Abdominal pumping at home for a month. How to pump up your abs in a month at home and in the gym: the best exercises, training programs. The only reason you still don't have abs

Almost everyone has belly fat, even the thinnest ones. This is because the tummy is one of the most common fat depots in the body; fat is deposited there first. Therefore, you need to fight for the perfect abs.

Is it possible to make your tummy flat at home? It’s absolutely real and don’t let anyone scare you that only a professional trainer will make a sweetie out of you. First of all, it is your decision and efforts.

Two main steps towards a flat and sexy tummy:

1. Diet.
2. Training program.

This article will be useful to all girls and women who want to get rid of a flabby belly and gain elastic abs.

We will look at several training programs: for a flat tummy at home, for abs at home and for training in the gym. As well as important questions, the answers to which are better known before starting training. Articles are supplied with photos, videos, tables.

What time to train

When training at home, many recommend doing exercises in the morning on an empty stomach. This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat.

However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.

Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.

How many times a week do you train?

Train regularly, but without fanaticism. The best option is 3 times every 7 days for 15-25 minutes, work out the exercises for 10-20 repetitions, 2-3 approaches each. It is important not to take long breaks.

How long does it take to pump up your abs?

It all depends on the body composition and conscientiousness of the worker; a miracle will not happen in less than a month. Perfect abs in a week is nothing more than a myth!

If you have an average build – 1-2 months of hard training + proper nutrition and a flat tummy like magic.

If a person has a body constitution that tends to be overweight: strength training + cardio (running in the morning, walking) + proper diet + drying the body.

How to pump up your six-pack and is it worth it?

Whether it’s worth it or not depends on your preferences: some people like cubes, others just like a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up your abs and make your tummy flat. If you want cubes, you can do this program with increasing load (increasing the weight of equipment, number of approaches, etc.), after 1.5-2 months of training the cubes will appear. If you want to speed up the results, here is a photo of an express workout plan for six-pack workouts for 30 days.

Here is the second variation of the abdominal exercise program for 30 days:

How to eat?

After your workout, fuel yourself with protein or carbohydrates. The protein team consists of: boiled chicken, eggs, cottage cheese; carbohydrates - porridge. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 sources of protein and 2/3 sources of carbohydrates and vegetable fats. Eat small meals 5-6 times a day. Don't forget to drink 1.5 liters of water a day - it's good for your body and skin.

Let's remember!
1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating.
2. Conscientious sports work 3 times in 7 days will be enough.
3. Eat right. Remember that you need to eat before training: approximately 1.5-2 hours.
4. Follow the conditions, and elastic abs will appear in 1-2 months.

Abdominal ab training program for a week at home (table)

Day of the week	Exercises	Approaches	Replays	Inventory
Mon
	Warm-up	20 minutes
	Letter V	3	10	Rug
	Back arch	2-3	10	Rug
	Lying leg raise	3	10-15	Rug
	3-4	8-12	Dumbbells 1.5-3 kg. (bottles 1.5-3 l.)
W	Rest
Wed	Exercises for the abs and arms
	Warm-up	20 minutes
	Bike	3-4	10-15	Rug
	3	12-15	Chair, bench
	3	20-25	Dumbbells 3 kg. (3l bottles)
	Harmonic	2	10-15	Rug
	Bringing hands together	3	10-15	Fitball (bench), dumbbells (bottles)
Thu	Rest
Fri	Exercises for the abs and legs
	Warm-up	20 minutes
	3-4	10-15	Rug
	3-4	15-20	Mat, ball
	Scissors	2-3	25-30	Rug
	Lifting on your toes		100*2	Dumbbells (bottles)
Sat	Rest
Sun	Rest

By training weekly for 1 – 2 months you will achieve a perfectly flat tummy!

Now let's look at each exercise and learn the technique.

Exercises for the abs and back

Letter V

Exercise "Letter V"

1. Lying on your back, extend your arms straight above your head.

2. Raise your legs straight and arms straight, forming a V.

3 sets, 10 reps.

While performing this exercise, tense your abdominal muscles.

Back arch

1. Lying on your stomach, extend your arms forward.

2. Raise your upper body.

3. Lock in this position for 5 seconds, stretch your spine.

2-3 sets, 10 reps.

Raise your body as high as possible. Two techniques of execution: positioning the arms as in the picture, or arms along the body.

Exercises for the abs and buttocks

Lying leg raise

1. Lie on your back, straighten up, turn your palms down.
2. Lift your legs off the floor and fix them in a position perpendicular to the floor.
3. Slowly lower your legs.

