therefore, it is enough for girls to exercise three times a week, alternating a set of exercises.

Be sure to include in your workout:

a couple of exercises for the rectus muscles;
two core exercises;
"vacuum" classes.

Your workout might look like this: Lying down, lift your legs twenty times (three sets required). Do the same amount of accordion. Then a similar number of side twists. Next comes the plank, three approaches per minute.

This will be the first complex. Second complex: a similar number of approaches and repetitions for “weight steps”, the same number of pelvic lifts and scissors. Three sets of “Planks” per minute.

And for the third day of classes a week, choose: twenty repetitions of bending three times, the same number of twisting and straightening the legs. Some variation of the Plank.

You should not assume that the exercises described above can help you lose weight by making your tummy flat. You won't reduce your waist circumference either. The exception is.

But you can give your tummy more definition and the cubes will be more noticeable. But this is only if you are not overweight. If you are overweight, then first you need to reconsider your diet. The key to successfully pumping up your abs is the right diet. Pumping up your abs won't help you lose fat, so eat right and watch your weight!

Attention, TODAY only!

Spring is the time of love, when the March cats sing serenades, buds appear on the trees, the wind becomes warmer, and the sun becomes brighter. Nature awakens and prepares for the summer holiday. The beautiful half of humanity, feeling the spring vibes, keeps pace with the flora and fauna, gradually revealing their beauty to the world.

True, sometimes it happens that beauty loses its chiseled outlines over the long winter days and nights. At such moments, girls rush to the gym. Struggling with the heavy artillery of the gym, many forget about a simple and effective method of getting themselves in order - home workouts. They are especially effective if you want to achieve a flat tummy.

For high-quality pumping of the press, it is important to know the basics of anatomy. This knowledge helps to include in work all the necessary muscles, due to which relief appears.

Much depends on the shape of the abdominal muscles:

Beautiful posture
Support the abdominal organs with a strong muscular corset
A flat and toned tummy that expands your clothing options.

The abdominal cavity is hidden by a layer of many muscles. There are four main ones:

Straight
External oblique
Internal oblique
Transverse

In order to achieve beautiful abs, it is enough to remember only two of its components:

Rectus muscle. It runs along the entire abdomen from the chest to the crest of the pubic bone. When working on this part, the relief is obtained due to the tendons. They divide the muscle lengthwise into two parts and into sectors, which externally appear as “cubes”. This muscle has a twist: it is much thicker on top than on the bottom. This is especially evident in female anatomy. Therefore, when performing abdominal exercises, the upper half works first, while the lower half lags behind. For their uniform development, special exercises were developed for the second part. Due to the different types of intensity of work on the rectus muscle, the abs were conventionally divided into lower and upper. This is the front part of the elastic and toned abdomen
Oblique muscles. These are our slender sides. They start from the chest and go along the ribs, covering them. They are divided into two pairs: external and internal. The internal oblique muscles are located under the external ones and do not give a noticeable result. Their work is of the same nature, but is performed differently. When turning to the right, the right external muscle and the left external muscle work; when turning to the left, it is the other way around. The main work when pumping up the abs mainly falls on the external oblique muscles, which give a beautiful relief along the edges of the abdomen.

When performing exercises on these muscles, it is important to remember their purpose. Many people mistakenly believe that the main function of the abdominal muscles is limited to bringing the chest to the pelvis. But in fact, their work is much broader: in addition to the press, they also control the lower back and all parts of the body. Therefore, you need to pump not only the front part, but also the back. This will help you achieve good posture and avoid unwanted injuries when performing tasks.

How much time and effort does it take

This is the first question that worries girls. Everyone wants to quickly get themselves in order and put on their favorite tight dress or top that has been waiting for a long time.

No one can give exact numbers, not even the most experienced coach. The fact is that the appearance of relief depends on several nuances:

Features of the body
Body structure and shape
Presence and amount of fat layer
Training time
Frequency of classes.

