How to build perfect abs in a month at home or in the gym

A beautiful abdominal contour is the cherished dream of most women and men, a sign of health and harmony. Thanks to a well-developed abs, the lumbar region is functional, but if it is weak, the back bothers you and a person is more likely to get injured. The abdominal muscles are used when moving and act as a corset for the internal organs.

If the muscles are not kept in good shape, an impressive belly grows. It is a mistake to think that only bodybuilders pump up their abs; you can get relief even at home if you switch to proper nutrition, systematically repeat exercises, and ensure a good night's rest.

Is it possible and how to pump up your abs in a month at home if you can’t purchase special exercise equipment? They approach the problem in a comprehensive manner.

Bodymaster.ru recommends Training Plans:

First, pay attention to your portion size. If you want to pump up your abs in a month, the amount of food at one time should fit in a small plate. Change your diet: instead of the usual three meals, eat 5-6 times a day. This will speed up your metabolism, which means the body will quickly cope with fat reserves.

Do you want a toned stomach? Limit the consumption of sausages, sausages, smoked meat and fish, and refined sugar, confectionery and flour products should be excluded from your diet forever. Forget fried foods and high fat foods.

However, under no circumstances should you give up healthy dietary fats. Even if you want to quickly get rid of extra pounds around the waist, include 1-2 tablespoons of vegetable oil, preferably olive, in your daily diet.

Give preference to natural products and be wary of so-called “light” products that are advertised. Most often, their low fat content is combined with a large amount of sugar.

Remember that not all dairy products are healthy. Most dairy desserts that are so attractive on supermarket shelves contain large amounts of sugar, flavor enhancers and other harmful ingredients. If you want something sweet, prepare healthy desserts yourself: add a little sugar and vanillin to the cottage cheese and cut fruits and nuts into the finished sweet mass.

In addition to a balanced diet and proper daily routine, effective sports supplements and amino acids will help you pump up your abs in a month.

Bodymaster.ru recommends Fitness Trainers:

Of course, abdominal strength exercises are great, however, they will only strengthen the abdominal muscles, but will not rid you of the layer of fat that hides them.

Only cardio training lasting 30-40 minutes 2-3 times a week will allow you to lose unnecessary pounds and bring you one step closer to ideal abs.

10 minutes for abs?

Many modern workout programs promise that you only need to spend 10 minutes doing your abs every day to see amazing results.

Let's think together: after a load, your muscles need time to recover so that the processes of supercompensation (growth of muscle tissue) begin. When will muscle fibers recover if you do abs every day, even for 10 minutes? That's right, they simply won't have time to recover, and this approach clearly won't lead you to progress.

Do no more than two strength training sessions per week, designed for the abdominal muscles, and devote an additional 2-3 days to cardio. To work your abdominal muscles in detail, perform exercises for the upper, lower, middle abs (rectus abdominis) and obliques. Typically, each exercise is performed in three sets of 8-12 times.

For a basic understanding of the approach and a boost of proper productive motivation, watch Yuri Spasokukotsky’s video about the successes of his students.

So, as you can see, 10 minutes to pump up beautiful abs is not enough. On average, your workout will take up to 25-30 minutes and up to 45 minutes, taking into account warm-up and muscle stretching after exercise, but it will take place much less frequently.

Features of the exercises

Even the most effective abdominal training scheme for men will be ineffective if the exercises are performed incorrectly. Therefore, it is worth studying some features and rules of working with the abdominal muscles:

Watch your breathing. The transverse abdominis muscle is responsible for deep inhalation, so you need to pay attention to your breathing technique. Inhale and exhale deeply, while tensing the diaphragm and abdominal wall. Effort is always made while exhaling, and relaxation is always done while inhaling.

As you perform the exercises, you should feel which muscles are working. The first training sessions are always not very conscious, and this is normal, since the muscles are still weak, and the bones of the skeleton and joints are largely responsible for movements. However, over time the muscles become stronger and you can feel them working. If you don't feel your muscles working, it means you're not trying too hard, or the load isn't selected correctly.