3 sets, 10-15 reps.

Advice. To make it easier, place your hands under your buttocks, you can bend your knees slightly.

One of the most effective exercises for the butt. In fitness clubs it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with bottles of water.

1. Keep your body straight, look in front of you, draw in your buttocks and stomach.
2. Take a step while performing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90° relative to the floor and does not “peek out” in front of the foot.
3. Take a wide step and squat deeply, stopping at the lowest point for 2-3 seconds.
4. Rise up, pushing slightly with your supporting leg (lean on your heel).

3-4 sets, 8-12 reps (per leg), weight 1-3 kg.

Advice. Sit down as you inhale, stand up as you exhale. Take your time, perform the exercises slowly, honing your technique. You can perform all the repetitions on each leg alternately, or alternately.

If the exercise is difficult, try working it without a load first.

Exercises for the abs and arms

Bike

1. Lie down on the mat with your hands behind your head.
2. Legs raised and knees bent.
3. Raise your upper body (head, neck, shoulders).
4. At the same time, straighten your right leg, twisting your body, and turn to the left.
5. Then, straighten your left leg, turning to the right.

3-4 sets, 10-15 reps. When both legs perform the same movements (right - turn to the left, left - turn to the right), this is one repetition.

Advice. Do the “bike” exercise on the floor, not on the couch! Relax your neck muscles, do not pull it with your hands: only lightly touch your head with your hands. The legs work, the buttocks are relatively fixed. Practice proper technique by training slowly.

To develop the correct technique, we recommend watching the video:

Bench push-ups (abs + triceps)

1. Place your palms on a bench (chair, sofa), fingers together, gaze in front of you.
2. Tighten your abdominal muscles, this will remove excess stress from your back, keep your body straight.
3. Bend over, bending your elbows, and touch your chest to the bench.
4. Straighten your elbows.

3 sets, 12-15 reps.

If it is difficult to do the exercises, kneel down and start working in this position, it will be easier.

You will need dumbbells, if you don't have them, water bottles work great.

1. Take the weight and bend your elbows.
2. Place your feet hip-width apart, bend your knees slightly.
3. The body is tilted forward, bend your lower back.
4. From this position we extend our arms, the shoulder joint does not move, only the elbow joint moves.
5. The back and abs are tense.

3 sets, 20-25 repetitions, dumbbell weight 1 kg (or 0.5-1.5 liter water bottle).

Exercises for the abs and chest

Harmonic

1. Lie on your back, legs raised and forming a right angle, hands behind your head, shoulders raised.
2. Straighten your legs, tensing your abdominal muscles.
3. The neck is relaxed, we do not hold the head with our hands, we hold the upper part of the body with the press.

2 sets, 10-15 reps.

Bringing hands together

1. Lie down on a bench (chairs).
2. Take the equipment, palms facing each other.
3. Spread your arms wide, bring them together without bending your elbows.

4 sets, 12-15 reps, weight 1-3 kg (1-2 liter bottle).

At home, you can take bottles of water instead of dumbbells; if you don’t have a fitball, make chairs or take a bench.

Exercises for the abs and legs

1. Lying on your back, extend your arms straight, relax your muscles.
2. Raise your shoulders, stretch your arms and toes.
3. Raise your legs and, tensing your muscles, stretch forward.

3-4 sets, 10-15 reps.

1. Take a ball of any diameter to form a right angle.
2. Lie on your back, put your hands behind your head, feet on the ball.
3. Hold the ball under your knees and lift yourself up off the floor, tightening your muscles as much as possible.
4. Hold in this position for 3-5 seconds.

3-4 sets, 15-20 reps.

Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.

Scissors

1. Lying on your back, raise your legs 30 cm from the floor.
2. Perform crossing leg swings.

2-3 sets, 25-30 reps.

This exercise tightens the obliques and lower abdominal muscles.

Lifting on your toes

1. Stand with your feet on a solid stand 8 cm high (wooden beam), your back is straight.
2. We take a dumbbell in one hand and hold the support with the other.
3. Rise onto your toes, hold for 1-2 seconds and lower down.

Perform: 100 repetitions (on each leg).

Let's summarize the home workout for the press. Let's divide the abdominal exercises discussed above into two groups so that you can work purposefully:

Exercises for the upper abs

• Bike.
• Lying leg raises.
• Letter V
• Back arch.

Exercises for the lower abs

• Scissors.
• Harmonic.