First of all, the most persistent and hardworking people receive the reward in the form of a slender body. The main rule that will help you achieve results is systematicity. It is not advisable to make omissions. If all conditions are met in a positive way, we can talk about the following terms:

1 Week. The stomach will tighten, the figure will become noticeably better. To do this, systematic daily exercises of 15-20 minutes are enough.
1.5-2 months. The result will become more noticeable, a slightly noticeable relief will appear.
3-4 months. You can pump up your abs until you get six-pack.

But this is only approximately and not for everyone. For some people the results will appear earlier, for others later. It often happens that a girl tries and does not leave a day without training, but the results come slowly. Then you should pay attention to other nuances of your body and start working on correcting them.

Preparation for training

Before you start pumping up your abs, it is important to consider several features of your body:

Amount of body fat. To do this, you can use several methods:

. The percentage of fat is measured with special forceps - a caliper. The device is very easy to use. It is recommended to take measurements on the right side at several points: triceps, iliac region, mid-thigh. A fold of skin is clamped between the jaws of the forceps, and a number is fixed on the ruler using a slider. Afterwards, the values are summed up and the result obtained is transferred as a percentage of the total body weight. The ideal to strive for is 22%. When using the device, it is worth keeping in mind that there is a probability of inaccuracy of up to 4%.
Calculation by formula. If you don’t have a caliper at hand, you can use various formulas, or online calculators that will quickly give you the result.

Pulse corridor. The boundaries of the corridor will help you find out your cardio zone. By reaching your heart rate limit, you can force the body to absorb fats. If the limit is less than the lower limit, then the relief will not appear under excess weight; if it is higher than the upper limit, then you can quickly get tired without achieving results. To find out your limits, you can use a simple formula from the Karvonen Method:

Lower limit of the pulse corridor= (220-age-resting pulse)∙0.6+resting pulse.
Upper limit= (220-age-resting pulse)∙0.7+resting pulse. The resulting numbers will help optimize the body's resources to the maximum.

Knowing your data and having a goal to strive for, you can start training. A prerequisite for successful training is the implementation of several rules.

Home training rules

Before each lesson, be sure to warm up. This will help warm up and prepare the muscles for further work and avoid injury.
For greater effectiveness, alternate strength training with cardio.
Choose equipment that is convenient and suitable for your personal parameters:
Dumbbells. Should fit comfortably in your hand. Weight for a girl should not exceed 4 kg.
Fitball. Select the diameter of the ball according to your height. Avoid models with uneven surfaces.
Don't drink a lot of water during your workout. It is better to quench your thirst after finishing the lesson.
Don't take a break between sets
If you have free time at your disposal at different times, then it is preferable to train in the morning.
When you finish exercising, eat a piece of fruit, a light breakfast, or another snack.

A set of exercises for the upper abs

The upper part of the abs works during all exercises, but is especially active when performing special ones. In order for the exercises to be effective, it is important to monitor the correct execution.

This is quite simple to do: you need to place the index finger of one hand at the junction of the sternum and the beginning of the abdomen, and the other at the place where the rectus muscle ends - the upper part of the pubic bone. Make sure that it is not flexion of the torso, but contraction of the muscle. If performed correctly, the hands will not move closer to each other, but the work of the abs will become noticeable. Try it once to understand the sensations.

Lie on your back, bend your knees, arms at the elbows, palms on the back of your head
Raise your torso from the floor to your knees.
Repeat 10-15 times

When performing this exercise, you should not try to reach your knees with your head. It is important to contract and relax the rectus muscle. The main load occurs at the moment of relaxation, when the body goes down. Experts recommend lowering your body as slowly as possible, up to 10 seconds.

"Raising the torso on a fitball"

The head and upper body lie on the fitball, knees make an angle of 90 degrees from the floor, palms on the back of the head, back parallel to the floor, do not bend.
Raise your body by contracting the rectus muscle 10-15 times

“Dumbbell row for abs”

Take dumbbells in your hands, place your feet shoulder-width apart, body slightly tilted forward.
Swing your arms up and down without working your core.
Do 10-15 swings.

