Since you have come to this page, then you have already asked yourself the question of how to pump up your abs to a six-pack and become the owner 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 main question in how much subcutaneous fat hides our abs.
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 effective exercise this 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% should be filled with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.
Here rough plan your nutrition:
| 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 oil |
| 12:00 | 200 -250 g vegetable salad, without dressing Multi-vitamin complex Fish oil |
| 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 oil |
| 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 starting position. Repeat the exercise, passing the ball from your hands to your feet and vice versa.
Starting position: lie on the floor, bend your knees and place them on the floor. The hands, at the same time, hold some kind of weight (pancake, barbell, disc, etc.) at chest level. Press your shoulder blades firmly to the floor. Raise your body so that your shoulder blade and lower back are off the floor. Pause at the extreme point for a second. Then, very slow motion 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, grab its edge with your hands to ensure stable position bodies. Tilt your body slightly back. Extend 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. Due to voltage abdominals, 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 the muscles are stretched to maximum side press. 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 in the lower back. Keep your abdominal muscles constantly tense. Moving your elbows, rotate the fitball first clockwise, then counterclockwise.
Every day there are advertisements on TV depicting slender women and muscular men with six-pack abs, each offering all sorts of means to improve their figure. Women demonstrate the means to become slim and sexy, and men to become huge and strong. But not every method of pumping up muscles is effective; in this article we will look at exercises for pumping up one of the most attractive parts of the body - the abs. If you are going to exercise at home, you need self-discipline, that is, you must know exactly on what days and for how long you will train your abdominal muscles. It is better to train your abs in the morning or afternoon, the frequency of training is 3 times a week. The training lasts one hour. You can’t train your abs more often; overtraining burns muscles, and your abs will not be clearly defined and sculpted.
Below we list the most effective exercises for abdominal muscles:
- Twisting
Starting position: lying on the floor, legs must be bent at the knees, hands behind the neck, and elbows spread to the sides. Smoothly lift your body towards your feet, and then slowly return to the starting position. You need to secure your lower back and keep it strictly on the floor, do the exercise slowly, you need to do 3 sets of 35-50 repetitions.
- Diagonal twist
Lie in the same way as in crunches, but you need to stretch a little differently. While twisting, touch your right knee with your left elbow, and your right elbow touch your left knee. This exercise develops the oblique abdominal muscles, do 25 crunches in three approaches.
- Reverse twist
Lie on your back and place your arms along your body. Tighten your lower back and slowly lift your legs up, and then slowly lower them. You should feel your lower abs; this exercise develops your lower abdomen. Do 10 repetitions in three sets, this is quite enough. 
- Double twist
The exercise is for the upper and lower abdomen at once; it is complex and therefore more difficult. Lying on the floor, bend your legs to form a 45-degree angle. Place your hands behind your head, and now the most difficult thing is to lift both your torso and legs at the same time, you must stretch your torso and legs towards the abs. Slowly return to the starting position, perform the exercise in three sets of 20 repetitions.
- Lying leg raise
Lying on your back, you need to raise your straight legs up. The arms lie along the body, the neck muscles are relaxed. You can do it in turns, lift your leg up so that you get a 90-degree angle, and then lift the other leg. Lift your leg up and hold for 10 seconds, slowly lower and lift your other leg. Do as many sets as you can.
- Abdominal vacuum
Exercise for transverse muscles abdomen, standing on all fours, keep your back perfectly straight. Exhale all the air from your lungs and draw in your stomach, breathe slowly through your nose and draw in your stomach even more intensely. And then pull your stomach in as much as possible and stay in this position for about 15 seconds, do several approaches. Over time, you can stand in this position longer and increase the number of approaches.
- Bike
Lying on your back, place your hands behind your head. You need to bend your knees at an angle of 45 degrees, and then pretend that you are riding a bicycle. Try to keep your legs as low as possible to the floor and make movements, this will help you work your abdominal muscles more strongly. 
- Book
Lying on your back, extend your arms behind your head. Raise your torso and legs at the same time to touch your knees with your forehead. And then return back to the starting position, but remember that your legs should be straight and together. This exercise is complex, it trains both the lower and upper abdominals at once, over time you can do more approaches and develop the abs even more intensely. At first, do 3 sets of 10 repetitions, over time try to do more repetitions, the number of approaches does not need to be increased.