We recommend watching the video - “Effective abdominal exercises at home”

Effective abdominal exercises in the gym

You can use the comprehensive abdominal exercise program shown in the table below. For a beginner who loads himself with weights, we advise you to work out your abs in the gym 2 times a week, diluting them with enhanced cardio workout.

Abs training program for the gym

Day	Exercises	Approaches	Replays
Mon	3-4	15-20
	3-4	15-20
	Jump rope	4-6 min
W	Rest
Wed	Run	15 minutes
	Jump rope	7 min
Thu	Rest
Fri	2-3	10-15
	2-3	15-18
	3-4	15-18
	Jump rope	4-6 min
Sat	Rest
Sun	Rest

1. Place your elbows on the bars and press your back against the pad of the machine.
2. Raise your legs, trying to touch your stomach with your thigh, keeping your shoulders motionless.
3. Lower your legs.

3-4 sets, 15-20 reps

Do not touch the floor with your feet until all repetitions are completed.

1. The inclination of the bench is 30-40 °, place your hands behind your head.
2. First raise your head, then your shoulders.
3. Lift up while tensing your abs.

3-4 sets, 15-20 reps.

1. Choose a suitable weight (not too heavy 6-10 kg).
2. Take the rope and kneel down.
3. Arch your back, arms bent.
4. Lower yourself almost parallel to the floor, touching your chin to your chest.
5. Perform the exercise by tensing your abdominal muscles, no need to work with your hands .

2-3 sets, 10-15 reps.

1. Start with a light resistance weight (8-10 kg).
2. Grab the handles and place your feet under the bolsters.
3. Raise your legs and twist your upper body, the action happens at the same time.
4. Take a 2-3 second pause.

2-3 sets, 15-18 reps.

1. Lie down on the bench, wrap your hands around the pad of the exercise machine (by the edge).
2. Bend your legs slightly.
3. Raise your legs while working your abdominal muscles.
4. At the top, lift your butt off the bench.

3-4 sets, 15-18 reps.

An excellent selection of complex exercises for the press in the gym in this video:

These training programs will help you get a beautiful tummy very quickly. Don't forget to measure your results, take photos and weigh yourself. The real fruits of your labor: a slim figure, thin waist and toned abs are the best reward.

We wish you fruitful and enjoyable training!

Is it possible to pump up your abs in one month? The answer will most likely fall towards “yes”. However, the fact is that people usually do abs to tone their abs, lose fat, and make themselves more athletic, not to show off a big six-pack. In order to achieve exactly this result, you need to do many different other things: eat right, do workouts at a certain time, do different exercises. Today we will talk about how to properly pump up your abs in 30 days at home.

Is it really possible to pump up your abs in a month?

Unfortunately, it is not as simple as it may seem. The fact is that the same scheme does not work here as with a horizontal bar, for example, where you pump almost the entire body. Most standard exercises involve only the top 4 cubes, which will definitely decorate you, but will not look very organic. Extremely difficult to get to. To do this, you will have to do separate sets of exercises, such as lying on your back.

However, excessively forcing the lower abs, especially within a month, can be hazardous to health for girls.

Let's say you were able to develop the lower part, but it still looks like a sticker on the stomach without those beautiful stripes from the side abs. And the problem is that simple turns to the side or will not be enough for training.

Specifics of exercises

However, as already mentioned: pumping up your abs in one month is quite possible. First, let's go over the methods and specifics of training. It is important to note that it is recommended to do abdominal exercises daily, and it is also recommended to do this 3 times a week if you are used to working out in the gym, but make the workout strong, exhausting, with weights. It is worth understanding that in this case you are pumping up the abdominal muscles, and not creating a beautiful belly. This monthly ab workout is probably more suitable for men. On the other hand, we have daily workouts that are suitable and will help everyone.

The most important secret is that you don’t have to overload yourself, do a lot of exercises and work until failure. It is enough to spend 20 minutes a day to see in the mirror a month later the appearance of relief on your abs. However, you need to carefully monitor your diet and rest. The main rule- the slower you do it, the better. The fact that you lifted your body or legs is half the repetition.

Top 10 exercises to pump up your abs in 30 days

1. Turns

1. Sit on the floor.
2. Tilt the body slightly back.
3. Raise your legs 15 centimeters.
4. Turn your body in different directions.

Your feet should always point forward and not sway with you. For better effect, you can take additional weight in your hands.

2. Raising your legs to the top

1. Lie down on the floor.
2. Place your hands next to your hips.
3. Raise your legs slowly to the top and lower them just as slowly (without touching the floor).