When performing abdominal exercises, you must give your best. When performing exercises, tense your body. The last sets are usually done at maximum effort, when you can barely do them.

In order for your workouts to be intense and effective enough, you must give your body energy. 1-1.5 hours before training you need to eat something energy-rich: nuts, banana. In half an hour or an hour you can drink green tea, which remarkably speeds up your metabolism. If you also want to lose weight, you can take medications containing el-carnitine. They also have a beneficial effect on metabolism, improve endurance and performance.

Basic program - Abs in a month

Triset 1 - upper press
Body lifts using the Yanda method

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

Torso flexion (hands to toes)

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

Press crunches from the lower block

• 1 set of 15 reps
• Body Part: Press Equipment: Block

Triset 2 - oblique muscles

Oblique crunches on an incline bench

• 1 set of 25 reps
• Body part: Press Equipment: Body weight

Body Twist - Russian Twist

• 1 set of 25 reps
• Body Part: Press Equipment: No

Side bends with dumbbells

• 1 set of 25 reps
• Body part: Press Equipment: Dumbbells

Triset 3 – lower press

Hanging Knee Raises

• 1 set of 15 reps
• Body Part: Press Equipment: No

Pull-ups with knees pressed

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

Incline leg raises

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

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The advantage of the program is that it can easily be adapted for training in the gym, at home or on the street. Let's look at the key elements and exercises of the program step by step. You can add the following to the proposed exercises in the program if desired.

Lower press

Reverse crunches are best for working out your lower abs. You can perform this exercise on the floor or on an ab bench. Lie on your back, raise your legs and bend your knees at a right angle. Tighten your working abdominal muscles, lift your buttocks as high as possible, with your shoulder blades pressed into the floor. Slowly lower your legs without touching the floor.

Reverse crunches (reverse crunches)

Since the muscles of the lower abs are quite weak, during the exercise, make sure that the load falls on this section. Other muscles should not be involved in the work. Pay special attention to the negative phase of the movement (downward movement): lower your legs in a slow, controlled movement, concentrating on working your lower abs. For example, in lifting legs on a horizontal bar or in a simulator.

Raising your legs in front of you

Upper press

For the upper abs, regular crunches in various complicated variations work great. Lie on the floor or on a machine bench with your legs at a 90-degree angle. Raise your body 15-20 cm from the floor, feel how your upper abs contract. Hold at the top for a few seconds and lower to the starting position.

Crunches with arms above head

Weighted crunches

To pump up your middle abs (rectus abdominis), in the crunch exercise, lift your body completely from the starting position and pull your head towards your knees. For weights, you can hold a plate behind your head. Another name for the full body sit-up is the Sip-Up, which can also be done in more advanced versions.

Lifting from a lying position (Sitap) with a disc

Lifting on an inclined bench (Sitap) with a load

Oblique muscles

To work the oblique abdominal muscles with a classic twist, touch diagonally. At the end of the positive phase of the movement, touch your right elbow to your left knee, and touch your left elbow to your right knee. Another name for the exercise is “Bicycle”, or double crunches.

Exercise "Bicycle"

Depending on your training, the following exercises for the lateral muscles, which also engage the core stabilizer muscles, are also suitable.

Russian crunches with weights

Exercise "mill" with a kettlebell

And one of the effective exercises at home is the “Folding Knife”.

Jackknife exercise while lying on your side

Complex exercises for all groups at home

Raising legs to arms from a lying position. Lie on your back, raise your arms up. As you exhale, bend at the waist while raising your arms and straight legs so that your knees and elbows meet. As you inhale, lower yourself to the starting position. For additional resistance, you can use a medicine ball.

Raising legs to arms from a lying position

Exercise "Frog". Lie on your back, straighten your legs. Bend your knees and place your outer thighs on the floor with your feet together. Cross your arms in front of you. As you exhale, twist your body ¼ of the way up. Inhale and come back.

