How to quickly pump up six-pack abs at home for men and women

The stomach is perhaps the most problematic area for both men and women. At the same time, perfect abs still remain the cherished dream of both those who are just starting to engage in fitness and long-time sports fans.

One of the most common mistakes of those who pump up their abs is performing exercises only with a small amplitude. The thing is that the abs are part of the muscular complex that needs to be used in order to get the perfect stomach as a result. This discovery was made by the famous American fitness trainer Dan Ownes.

“MIR 24” offers a technique consisting of a set of exercises that, on the one hand, increase the load on the stomach, and on the other, burn more calories.

By the way, we hasten to note that with the help of strength exercises you can only create relief, however, to make it visible you must first lose fat, so strength exercises without cardio will not be effective.

The Owns program can be designed in different ways, we propose a set of five exercises, a total of three circles should be performed, with a break of 1-2 minutes between approaches.

Circular abdominal training (charging)

Circular - 3 rounds
of plank on straight arms

• 30 seconds
• Body Part: Press Equipment: No

Attention: you can change the position to an elbow stand at will.

Side plank

• 30 seconds on each side
• Body Part: Press Equipment: No

Pulling your legs to your chest on a fitball

• 10, 8, 6 reps
• Body part: Press Equipment: Fitball

Crunches with legs on a fitball

• 10, 8, 6 reps
• Body part: Press Equipment: Fitball

Butt lift

• 10, 8, 6 reps
• Body Part: Press Equipment: No

Raising legs to arms from a lying position

• 10, 8, 6 reps
• Body part: Press Equipment: Body weight

Pulling your legs to your chest on a horizontal bench

• 10, 8, 6 reps
• Body part: Press Equipment: Body weight

Alternating side crunches

• 10 per side
• Body Part: Press Equipment: No

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Elbow plank

• Lower yourself to the floor, resting on your forearms and knees.
• Straightening your legs and placing your body weight on your feet and elbows, get into a plank position.
• Tighten your stomach, keep your back straight and make sure that your pelvis does not rise up. Your body should form a single line.

Hold for 30 seconds.

Then rest for 30-60 seconds and proceed to the second round.

see also

4 exercises with heavy weights for home and gym: video from a fitness trainer

Bodymaster.ru recommends Training Plans:

In order for a girl to pump up her abs, she needs to do abdominal workouts 2-3 times a week for about 15 minutes while listening to her favorite music. Between main workouts you need to take a break of one full day for full muscle recovery.

Simplified version of the workout for beginners

For beginner girls just starting out in training, we offer the following simple complex in a circuit training format. It is necessary to do each exercise sequentially the specified number of times without rest between series (circles). Rest between circles - no more than 1 minute.

Proper nutrition

Having started intensive training for the abs, not everyone pays attention to nutrition. Many people, out of habit, start their day with coffee, often supplementing it with something sweet. Lunch is either moved to the evening, or reduced to the usual set of products.

Professional athletes know how to pump up their abs in a week. You need to not just go on a diet, but move on to proper – more rational, rich nutrition.

Nutrition rules during a tummy tuck:

• The daily diet should consist of one third of proteins, another third of vegetables, 10% of fats, and the rest of complex carbohydrates.
• Divide meals into 5-6 (of which 3 are main). Special recommendation for breakfast. It is the most important of all meals, providing energy for the first half of the day. It is worth giving preference to complex carbohydrates and proteins. It could be porridge, the next day - vegetables with an egg. Experts recommend starting the day with a glass of water to effectively and quickly launch all processes in the body after a night of relaxation.
• Do not forget about the correct drinking regime during the day - 300 ml of water per 1 kg of body weight.
• Replace “harmful” foods with healthy ones. For example, sweet baked goods - dried fruits and nuts; fried fatty meat, sausage - for boiled chicken, veal; sweet soda - for green tea or plain water.

Product Compatibility Chart

Practicing separate meals is very effective for weight loss

That is, do not consume proteins and carbohydrates in one meal (meat + porridge, meat + pasta, egg + bread, etc.). You need: meat + vegetables, pasta + vegetables, fish with vegetables. Avoid combining fats and sugar (the latter should be kept to minimal portions).

Circuit training for abs at home - basic

Circular - 2-4 circles
Reverse crunches (reverse crunches)

• 1 set of 10-15 reps
• Body part: Press Equipment: Body weight

Leg Raises from Classic Forearm Plank

• maximum number of repetitions with each leg
• Body Part: Press Equipment: No

Exercise "Bicycle"

• 0.5 - 1 minute 1 approach
• Body Part: Press Equipment: No

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From the second week you can try to switch to a more intensive program, also circular. On critical days, you should give up training completely.

Complicated version for those prepared

Our trainers, Irina Matsko and Evgeniy Avvakumov, have prepared a detailed workout for girls to do abdominal exercises at home. The only equipment you will need is a mat and a dumbbell. The intensity of the program varies depending on the number of courses. In the first week, do 2 circuits and then gradually increase the intensity by 1 circuit weekly.

Let's look at all the exercises in detail in the training plan.