Relax your hands; they should not serve as a lever for lifting. Try to transfer the entire load to the press.

3. Twisting

1. Lie down on the floor.
2. Bend your legs at the knees.
3. Place your hands on your chest or on the back of your head.
4. Make a slight rise until your lower back comes off.

The exercises are easy, but you don’t have to sacrifice technique because of it. do not hurry, do a full twist and lower yourself slowly.

4. Climber

1. Take a lying position.
2. Alternately bring different knees to your chest.

• You can do this exercise slowly, trying to pull your knees as far as possible. This will cause the abdominal muscles to stretch more.
• However, you can do it not with such an amplitude, but quickly. This method is suitable for those who want to lose some fat, as high mobility and intensity will contribute to this.

5. Bicycle

1. Lie down on the floor.
2. Raise your head.
3. Clasp your hands at the back of your head.
4. Also raise your legs by 15 centimeters.
5. Now, alternately pull your knee towards your chest, touching it with the opposite elbow.

Feet and head should not touch the floor.

6. Pulling your legs to the horizontal bar

1. Grab the horizontal bar.
2. Raise your legs to the bar (preferably straight).

• You should not swing, jerk, or lift yourself with your back.
• Make a slow ascent and the same descent.

7. Corner

1. Lie down on the floor.
2. Clasp your hands at the back of your head.
3. Bend your legs at the knees and lift them up to form a 90-degree angle.
4. Rise to your feet.
5. Move your feet slightly for comfort.

8. Reclining lateral crunches

1. Lie on the floor with your back.
2. Support your body with your elbows.
3. Raise each leg up one at a time, touching them with the opposite hand.

– this is exactly the exercise that will strengthen your abs within a month. It is recommended to stand in the plank for several minutes every day.

Exercise program

Our set will be aimed more at home, so that anyone who wants can do it. The main task is to maintain intensity. Unlike your hands, your abs cannot acidify and become mushy as quickly. However, we will be accompanied by a constant burning sensation in the abdominal area.

However, we train the abs for a month, so if the pain accumulates every day, it is recommended to take a rest.

Our intensity lies in the rest between exercises. For us it is 30 seconds. Don't rush through the exercises, but don't sleep either. It is recommended to work daily, preferably in the morning. Rest can be done on weekends or during the week, the main thing is 1-2 days. Only this is provided that you already have some kind of base, if you are starting from scratch, then work every other day. Keep a steady pace and pay attention to your technique. Program The set is something like this:

If you still want to exercise in the gym, then I recommend reducing the number of exercises, but adding additional weight, for example, to turns, pulling your legs to the horizontal bar, lifting your torso into a squat, or other exercises on the machines. This is suitable for a month's training for men who can work to failure, but 3 times a week.

Nutrition

In fact, nutrition is a complex topic that has many subtleties. It all depends on your gender, age and health status, so let’s look at this topic in a more abstract way.

The first thing to do is take a closer look at limiting carbohydrates. Baked goods, sweet water, other sweets, pasta, even fruits are all high-carbohydrate foods. Roughly speaking, carbohydrates are easily accessible energy. When you exercise, you get tired and it uses up everything you recently ate to keep your body functioning. At the same time, fat is also energy. Therefore, in order to lose weight, you need to ensure that fats are spent on recovery.

You can eat various cereals in small quantities, but the main thing is meat, cottage cheese, eggs and vegetables.

Eating according to the dietary window method

There is another interesting technique, which, however, will be difficult to implement - a dietary window. For example, you woke up, had lunch at 12 o'clock, then had a snack at 16:00 and had a normal dinner at 19:00. If you repeat the same thing the next day, then from your last meal to the next you will have 17 hours. This means that training before lunch will be much more effective. Usually they practice 16 hours of fasting.

If you decide to try it, you can't start with such a large window right away.

Summer, fresh air, beach - could anything be better! Finally, you will have the opportunity to part with excess clothes and demonstrate to others your beautiful, athletic body with ideal muscle definition. It’s good if so, but often the prospects are not so rosy. The abdominal muscles require special attention. A man with powerful, pumped up abs in a fitness club or on the beach is likely to attract the attention of representatives of the opposite sex. The abdominal muscles require very specific development; it is not enough to achieve the required level of muscle development, you need to prevent the presence of even minimal fat deposits. What can we say about the “cubes”, which seem to be available only to Hollywood stars or lovers of progressive sports nutrition. Believe me, it's not all that sad. We will try to develop a training program that, with due persistence and consistency, may well bring your abs closer to the most “stellar” standards.