This exercise has a nice bonus: it works not only the upper part of the rectus muscle, but also the shoulder girdle along with the chest muscles. Be careful, watch the position of your back: the spine should not bend during the exercise.

A set of exercises for the lower abs

Lie on your back, stretch your legs, place your palms on the back of your head.
Slowly lift both legs at the same time until they form a 90-degree angle with your torso. The buttocks are lifted off the floor; for convenience, you can place your hand under the lower back. Stay in this position, then push up a few times using your hips. The buttocks remain suspended. Then lower your feet to the floor, but not all the way.
Repeat 5 to 15 times

"Ball in Ankles"

Position on your back, gymnastic ball held just below the knees, arms extended along the body.
Slowly lower and lift the ball with your feet. At the same time, try not to let your hands help you push off. Hold the position of the highest and lowest points. Please note that the ball does not touch the floor when lowered.
Do this exercise 10-15 times

Stretch while lying on your back with your arms at your sides.
Gently raise and lower your arms, legs and body at the same time. Freeze when you get a corner, enjoying the work of the lower press.
Repeat 7-12 times

A set of exercises for oblique muscles

Doing work on the oblique muscles at home is a real pleasure if you know that such preparation has a big advantage over doing it in the gym. Without additional exercise equipment and super boosters, there is no risk of over-pumping and getting a masculine, wide silhouette.

Outside the gym, your own weight plays the role of the main weighting agent.

"Scissors"

Remember your childhood. Lie on your side with your legs crossed on top of each other. Place one hand under your head, use the other as support.
Swing your legs pretending to be large tailor's scissors. Remember, the wider the step, the more is cut off.
Cut 20-35 times lying on each side.

Use dumbbells. Straighten your back, place your feet shoulder-width apart. Lower your hands with dumbbells.
Smoothly lean left and right
Do 20-35 times on each side.

“Raising the body and legs on the side”

Choose a comfortable side and lie on it. Stretch your lower arm forward and place your upper arm on the back of your head.
Raise your body and legs at the same time, while leaning on your lower arm for stability.
Do this 12-18 times

A set of exercises for all abdominal muscle groups

"Sport bike"

Lying on your back, place your hands behind your head, legs bent.
Imitate riding a bicycle, while trying to reach your crossed knees with your elbows.
Pedal for up to 2 minutes.

Take your time, in this exercise it is not quantity that matters, but quality.

"String"

Lying on your back, stretch out, arms reaching towards the wall behind the top of your head, legs parallel. The body resembles a stretched string.
In this position, try to bend in half, reaching your arms and legs at the same time to each other.
Start with one time and try to repeat at least up to 5 times.

"Plank"

Press your stomach, elbows, palms, and toes to the floor.
Push off by lifting your body and legs. The tips of your fingers, palms and forearm should remain pressed to the floor.
Stay in this position until muscle soreness appears.

This exercise is effective not only for pumping muscles, but also for their recovery after childbirth.
After completing all the exercises in one circle, do 1-2 more approaches.

To ensure that the result pleases you for as long as possible and appears faster, take note of several small in volume but large in meaning tips:

Follow the rules of proper nutrition:

Eat small meals up to five times a day
Make sure your food is rich in vitamins, minerals and nutrients
Consume fast carbohydrates to a minimum
Drink 2-3 liters of water per day.

When performing exercises, do the number of times that causes a burning sensation in the muscles. But if you feel discomfort, do not stop, but do a couple more fixing ones. It is at these moments that our muscles stretch and muscle memory kicks in. The muscle “remembers” this wonderful state and in the future it will be easier for you to achieve your goal.

Try to take minimal breaks between sets. This will keep the muscles in working position, which will have a beneficial effect on their condition.

If you haven't exercised for a long time, there is a chance that the next day you will have an unpleasant ache in your muscles. To avoid this, take a warm, relaxing bath after exercise.