Circuit training for abs at home - complicated

Circular - 2-4 circles
Torso twisting (hands to toes)

• 1 set of 10 reps
• Body part: Press Equipment: Body weight

Weighted crunches

• 1 set of 10 reps
• Body part: Press Equipment: Dumbbells

Double crunches

• 1 set of 10 reps
• Body Part: Press Equipment: No

Russian crunches with weights

• 1 set of 10 reps
• Body part: Press Equipment: Dumbbells

alternatively replace with the exercise “Weighted Lateral Crunches” from the video

Reverse crunches lying on the floor

• 1 set of 10 reps
• Body part: Press Equipment: Body weight

alternatively replace with the “Alternating Leg Raise” exercise from the video

Exercise "Scissors"

• 0.5 minute 1 set
• Body part: Press Equipment: Body weight

Classic forearm plank

• 1 minute 1 set
• Body Part: Press Equipment: No

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Add Cardio

Another reason why girls fail when trying to get a six-pack is because they don't burn enough fat that hides their abs. With the exception of those naturally blessed with a faster metabolism, most of us need to do effective cardio exercise to force the body to break down fat cells, releasing free fatty acids that can be used as fuel.

Exercise No. 2

Lying on your back, bend your right leg at the knee, place your left leg on it so that its shin is placed on the knee. Place your right hand behind your head and move your elbow to the side. The left hand is on the stomach at the waist.

Working with the right oblique abdominal muscles, we raise our right shoulder and bend towards our left knee. Then slowly return the shoulder back to its original position. When the shoulder blades touch the floor, we repeat everything from the very beginning.

After completing the required number of repetitions, change arms and legs. Now the left hand is under the right leg, the left hand is also behind the head, and the right hand is on the waist. We do the same number of repetitions, raising the other shoulder to the knee of the opposite leg.

Cardio training for weight loss based on heart rate

Use the Karvonen method to determine your optimal heart rate zones for a given workout.
Treadmill training

• 10 minutes of warm-up easy running in the lower threshold of the second zone
• Body part: Quadriceps Equipment: Exercise

5-8 laps

Treadmill workout

• 45-60 seconds of moderate at the upper limit of zone 2
• Body part: Quadriceps Equipment: Exercise

Walking on a treadmill

• 2 minutes easy on the lower threshold of the second zone
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• 20-30 minutes of walking at an average speed in the second zone
• Body part: Quadriceps Equipment: Exercise

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Abdominal training program at home with a horizontal bar

And for special owners of a horizontal bar at home or at a nearby sports ground, we recommend the following program in the summer. It will additionally help pump up the lower abs for girls. You need to do the following workouts:

Final plan for the week

So, your plan for the week will look like this:

Here is an approximate weekly schedule for free planning:

• Day 1 - includes working on the rectus abdominis muscles. Perform the movements slowly. This will help you activate more deep muscles.
• Day 2 - Focuses on working your side muscles by doing more reps and not using weights. If you complete all the approaches, your abs will be in a pleasant shock, and your waist will take on the ideal shape.
• Day 3 - represents the inclusion of light abdominal techniques in combination with other active exercises.

Each subsequent week involves an increase of 15 seconds in each static and static-dynamic exercise in the program.

Ready to get started? Time to show everyone your 6 pack!

Alternative training at home on a fitball

And finally, for the lucky owners of gymnastic balls, a fun fitball workout at home will come in handy. Turn on the video and repeat after our trainer. The training will be especially useful for girls and women; it will diversify their routine. Combine it with basic strength exercises.

Use this complex for days of reduced activity or weekends.

Is it possible to pump up abs in a week?

Unfortunately, this task is obviously impossible. However, what can we do in one week?

1. First, let's start training. The fact is that the press requires systematization, a clear schedule of food and your activities. It’s hard to get used to and it’s hard to understand how best to do everything, but if you don’t start, then nothing will ever change.
2. Secondly, if you are already involved in sports, have some kind of base and want results very quickly, then you can talk about carbohydrate fasting and forced training, but more on that later.

Actually, one week will be beneficial. For example, in a month you can really see a good result, but in 7 days you will feel much more confident and understand that this is achievable.

Exercises for training at home for girls

Feel free to replace uncomfortable exercises with alternative ones in our database of abdominal exercises.

We also present Exercise “Bicycle”, Crunches, and Climber Stretch (carefully watch the arch in the lower back) in the program “alternating active and warm-up exercises”.

We recommend using the proposed programs 2-3 times a week. If the program gets boring or has become too simple, just select several suitable exercises and perform 20-25 repetitions at a time each in a circle, taking minimal rest between the main approaches.

Also take care of proper nutrition, and then it will be easier for the abs to appear - along with the incentive that we will give you. Don't worry: if you're aiming for a chiseled, lean stomach, you don't have to work endlessly on your abs.

Sports supplements for the abs

L-carnitine and fat burners will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. For rapid progress in training, girls will also need protein isolate, collagen, amino acids, and vitamins. These drugs are completely safe, and their effectiveness has already been proven.