Let's get rid of fat first

The first obstacle on the way to sculpted abs is body fat. Unfortunately, most people have it, unless you are miraculously lucky with your genetics and are naturally extremely thin. Therefore, it is recommended to start pumping up the abdominal muscles by increasing the tone of the body and combating your layer of subcutaneous fat. Well, if you are still critically limited by time (there is only a month left before the notorious summer season), you will have to lose weight in parallel with strength training, which, of course, is much more difficult. Work here should be carried out in two directions: cardio training and diet.

Swimming, running, and cycling at least three times a week will help you quickly lose weight. The duration of each workout is no more than 30 minutes. Give yourself a rest, do not allow daily cardio training, especially with basic strength loads. Heavy compound exercises like deadlifts or standing presses can affect the abs.

With diet, too, everything is not so simple. It’s definitely not worth eating less. Consume 3 standard servings daily and use the right snacks. Include the “right” complex carbohydrates (whole grain bread, oatmeal, brown rice) in your diet and exclude the “wrong” ones (fast food, fatty foods, sweets). For snacks, you can use low-fat yogurts and rich nuts. Protein is known to take a long time to digest, which allows you to burn calories intensively in the process. You shouldn’t overeat before training either - take a break of at least an hour and a half.

The “cubes” themselves are formed by the rectus muscles. There are two of them in total, each of them is divided into 4 “cubes”, for a total of 8. Only the top 6 are truly square, the bottom 2 are more reminiscent of triangles. Well, now you know what to strive for.

Training program

So, let's look at a set of exercises. The standard recommended frequency is training 2-3 times a week. To achieve much faster results, you can increase to 3-4 per week, but no more. Try to start with those exercise options that are most simple and comfortable for you, gradually moving on to the most complex ones. Average lesson duration – 30-50 minutes, the minimum number of exercises is 3-4 in one workout.

1. Twisting. The most famous and popular exercise for working the abdominal muscles. For the most part, the upper abdominal muscles work. However, experienced athletes try to avoid dividing into the upper and more frequently trained lower abs, emphasizing that each exercise for this muscle group is complex.

Classic Crunch Reverse Crunch Dumbbell Crunch

2. Rasheavy press . Lie down, stretch out your arms and legs, inhale and tense your abdominal muscles. When performing the exercise, arch your back, pulling the back of your head towards your lower back. Hold 30 seconds Repeat by 3 approach, each 10-12 once. An excellent exercise to complete the training process.

3. Oblique Abdominal Stretch . Perform from a sitting position. Keep your right foot pressed to the floor, knee pressed to your chest. Place your bent left leg in front of your right and try to stretch your toe as far to the right as possible. Hold 30 3 approach, each 10-12 once.

4. Side plank . We bend the arm at an angle of 45 degrees at the elbow, the forearm and feet are pressed to the floor, the hips are raised. Fix your body in the indicated position for only 30 seconds Hold 30 seconds, change legs. Repeat by 3 approach, each 10-12 repetitions.

. Lie on your back, raise your hips as high as possible, fix in the indicated position on 30 seconds It is recommended to do 3 approach, each 8 repetitions.

6. Stretching Swimming .Stretch your arms and legs to the sides, while lying on your stomach. Raise your left leg and right arm up to the highest possible position, then replace the arms and legs with the opposite ones. If it is too heavy, you can replace it with simultaneous raising of all limbs above the floor, the center of gravity remains on the stomach and chest. It is recommended to do 3 approach, each 8 pulsating and 10 slow repetitions.

7. Abdominal vacuum . Stand on all fours, try to keep your back straight. Gradually draw in your stomach while exhaling slowly. When you exhale completely and your stomach is drawn in as much as possible, fix the position on 15 seconds The transverse abdominal muscles should work. It is recommended to do 3 approach, each 10-12 repetitions. Favorite exercise of Arnold Schwarzenegger.

Favorite exercise from childhood. Lie down with your hands behind your head. Legs should be at an angle 45 degrees, keep them as low as possible. Next, imitate riding a bicycle. The abdominal muscles should be worked. It is recommended to do this for as long as possible.

9. Press broach Lie on your stomach, stretch your legs and rest your elbows. Slowly raise your legs one at a time at the slowest pace possible, try to feel the load in your muscles. Repeat by 3 approaches, in each 10-15 repetitions.

10.Work of the lower press Sit on a chair, squeeze a stool of acceptable weight with your feet and lift it off the floor. Hold the stool 7-10 minutes. This is very difficult, but the result will please you. It is recommended to do this 2-3 times.