To get a well-defined belly, you will need to follow a strict diet. I think you already know this. But it should also be noted the absolute importance of abdominal training, because it is what can make your stomach flat and toned.

Abdominal exercises for girls, along with a proper diet, are the only way to an ideal stomach.

Even if you have built your diet correctly and lost all excess fat, to achieve a truly beautiful silhouette you need well-developed and elastic muscles. In this article we will look at the best abdominal exercises for girls. They will help you get a beautiful figure.

So, after you have confirmed your intention to work on yourself, begin intensive training of your abdominal muscles. They need to be worked just as hard as all other muscles. For a successful workout, it's not enough to just do a few crunches and call it a training day. Getting ripped abs takes time and hard work.

Below I will give seven super abdominal exercises for girls that will help you get the ideal figure. You can take all of these exercises and make them into a separate ab workout, or you can incorporate some of them into your regular workout routine. If you do this, get ready to see amazing results!

Exercise 1 - oblique crunches

There are many variations of crunches. To perform this exercise, lie on your back, bend your knees, and place your feet on the floor. Place the ankle of your left foot over your right knee and place your hands behind your head. While pressing your lower back toward the floor, lift your shoulder blades off the floor and then twist your upper body diagonally toward your left knee.

Performing abdominal exercises for girls is not only an opportunity to become more beautiful, but also to take care of your health.

The key to working your abs and obliques with this exercise is to apply maximum tension at the top of the movement. Be sure to alternate legs so that both sides of your body develop harmoniously.

Exercise 2 - bicycle

You should definitely love this exercise because it works all the abdominal muscles without exception. When you add cycling exercise to your regular workout routine, you are sure to see results. This is a grueling exercise, but you have to endure it because a beautiful belly is worth it.

To perform the exercise, lie on the floor, bend your legs at an angle of 90 degrees, put your hands behind your head. Raising your shoulders off the floor, reach your right knee toward your left elbow and straighten your left leg. Continue alternating opposite knees and elbows.

Cycling is a great exercise that works all the abdominal muscles.

Try to raise your shoulders higher from the floor, despite the fact that it is more difficult to perform the exercise this way. This is necessary to put more stress on the abdominal muscles. Do more reps until your abs start to burn! Abdominal exercises for girls, unlike exercises for men, are not intended to build muscle mass. In fact, you are training for endurance and relief. By performing a large number of repetitions and not using weights, you can get your stomach into ideal shape while maintaining your feminine figure.

Exercise 3 – letter “V”

This is a complex and amplitude exercise. It is no coincidence that it is third on the list, because it is advisable to perform it after your abdominal muscles have received a good warm-up. This exercise will push your abdominal muscles to the limit and may even result in muscle pain the next day. In order to avoid back injury, you need to monitor the technique of performing the exercise and do it on a soft mat.

To begin, lie on your back and extend your arms above your head as if you were diving into a pool. Now use your abdominal muscles to lift your upper and lower body so that your body forms a “V” shape.

This is one of the more difficult abdominal exercises, but it's worth it.

You don't have to touch your toes with your hands on every rep if you can't do it without bending your arms. Gently lower your legs and body to the floor and relax. Do everything slowly and with concentration. Fast and sudden movements will only harm your abs and back.

Exercise 4 – reverse crunches

This abdominal exercise for girls puts more stress on the lower abdominal muscles. It is quite simple, but fitness club visitors often forget about it.

Lie on your back and pull your knees up so that they are bent at a 90-degree angle. Now, using your abdominal muscles, lift your hips off the floor and pull your knees towards your shoulders.

By doing an exercise like reverse crunches, you give a good workout to the lower abdominal muscles.

Don't make the mistake of putting all your weight on your neck. You don't need to move your hips too far. You will already feel the lower abdominal muscles working.

Exercise 5 – leg raises

This is another great exercise for the lower abdominal muscles. When you do it, your abs will simply burn! Be patient, to see the result you need to work until there is a slight burning sensation.