But what to do if you have already done all the exercises, but your abs still haven’t pumped up? In such a case you can use additional load in the form of dumbbells, hold them behind your head or hold a disc from a barbell on your chest. This way you will increase the load and definitely achieve results.
It is worth remembering that the abs develop gradually. If you stop working out, you won't be able to tone your abdominal muscles. The abs recover very quickly, so you need to train them more often than larger ones. muscle groups. Train your lower abdomen separately; it responds very weakly to load, unlike the upper abs, which is developed in many athletes.
Never do abs on a full stomach; if you eat a heavy meal and intensively train your abs, you will experience belching and abdominal discomfort, even nausea. It is advisable to train your abs an hour or an hour and a half after eating, this way you will get rid of stomach discomfort. Don’t forget to eat protein foods to strengthen your abs, for example, cottage cheese, meat, eggs, and so on. 
Pump up your abs in two weeks
Anyone can pump up their abs if they have enough time and motivation. It is also very important to choose truly effective exercises that will be comfortable for you and will give results with a 100% guarantee. First of all you need to do basic exercises which provide maximum load.
- You should pump your abs at least five times a week if you want to achieve results in a short time. The number of exercises and approaches should increase over time.
- Spread your legs a little and relax your body, and then tighten your abs. Then relax again and repeat the exercise; you can do it either at work or in transport.
- Place your hand on the wall and lift your other hand up the wall. Right leg move it to the side, and then bend back as hard as you can. Do the exercise several times and then remove it left leg and do for another part of the abdomen. The exercise develops the oblique abdominal muscles.
- Lie on your back and put your hands behind your head, your legs should be bent at the knees. Raise your torso slightly and intensively lift your body towards your legs while exhaling, return to the starting position while inhaling. You need to do the exercises in 3 sets of 10 repetitions.
- Lie on your back and slightly raise your body, exhale and bend towards your knees. Your knees need to be bent and slightly raised, reach towards your knees and return your torso back. Your knees should be higher than the floor; do not lower them all the way to the floor.
- Lying on your stomach, stretch your legs and rest on your elbows. Lift each leg in turn at a slow pace to feel the tension in your abdominal muscles. Do 3 sets of 10-15 repetitions, no more.
- Lie on your stomach and extend your arms forward. Slowly raise your body, arms and legs; as soon as you feel tension in your abs, lower yourself. Do the exercise in 3 sets of 10 repetitions.
- Sitting on a chair, squeeze the stool with your feet and slowly lift it so that it stands opposite you. The exercise is difficult, you need to hold the stool for 7 to 10 minutes, but the abdominal muscles will be very tense. Repeat the exercise two to three times.
To achieve quick results, you need to train your abs regularly, but if you are confused home workout, you can speed up the training process. Contact the fitness center and consult with an instructor, he will show you how to do the exercises and select individual program training. If you are too lazy to go to an instructor, download videos on the Internet and practice them, so you will better understand the technique of performing the exercises. 
Not only guys dream of six-pack abs, but girls too. Not only the training program is important here, but also proper nutrition with a small amount of fats and simple carbohydrates. Now we will provide you with a system of exercises that are guaranteed to give positive results. But remember that stability is important, you must train constantly and not give up. All exercises are aimed at girls; their abs are more fragile than men's. Muscles still respond well to training, the main thing is to increase the load over time and not give up training. You need to exercise no more than 3 times a week, training duration is 30-50 minutes, each exercise requires 3 sets of 10-15 repetitions.
How a girl can pump up her abs – exercises:
- Exercise on top part press - crunches
Lying on your back, bend your legs and spread them approximately shoulder-width apart, pull your stomach in and place your feet on the floor. Place your hands behind your head and press your lower back to the floor to avoid injuries and sprains. Pull your torso towards your knees and return it back, you need to do the movement slowly to feel the load on the upper abdomen. Under no circumstances lift your feet off the floor, keep your lower back on the floor, otherwise the load will be dispersed throughout all the muscles of your body. Breathing should be smooth and calm. 
- Exercises for obliques and internal muscles belly - bicycle
Lying on your back, lift your legs up, bend them at the knees and keep them parallel. Place your hands behind your head and interlock your fingers, then tighten your abs and straighten one of your legs at an angle of about 45 degrees to the floor. During this movement, you should reach towards your left knee with your whole body - shoulder blades, neck, head and right shoulder. Return to the starting position, and then do the same with the other leg. Repeat the exercise several times.