Remember that the “cubes” are demanding in terms of changes in the number of repetitions, breaks between sets and weights. Try to record the results of your achievements, keep a training log.

In addition, do not forget about safety - careless execution of exercises on the abdominal muscles often leads to back problems. Stop training if you notice any signs of pain. Try to complete your abdominal workout with back exercises.

Abdominal pumping using a horizontal bar

If you find time to get out of the house, a horizontal bar can be a great help in working on your abs. The grip should be of medium width, try to perform the exercises as smoothly as possible. It’s better to do less, but more technically.

Start with hanging straight leg raises to the bar; one of the most effective abdominal exercises in this case will work the “lower” abs. When you are exhausted, move on to raising your bent legs. Soon you will be able to perform this exercise in the classic version - your legs rise parallel to the ground, which, oddly enough, is much more difficult. The middle and lower part of the press should work. To make it more difficult, you can perform twists while lifting in different directions alternately, this will work the oblique abdominal muscles. Repeat by 3 approach, each 15 repetitions.

8 cubes

A beautiful body always fascinates, but you cannot chase this beauty forever. Remember that any body will be beautiful if everything in it is harmonious. You shouldn’t constantly strive for perfect abs, while missing out on opportunities to develop all the muscles in the complex. Well, in general, the main thing in pumping up the press is, of course, perseverance and focus on results. Don't forget that you can work on your abs by doing regular household chores, simply tensing and relaxing your stomach. Train hard and one day you'll look as good as any TV star.

Abdominal cubes are a “decoration” not only for men, but also for women. Therefore, every person wants to have beautiful abs. But how to achieve it? And how long does it take? In fact, it doesn’t take much time to pump up your abs, especially if the person is not overweight. This may take 1 or 2 months, depending on how the person studies. And now we’ll talk about how to pump up your abs a month before getting six-pack. But first, a few words should be said about nutrition, since it plays an important role in this seemingly difficult matter.

If you are interested in how to pump up six-pack abs in a month, then you should know how to eat in order to quickly get the desired result. In fact, every person has abs on their stomach, only for most they are hidden under a layer of fat, and therefore become invisible.

Therefore, if you want to have beautiful abs, you will need to carefully monitor your diet. Fat tissue should not be allowed to increase. And to do this, you will need to exclude high-calorie, fatty and fried foods from your diet.

And to accelerate the growth of muscle mass, you will need to consume a lot of proteins. They are found in dairy and fermented milk products, eggs, nuts, meat and fish. But in order for them to help build muscle tissue rather than fat, their choice must be approached correctly.

Fish and meat should contain a minimum of fat. They should be steamed or in the oven without adding oil; you can also boil them. Dairy and fermented milk products must have a low fat content (no more than 1.5%). But you can eat any nuts, most importantly, no more than 100 g per day, since they have a high calorie content.

Don't forget about carbohydrates. They give us energy. But you should also choose them correctly. To quickly pump up your abs and prevent an increase in body fat, you need to eat plant carbohydrates, which are found in fruits and various cereals. It is recommended to eat them after training, this will allow you to quickly restore strength.

And, of course, speaking about how to pump up your abs in 1 month, we should say about the need to adhere to the drinking regime. You need to drink at least 1.5 liters of water per day. It will help eliminate toxic substances and improve metabolism, which will speed up the process of reducing adipose tissue and improve the condition of the skin.

Exercises for the upper abdominal muscles

Don’t know how to pump up your abdominal muscles in a month? The following exercises, which are designed to strengthen the upper abdomen, will help you in this matter:

1. Twisting. A very effective exercise for the upper abdominal muscles. It's easy to do. You need to lie on a hard surface (for example, the floor), bend your knees and spread them slightly so that your feet are at shoulder level, but do not come off the floor. Hands should be clasped behind your head. Now you need to raise your head, shoulders and upper body, trying to reach your left elbow to your right knee, and then vice versa. Before each touch of the hand and knee, you must take the starting position. In total you need to do 15 repetitions.
2. Raising your legs. It is also necessary to take a horizontal position, only in this case the legs should be straight and the arms should be located along the body. You need to simultaneously lift your legs off the floor without bending them at the knees and creating an angle of 45 degrees. After which you should slowly return to the starting position and repeat the exercise another 10-15 times.
3. Raising legs and arms. This exercise is performed in the same way as the previous one, only in this case the arms are also involved. They need to be straightened and pulled towards the legs, slightly lifting the torso off the floor. You are also required to perform up to 15 repetitions.