To perform the exercise, lie on the floor, stretch your legs and place your hands next to your buttocks, palms down.

This exercise is performed slowly. Try not to lift your lower back off the floor.

Slowly lift both legs off the floor until they are perpendicular to the floor. Hold this position for a second, and then slowly lower your legs until there are a few centimeters left of the floor. Hold your legs in this position for a couple of seconds and then lift them up again. Do not lift your lower back off the floor. If you want to make the exercise more difficult, place your hands behind your head.

Exercise 6 – Scissors in the horizontal plane

Scissoring is a fun exercise, but also quite challenging. When you do them, be sure to press your lower back into the floor.

Do not raise your legs high; there should be about 10 centimeters left to the floor.

Lie on your back and place your hands under your buttocks, palms on the floor. Raise your straight legs a few centimeters off the floor. Now move your legs in a criss-cross pattern for as long as you can. You can even record your time and try to beat it every next time.

Exercise 7 – Leg Swings

This exercise will be a great end to your workout. Leg swings are best done when the abdominal muscles are already tired and now need to be, as they say, polished.

Lie on your back and place your hands under your buttocks, palms down. Raise one leg 45 centimeters from the floor. Alternate your legs as if you were walking or swimming quickly—one up, one down. Legs should be kept straight and heels should not be placed on the floor. Do the exercise as intensely as you can, as if your life depended on it! When you can't take another swing, congratulations, you're ready to go home.

This exercise is a good way to complete your abdominal workout.

The above ab exercises for girls are an excellent training program. Do them three times a week and within a month you will be surprised when you look at yourself in the mirror. And after three to four months of regular training, less successful fitness enthusiasts will begin to envy you.

Abdominal exercises for girls are just as important as, say, exercises for the legs and buttocks. In order to look good, you need to harmoniously develop your entire body, without exception. In addition, by working on the abdominal muscles, you improve blood circulation in the internal organs, which is important for women's health.

Don’t forget about technique, try not to unnecessarily strain your lower back and neck muscles. If after a workout you feel like you're hurting where you shouldn't be, you might be doing something wrong. Focus on your sensations and learn to feel your own body, as well as enjoy the training process itself.

To remove extra centimeters from your waist, you need to combine proper nutrition with the most effective workouts, which include exercises for all abdominal muscle groups.

It is quite possible to achieve a flawless belly and a narrow waist easily and quickly if you follow the basic rules:

practice at home regularly. The habit of exercising daily will have a positive effect on your figure. It will be great to equip a small space: buy a mat and dumbbells, choose dynamic music, put a large mirror. Such preparations will stimulate constant exercise;
choose an evening training time. Studies have shown that in the afternoon the muscles of the whole body are toned and ready for stress, but in the morning they are relaxed, which can lead to frequent injuries;
increase the intensity and time of exercise gradually. A sharp increase in workload can have a negative impact on health;
Remember that abdominal exercises are not fat burning. Therefore, strength training should be combined with cardio exercises. This could be running, brisk walking or cycling;
Take time to stretch your muscles before and after workouts. The muscles must be warmed up and prepared, otherwise the sports activity may end in a sprain or dislocation;
switch to a healthy and balanced diet. It is impossible to achieve the result in the form of a high-quality body and athletic figure with training alone. Diet selection is mandatory;
combine abdominal muscle training with external skin care: massages, scrubs, wraps.

Frequency and duration of training

The most effective abdominal exercises should be performed regularly with a certain frequency. You should start with several times a week. You can gradually increase the frequency and train daily. However, it is important to understand: every muscle group needs rest, so it is imperative to set aside 1 day off.

The article discusses in detail the most effective abdominal exercises for girls.

The goal of training should be to work out each muscle group (direct, transverse, oblique).

In 1 complex you need to combine them and alternate. Along with stretching before and after exercise, the time allotted for sports should be about 45-50 minutes. When the muscles get used to the load, you can increase the time to 60-80 minutes. Cardio lessons should last at least 60-90 minutes. Fat begins to be burned only after 20-30 minutes. after the start of the lesson.