- Exercise for the lower abs - lying leg raises
Lying on the floor, straighten your arms along your torso, and then lift your legs up at an angle of 90 degrees. Your legs should be straight, but if you feel so uncomfortable, bend them slightly at the knees and move slowly. You need to do 3 sets of 10-15 repetitions.
- Exercise for the rectus and oblique abdominal muscles - lying knee raises
Lying on your back, bring your legs together, bend your knees and lift them towards your chest. Place your hands behind your head, and then straighten your legs and release them towards the floor, while your abs will be intensely tense. Exhale and pull your knees back towards your chest.
- Exercise for the oblique abdominal muscles - oblique crunches
Lying on your left side, straighten your left hand in front of you, and then place it on the floor, palm down. Left hand- your support. Remove right hand behind your head, and bring your legs together and pull forward. Next, you should bend your left leg at the knee and keep your right leg straight. You need to keep your knees and hips together, but now raise your right shoulder along with your head and hold in this position, and then smoothly return to the starting position of the body. Do not lift your left shoulder off the floor, otherwise the load will transfer to other muscles. Do a few exercises, and then change hands and take support with your right hand. 
A very common mistake people make is when they blindly start training their abs with heavy exercises. It is impossible to train your abs if you have fat layer, and most people have it. So if you want defined abs, lose fat and adjust your diet.
First you need to get rid of fat, start swimming or running. Change your diet, add more complex carbohydrates and proteins, get rid of simple carbohydrates and saturated fats. Only then can you start training your abs and achieve wonderful results. 
The horizontal bar is a universal tool for training the abs; of course, you won’t be able to train huge biceps, but it will give the muscles shape and make them resilient and strong. First, warm up, sway from side to side and stretch your lower back, but without fanaticism. The first exercise is hanging leg raises, but not in the classic version. You should pull your legs towards the bar and keep them straight, in which case the load will fall on the lower abs. Next, immediately do the second exercise - hanging knee raises. Raise your knees as hard as you can, as high as possible, to tighten your lower abdomen. Slowly lower them down; you will feel a burning sensation in your abdominal area. An even more serious exercise is the classic hanging leg raise. Raise your legs until they are parallel to the floor, and then slowly lower them. The grip width should be medium, and the movement of the legs should be smooth, so that not the hips, but the abs are trained. The exercise develops the central and lower part of the abs; if you bend to the side, you will also train the oblique muscles of the abs. Perform 3-4 sets of 15-20 repetitions, if you find it difficult, you can do 8-12 repetitions at first. Accordingly, you can lean to the left to develop the right oblique muscle, and to the right to develop the left oblique muscle.
Modern society dictates its own rules and imposes its own stereotypes. Some of them are absurdly funny, some are quite adequate and deserve respect. For example, the cult of the body has appeared quite a long time ago. And it’s really great to have a slim, fit figure!
People spend tens of thousands on personal trainers, fitness clubs, special simulators, so that at least a drop of perfection. However, if they had all read this article a little earlier, the gyms would probably go out of business. Practical advice Read below on how to acquire six-pack abs at home.
First of all, you need to realize that the cubes will not be visible under the fat. So before starting training it is highly recommended to reset extra pounds. It is not as difficult as it seems, but it is also not as simple as the majority of the population, especially part of it, would like. You need to put your metabolism in order, that is: greens, vegetables, fruits... Well, you know.
Besides, water is yours best friend, and don’t forget about it! Minimum two liters of fluid per day, three to four during training. Before eating - a glass of plain water: you will want to eat much less. And, of course, it’s worth normalizing your . Almost half of the success depends on it.
So, after a certain period of time, the body is more or less in order. You can start training your abs.
Tip 1: do not overdo it in the first days, otherwise the next few days will be very painful to breathe, and in general to live.
Start the lesson with a short warm-up: the muscles need to be properly warmed up. This can be regular exercise: bending left and right, jumping in place, basic aerobics. Ten minutes is enough. Next, take a lying position, hands behind your head, legs pressed firmly to the floor. It is best to hook your toes on the bottom of a sofa or chair. The lower back is also pressed and does not come off the floor during the exercise. Important: do not clasp your hands behind the back of your head, otherwise it will not be your abs that will sway, but your neck!
Raise your body so that you feel tension in your upper abdomen. Only your shoulder blades and head should come off the floor. It is enough to raise your torso 20-30 centimeters. The exercise is repeated vigorously. Do 3 sets of 10 reps, then add five reps every day.