How to quickly pump up your abs in a month? To achieve your goal, after performing the exercises described above, you should do the following (they are aimed at strengthening the lower abdomen):

1. To strengthen the lower abdomen and make it sculpted, you need to lie on your back, put your hands behind your head and grab with them some heavy object, for example, the legs of a chair. Next, you should raise your straight legs up, while simultaneously lifting your pelvis from the floor.
2. If you have a horizontal bar in your yard or house, it will also help you achieve your goal. To do this, perform the exercise described above, only now hanging on the horizontal bar. This will not only help strengthen your abdominal muscles, but also your chest and back muscles.
3. We have all been familiar with the exercise of cycling since childhood. It is great for pumping up your lower abdominal muscles. Perform it for 1 minute in 3-4 approaches.

There is another exercise that allows you to quickly pump up your abs. It simultaneously affects the upper and lower abdomen. It’s worth noting right away that it’s not easy to do. You need to lie on the floor, stretch your legs and bring them together, and place your arms along your body. Taking a deep breath, begin to raise your legs up, creating a 45-degree angle with them, stay at the maximum point for a few seconds, and then lower them without touching the floor.

Next, raise your legs again, but tilting them to the right side. Then lower them again without touching the floor, lift them up and tilt them to the left. The exercise is difficult, but very effective. If you don’t know how you can pump up your abs in a month, then you should try it. In total you need to do about 15 repetitions. But given the complexity, at first this exercise can be done at least 3-4 times, increasing this number by 1-2 times daily.

If you want to quickly pump up your abs, we recommend that you join a gym and work out with a trainer several times a week. He will be able to develop a special program for you that will help you become the owner of beautiful abs on your stomach in a short period of time.

Abdominal exercise video

A flat and beautiful stomach indicates a person’s health and good physical fitness. After all, this is one of the problem areas for most people, where fat deposits are most noticeable. You can pump up your abs by doing exercises at home or in the gym. Such training does not take much time and in most cases does not require equipment. But exercise alone will not be enough. In order for the relief to become noticeable, it is necessary to remove the fat layer behind which the treasured cubes are hidden.

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How to get perfect abs?

First, you should remember the formula for ideal abs - a low percentage of body fat and strong abdominal muscles. Without these components, it will not be possible to achieve the goal. Even if the muscles are well developed, they can be hidden under a layer of fat.

You can get rid of excess fat through diet and cardio training. The main thing is to create a calorie deficit. Without this, you won't be able to lose weight.

You can pump up your abs by doing special exercises. Moreover, men are much more likely to see cubes than women. This is due to the fact that guys have a slightly lower body fat percentage to begin with. Girls easily gain fat mass. In addition, women have fewer nerve endings in the lower abdomen due to the peculiarities of their physiological structure.

Teenagers need to exercise their abs carefully. Boys are recommended to engage in intensive training only after 13 years of age, and girls after 15. Until this time, active growth of the body and internal organs occurs.

The most effective exercises

You can pump up your abs in the gym or at home. For a good workout, a floor and a mat are enough.

Of course, it is unlikely that you will be able to see results in a week of classes. But after just 1 month of regular training, muscle strengthening will be noticeable. With a low percentage of fat, cubes will begin to appear. You can achieve lasting results in 2-3 months of doing abdominal exercises.



Vacuum

One of the most effective exercises for a flat stomach and waist reduction is a vacuum. It is perfect for girls who do not set a goal to pump up their abs to six-pack size. As a result of regular performance of this exercise, the internal abdominal muscles are strengthened, which practically do not work with standard crunches, leg lifts, etc.

Technique:

1. 1. Take a deep breath through your nose. Then sharply exhale all the air through your mouth and at the same time draw in your stomach as much as possible.
2. 2. You need to imagine that you need to stick it to the back wall of the spine.
3. 3. You need to stay in this position for 15–20 seconds. If there is not enough air, you can periodically take small breaths through your nose.
4. 4. After this, the stomach should be slowly and under control, maintaining tension for some more time.


If the deep muscles are weak, the stomach will hang even in thin girls. Thanks to the vacuum, you can make it flat and draw a light relief.

You should do the vacuum every day in 4-5 approaches. It must be performed on an empty stomach. Therefore, the best time is morning.



The best exercises on the bench for the press - how to quickly pump up the six-pack?

Crunches

You can work the superficial abdominal muscles (rectus and oblique) using crunches. This exercise is very easy to do at home. To do this, you only need a flat floor and a fitness mat, which can be replaced with a blanket.