The most effective abdominal exercises

The most effective core-strengthening exercises almost always involve crunches. It is these actions of the body that lead to the fact that the upper abdominal muscles work and are loaded the most. For the lower torso, the most effective are those that involve the work of the lower extremities. Their weight load creates powerful tension on the muscles. For oblique muscles, lateral twists are recommended.

Torso crunches on an incline bench

Anyone who has attended physical education classes knows this exercise. An incline bench is a must-have equipment for every gym.

Sequencing:

Sit horizontally on an inclined bench on your back, secure yourself with your legs, and to do this, grab the special handrails with your feet.
Tighten your torso, lift your body off the surface.
Return to the bench without sudden movements.
Do the required number of repetitions.

Torso twists lying on the floor

This option is performed using the same technique, but contains less load. The exercise is ideal for those who are just starting home workouts.

Subsequence:

Position yourself on the floor in the starting position. Bend your legs at the knees. Grasp your head with your hands, elbows should be parallel to the floor.
Using the force of the press, lift the body and direct the chest towards the knees.
Return to the starting position and lower yourself.

Double crunches lying on the floor

The most effective abdominal exercises will work correctly only if they are performed correctly. Therefore, it is advisable to consult a fitness trainer or watch training videos. Incorrect muscle function will not lead to the formation of beautiful abs. On the contrary, it can aggravate the situation and negatively affect health.

Double twists involve the work of all muscle parts of the torso. This is a universal exercise designed to restore tone to the abdominal muscles.

Procedure:

Lie directly on a hard surface. Bend your legs at the knees. Cover your head with your hands. Twist your lower back down.
At the same time, tear off your shoulder blades and pelvis, curling into a ball. At this time, the bent elbows should try to reach the knees.
Relax and lie down in a horizontal position.
Do the required number of repetitions.

When doing such double twists, you need to watch your back: there should be no arch in the lower back.

Torso crunches lying on the floor with legs raised

Crunches vary in technique and complexity. Raising your legs will create additional weight load. These crunches are intended for people who regularly play sports (advanced level).

Sequencing:

Lie horizontally on the mat and breathe calmly. Straighten your legs and lift them up, creating an angle of 90 0 with the floor surface. Place your hands behind your head, clasping the back of your head, elbows parallel to the floor.
Using your torso muscles, lift your body off while keeping your legs up. The chest should strive to touch the knees.
Slowly lower yourself to a horizontal position on the mat.
Do the required number of repetitions.

You can also curl with your legs slightly bent. Suitable for intermediate levels.

Sitting leg pull-ups to the stomach

A difficult but effective exercise for the lower abdominal muscles is pulling up the legs. There are 2 types of techniques: using an incline bench in the gym or sitting on a straight surface.

Sequencing:

Sit in the starting position: straighten your back, bend your legs. Place your hands behind you: bend them at the elbows and place them behind the buttocks.
Using tension in the abdominal area, pull your legs towards your body. Try to touch your chest with your knees. The back remains straight.
Return to starting position.
Do the required number of repetitions.

An option of increased complexity is to straighten your legs, returning to the starting position. Remember that it is not recommended to touch the surface with your feet; you need to leave them in the air.

Leg raises lying on a horizontal bench

The leg raise exercise is included in the abdominal training complex in sports institutions. But it is also possible to do it at home: you can use a bed, a table-book, or any hard surface as a bench.

The essence of the exercise:

Take the starting position and sit on a horizontal bench. The lower limbs should be suspended, and the buttocks should be on the edge of the bench. Hold the corners of the bench with your hands. The head is directed upward, not thrown back.
Raise your legs up until you create an angle with the surface of the bench of 90 0. Press your lower back to the bench.
Return your legs to the starting position.
Do the required number of repetitions.

Reverse crunches lying on the floor with legs bent

The lower abdominal muscles are worked with reverse crunches.