The lower abs are the most difficult to pump up, especially for girls. Starting position - lying down, legs bent at the knees, feet crossed, lower back pressed to the floor. Slowly raise your legs in a crossed position to an angle of 90 degrees, then lower them just as slowly. Repeat 10 times and immediately, without rest, perform the next exercise. It differs from the previous one in that the legs are straight, and you need to raise them by 20-30 centimeters. Slowly. Without lifting your lower back from the floor. 15 times. For two weeks, these exercises should take you from two and a half to three minutes.
Finally, the obliques. To make them prominent, from a lying position you need to vigorously bend your body so that the elbow of your hand touches the knee of the opposite leg (left elbow, right leg, and vice versa). When performing this task, you need to lift your shoulder blade off the floor and bend your leg no more than 90 degrees - this is how the body performs a kind of “twist,” which leads to achieving the desired effect. Perform 3 sets of 15 reps on each side, gradually increasing the number of lifts by five per day.
Thus, by spending a little less than an hour a day on yourself, you will see results within a week. Let us repeat: do not overdo it in the first two days, otherwise continuing to perform the complex will be quite problematic. These simple tips and exercises will help your body get closer to ideal, and you will become healthier and more confident!
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Many people dream of a beautiful, pumped-up body, but not everyone can afford to go to the gym. Perhaps the most important component beautiful figure is elastic toned stomach, both in men and women. In fact, if you work hard, anyone can pump up their abs in 2 weeks at home. Many people have probably already tried to exercise at home, but did not get any positive results, and this is not surprising, since solving the problem of a saggy (slightly protruding, folded, etc.) belly requires integrated approach.
It is impossible to unequivocally answer the question of how to do it in 2 weeks at home and what exercises are required for this. Firstly, each person has individual physiological characteristics. For someone to lose a couple extra pounds, it is enough to exercise three times a week sports simulators, and for some, multi-day diets do not help. Secondly, everything depends on the so-called starting point. If you have an almost flat stomach and would like to bring it to complete perfection, then two weeks of regular training will be enough. If, with a height of 170 cm, your weight reaches 80 kilograms, you will have to work hard. Many gym instructors are quite skeptical about the question of how to pump up abs in 2 weeks, but there are still a few simple rules that will help you get closer to the body of your dreams in a relatively short time. short time:
1. Watch your diet. Good physical shape depends primarily on proper nutrition. Main enemies flat stomach- everything floury, sweet, fatty. Perhaps you should take note of the advice of nutritionists: if you want to be in good health physical fitness, do not starve, eat several times a day, but in small portions. The daily diet should contain as many fresh vegetables and low-fat dairy products as possible. It is not recommended to engage in physical activity immediately after eating. The most best time for abdominal pumping exercises - morning. When you wake up, you can drink water, but under no circumstances have breakfast before class. This may seem quite difficult to some, but the result will not be long in coming.
2. The workout should begin with a warm-up. Everyone remembers this rule from school. Warm-up is necessary in order to prepare the muscles and joints of the body for further physical activity. In addition, the complex simple exercises(tilts to the left and right side, rotational movements of the arms, stretching) help prevent sprains. Warm-up should generally take no more than 10 minutes.
3. Since you can pump up your abs in 2 weeks only by training hard, first of all you need to know what kind of exercises are required. For training upper press availability sports equipment and any additional shells are optional. The exercise technique for the upper abs is as follows: you should lie on your back on a flat, level surface, with your hands behind your head and your knees bent. Next, you need to lift your upper body, trying to reach your knees with your elbows. The amount of exercise depends on individual physical capabilities. In any case, they must be done to failure.
In a short time, special ones will also help, which consist mainly of raising the legs. One of the most effective ways to pump up your abdominal muscles is a technique called “bicycle.” To perform it, you need to lie on your back, put your hands behind your head, bend your knees and perform rotational movements with them. Imagine yourself spinning bicycle pedals.
The following exercise has a similar effect on the abdominal muscles: lie on your back with your arms outstretched to the sides. Then we try to pull the legs bent at the knees as close as possible to the chest. In this case, you should try to work with the abdominal muscles, and not the leg muscles. If you do the exercise correctly, you will feel your abdominal muscles being worked.
If you don’t know how to pump up your abs in 2 weeks on your own or have already tried to do this but did not achieve the desired result, you should sign up for your nearest gym. At home, you are limited in training due to the lack of basic exercise equipment - indispensable assistants in the struggle for beautiful toned body. In addition, each instructor will tell you better than any online resource how to pump up your body in 2 weeks and get yourself into shape. good shape. It is important to remember that nothing comes easy. Constant work on yourself is an undoubted guarantee of beauty. slim body and excellent health.