Technique:

1. 1. Lie on your back and bend your knees. Cross your arms behind your head or on your chest.
2. 2. As you inhale, lift your upper back off the floor. The shoulder blades should remain on the floor. The movement should be carried out through the force of the press. You cannot pull your neck with your hands.
3. 3. At the top point, you should make a peak contraction, squeezing your abdominal muscles.
4. 4. Then return to the starting position.



The movement should be smooth. If you rise with a jerk, the load will be removed from the press.

You can relieve the load from your lower back during the exercise by doing crunches on a fitball. In this case, the body position is more physiological. In addition, the range of motion increases.




Most gyms have a special machine for crunches - a Roman chair. Its design includes an inclined bench and bolsters under which the legs are placed. The effectiveness of this embodiment is higher, but it is more difficult to follow the technique. The main point is that the back must be round so that the abdominal muscles do the work.




You can also do lateral twists, trying to reach your elbow with your knee while lying on your side. This option is aimed at developing the oblique abdominal muscles. But girls should not be overzealous with this exercise, as their growth leads to an expansion of the waist.




Raising legs from a lying position

Leg raises will help you engage the lower rectus abdominis muscle to a greater extent. In fact, the abs are not divided into upper and lower. There is only one rectus muscle, and it is continuous. But with the help of various exercises you can include one or another part of the work.

Leg raises can be done at home while lying on the floor.

Technique:

1. 1. Starting position - lie on your back, stretch your legs and arms along your body.
2. 2. While inhaling, raise your straight legs to an angle of 90 degrees. The lower back should be pressed tightly to the floor. The legs should be lifted solely by the force of the rectus abdominis muscle.
3. 3. You should fixate at the top and slowly lower your legs. It is advisable not to put them on the floor, but to immediately perform the next repetition.



You can increase the effectiveness of the exercise by stopping at the top point and starting to lift your pelvis with the force of the press. In this case, it is important to ensure that there is no discomfort in the lower back and cervical region.




If classes are held in the hall, it is more convenient to perform the exercise on a Roman chair. The lower back should also be lifted off the bench, lifting the pelvis.




Hanging Leg Raise

To raise your legs while hanging, you will need a horizontal bar or a special exercise machine that supports the elbows. This exercise, like the previous one, is aimed at detailed development of the lower part of the rectus abdominis muscle.

Technique:

1. 1. Go to the horizontal bar and hang on it, using an overhand grip.
2. 2. As you exhale, raise your straight legs up at least until they are parallel to the floor. Ideally, you need to reach the bar with your shins.
3. 3. To fully engage your abs, you should twist your pelvis, rounding your back.
4. 4. You need to lower your legs smoothly, without throwing them down.



The movement must be performed without jerking or swinging on the horizontal bar. Otherwise it will be carried out due to inertia.

Not everyone can do this exercise with straight legs. In this case, you can simplify the task and bend them at the knees. The execution technique will be similar.




Even a simplified version is usually difficult for beginners. Therefore, many gyms have installed special structures that allow you to do hanging leg raises with emphasis on your elbows.




Fold

You can quickly pump up your abs to a six-pack with the help of such an effective exercise as the fold. It is a simultaneous lifting of the arms and legs.

Technique:

1. 1. Lie on the floor. Stretch out your arms and legs.
2. 2. As you exhale, raise them, touching your shins with your palms.
3. 3. The back must be slightly rounded so that the abdominal muscles are involved in the work.
4. 4. Pausing at the top, slowly straighten up. Perform the specified number of times.



This exercise is quite difficult. To perform it correctly, you must be in good physical shape.

Training programs

You need to train your abs in the same way as other muscle groups, that is, 2-3 times a week. It makes no sense to exercise every day, since the abdominal muscles must have time to recover.

You can perform abdominal exercises after the main part of your workout (strength or cardio). At other times, you should train no earlier than 2-3 hours after eating.

Girls who would like to have a thin waist do not need to pump up their abs in a strength mode with a small number of repetitions and weights. If the abdominal muscles seriously increase in volume, the silhouette will lose its femininity.

Men who want to pump up their six-pack abs can use additional weight - pick up a barbell plate or put weights on their legs. This will significantly increase the effectiveness of the exercises performed and allow you to achieve your goal faster.

A universal abdominal training program might look like this.

This program is suitable even for beginners. You can practice it at home. Over time, it is worth moving on to a more complex training regimen.

By regularly exercising according to the chosen program, you can easily pump up your abs in 1 month. If you complement such activities with proper nutrition and cardio training, your stomach will become flat and sculpted.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...