Sequence of steps:

Position yourself horizontally on a hard surface. Bend your legs at the knees and lift them up.
Using the force of your torso, twist, lifting your pelvis from the surface. Don't throw your legs too high.
Lie horizontally and exhale.

Reverse crunches on an incline bench

Reverse crunches can be made more difficult by performing them on an incline bench.

Sequencing:

Take the starting position and lie on an inclined bench. Bend your legs at the knees and lift them up. Place your hands behind your head and grab the special handrail with them.
The force of the core muscles is to twist, lifting the pelvis from the surface of the bench.
Return to starting position.
Do the required number of repetitions.

Leg raises

Exercises containing leg raises can vary in:

starting place (incline bench, floor);
elevation angle (90 0, 45 0);
degree of straightening of the lower extremities (straight, flexed, bent).

All variations are aimed at pumping the lower torso.

Sequence of steps:

Position yourself horizontally and lie on the floor (bench). Straighten your legs (or bend them - depends on the option). Extend your arms along your body. The gaze is directed upward.
Using the force of the lower press, lift straight (or bent) legs up until an angle with the floor is created at 90 0. Do not arch your lower back.
Return to the beginning and lower your legs.
Do the required number of repetitions.

Press on the roller

The ab roller is a popular sports equipment in any fitness center. It is a small wheel with 2 handrails on the sides. You can buy it for self-training at a sports store.

It is affordable and small in size for storage. It is important to understand that actions with a roller require special preparation: the muscles being worked must be strong and developed. This workout is not suitable for beginners.

To use the roller correctly, you need:

Get on all fours. Place the roller under you at shoulder level, clasp the handrails with your hands. Your hands should rest on the wheel.
Slowly pushing the wheel forward, stretch your body along the floor. The head looks down, the stomach is pulled in, the lower back does not bend.
Stay in the stretched position for 3-4 seconds. and slowly come back, contracting your body and moving the roller in the opposite direction.
Do the required number of repetitions.

Side crunches lying on the floor

The oblique muscles require careful work. Without them, creating a beautiful ab shape is impossible.

For side crunches you need:

Lie down on a hard surface. Bend your legs at the knees. Draw in your lower back and stomach. Place your hands behind your head, clasping the back of your head. Spread your elbows to the sides.
Using the force of the oblique muscles, twist to the right. Tear the body and blades off the surface. The right elbow tends to the left knee.
Slowly return to a horizontal position.
Repeat the exercise on the left side.
Perform the required number of repetitions.

Planck exercise

The most effective abdominal exercises always include the Plank exercise. It is aimed at strengthening all major muscle groups of the body.

Sequencing:

Get on all fours. To take the correct position, you need to leave support on your palms, straighten your legs and stand on your toes. The axis of the body should be a straight line. The gaze is directed downwards. The abdomen and lower back are retracted. Buttocks are tense. The pelvis is twisted inward.
With a proper stance, all muscle groups should be working and tense.
To start, stand for 20-30 seconds. Increase the stand time by 10 seconds daily. Increase time to 3-4 minutes.
Relax.

Exercise Vacuum

This exercise became famous not so long ago. It allows you to work on the relief of the torso muscles. The transverse abdominal muscle is worked here. It is acceptable to perform both standing and lying down.

How to do:

Take a lying or standing position and breathe deeply.
Exhale, releasing all the air from your lungs. Then pull your stomach in as much as possible. It should be placed under the ribs.
Hold your breath for 20-30 seconds.
Relax and inhale slowly.
Do the required number of repetitions.

Exercise Scissors

The Scissors exercise is easy to do in any conditions and place. It is aimed at working the lower and oblique muscles of the torso.

How to make Scissors:

Position yourself on a horizontal, hard surface. Legs are straight. The lower back is pressed to the floor, the stomach is pulled in. Extend your arms along your body. The gaze looks up.
Using abdominal tension, raise your straight legs up until you create an angle with the floor surface of approximately 30 0.
In this position, swing your legs as if scissors are working. Movements alternate left-right and up-down.