Regular surveys conducted by fitness publications, year after year, confirm one curious fact - both men and girls consider abs to be the sexiest abs. Of course, hardly anyone will be indifferent to firm female buttocks or broad male shoulders, but the top lines of all ratings are stubbornly occupied by a toned, sculpted belly.
Very few people can boast of having six packs. As a rule, these are either athletes in the period of preparation for competitions after "" or people involved in sports and on a constant protein diet. Is there a secret to how to quickly pump up your six-pack abs? At home, it will be quite easy for a man or woman to cope with this task, since no equipment is needed.
Press structure
First of all, a few words about anatomy. Every person has abdominal muscles, but how developed they are is another question. The abs consists of four pairs of muscles - extrinsic muscle, internal, straight and transverse. Since muscle fibers are located in different directions, the abdominal muscles can withstand enormous loads. They are the ones who are annoying abdominal wall, participate in flexion of the spine, tilt chest, participate in breathing. If these muscles are poorly developed, then there is a high risk of prolapse internal organs, constant constipation, the appearance of hernias, difficult childbirth.
While playing sports and following a diet, many people wonder why for some people it is possible to “draw” the relief quite quickly and maintaining it is not difficult, while for others this process is long, labor-intensive and sometimes unattainable? The secret lies only in the presence of subcutaneous fat. The more of it there is on the stomach, the more difficult it will be to “reveal” the cubes.
The second point is that it is easier for men to pump up sexy six-pack abs, since genetically they generally have less fat in this part of the body than girls. How to remove belly fat? Follow a special diet with low carbohydrate intake.
If you want a sculpted belly, then it’s not enough to get it in shape - you need to constantly monitor your diet and deny yourself “joys” like sweets or starchy foods.
Let's talk about the second one important point, which is worth remembering for those who set out to pump up their abs to six-pack abs at home. For men and girls, abdominal exercises alone are not enough. It is necessary to exercise regularly and also do three to four cardio workouts per week. evening time and don't eat afterwards.
Cardio is a great helper in burning fat, and this is exactly what is required for a beautiful, sculpted belly. Talking about aerobic training, this doesn’t just mean running. You can ride a bike, swim or even walk briskly within an hour.
Abdominal six pack exercises
Let's move on directly to the exercises themselves, which will help make the stomach flat and sculpted quickly at home for both men and girls. It would not be amiss to mention. We are not talking about several days, even if you combine exercise with a low-carb diet. “Cubes” will appear on your stomach in a month, but to consolidate the result, it is better to continue exercising in a less intense way. Also, do not forget about regular cardio exercise and proper nutrition.
For lower cubes press
Starting position - lie on the floor, legs together, palms resting on the floor. Lift your feet off the ground and, without bending your knees, raise them to an angle of 60 degrees. Hold for a couple of seconds and lower down. Perform at least 20 times in three approaches.
For upper abs
Twisting is considered one of the simplest exercises and at the same time effective. They can be performed on a bench, on a fitball and, of course, on the floor. You need to lie on the floor, bend your knees, press your feet to the ground, and cross your palms at the back of your head. Raise your torso toward your knees, lifting your shoulder blades while keeping your lower back on the floor. The point of this exercise is not only in correct execution, but also in repeated repetition. So, the minimum number of repetitions is 50 times.
For oblique abdominal muscles
The same exercise is performed - “twisting”, but when performing it, touch your left elbow to your right knee and vice versa. The minimum number of repetitions is 50 times.
For all abdominal muscles
- Squats
This may seem strange to you, but regular squats create a load on 80% of the muscles of the whole body. Not only your legs and buttocks work, but all your abdominal muscles are tensed. Squat deeply with your feet shoulder-width apart. When squats, the knee should form an angle of 45 degrees when bent, and should not extend beyond the line of the toes, and the back should be straight. Keep your arms folded in front of you or place your palms at the back of your head. - Plank
This universal exercise to keep the whole body in good shape, but when performing it, the abdominal muscles are most used. Take the starting position, as in a push-up - your toes rest on the floor, your feet are brought together, your arms are bent at the elbows, your buttocks are tense. During the exercise, do not bend or raise your lower back - keep it tense. Hold the plank for at least 30 seconds.