Exercise "Frog"

Recommended materials on the topic of abdominal exercises:

• All popular abdominal exercises - a complete base of exercises for the abdominal muscles.
• Exercises with a fitball for the press - a set of exercises for pumping up with a ball.
• Abdominal exercises with dumbbells - even with a little weight you can pump up your muscles.
• Abdominal exercises with a kettlebell - a selection of interesting movements for those who have weights at home.
• Abdominal exercises with a barbell - for the lucky owners of a fitness membership.

How can a woman pump up her abs to six-pack abs at home?

There are certain recommendations on how to quickly develop a sculpted stomach and lose extra pounds.

Girls face problems when they start doing exercises, because achieving what they want is much more difficult than for men.

Everything is explained by the structure of the body, which accumulates fat in the lower abdomen to ensure protection of the genital area. Also, protein foods are digested more slowly and muscles begin to ache after the first workout.

The following recommendations will help women:

• You should learn to go to bed and get up at a certain time so that your body can rest during the night. You can't get up in the morning feeling exhausted, so as not to spend the whole day in an upset mood. During sleep, open the window for free air circulation;
• We do simple gymnastic exercises to warm up the muscles;
• We go for a morning jog for half an hour, and after returning we begin to do push-ups on a bench or floor.

Now it's time for a full workout:

• Twisting. We stand at any horizontal support so that it is on the right side. We lean on the support with our right hand, the left arm is moved to the left and bent at the elbow, the hand is placed on the shoulder. We exhale and try to draw in the stomach, press the left leg bent at the knee to it, try to reach the knee with the elbow. As we exhale we go back. Repeat on the other leg and arm/
• "Horse gait" We stand in a straight position, holding our waist with our hands. Exhale and lift your right leg as high as possible, keeping your stomach pulled in. We exhale and return to the original position. For the second leg we repeat the exercise. All actions performed are similar to walking, during which we raise our knees high /
• "Let". We take the position as in the first exercise. We exhale and take a wide step forward with our right foot, while imagining that we are stepping over a high fence. When performing the movement, the stomach is pulled in. We exhale slowly and return to the previous position. Do it on the second leg/
• "Furs." It is performed in a straight position, holding the belt with our hands, head raised, shoulders turned. As we exhale, we try to draw in the stomach so that it reaches the ribs. We fix the position for a few seconds. As we exhale, we try to stick out our stomach. All actions resemble the work of blacksmith bellows.

Between exercises, you can rest, drink water, and relax a little. When the muscles become stronger, they expand the basic complex and increase the number of repetitions.

Abs in a month for a girl

Triset 1 - upper press
Twisting on a fitball

• 1 set of 15 reps
• Body part: Press Equipment: Fitball

Crunches with legs raised

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

Weighted crunches

• 1 set of 15 reps
• Body part: Press Equipment: Dumbbells

Triset 2 - oblique muscles

Oblique crunches on an incline bench (sitap)

• 1 set of 20 reps
• Body part: Press Equipment: Body weight

Oblique (lateral) crunches on the floor

• 1 set of 20 reps
• Body Part: Press Equipment: No

Side bends with dumbbells

• 1 set of 20 reps
• Body part: Press Equipment: Dumbbells

Triset 3 – lower press

Raising bent legs in the simulator

• 1 set of 10 reps
• Body Part: Press Equipment: Other

Hanging leg raises

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

Incline leg raises

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

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We pump up the muscles of the upper abs at home

• Lie on the floor with your knees bent and hip-width apart. Your arms can be behind your head or crossed in front of you. Raise your shoulders and shoulder blades. No need to try and raise your lower back! It should not come off and be pressed tightly.
• Another complex for the upper abs is leg raises. Lying on the floor, straighten your legs. Lift them up until they reach a right angle with the floor. Lower it. To make it more difficult, you can raise your legs not perpendicular to the floor, but at 45° and hold them.

Conclusions and recommendations for leveling up in a month

If you really decide to pump up your abs in a month, strictly follow the chosen training program for your abdominal muscles and adhere to the principles of proper nutrition. Visualize the abs you want to achieve, lead an active lifestyle, praise yourself for your efforts, and then toned abs will become a reality in just a month.

Of course, we are talking about more time than 10 minutes per day, but you will get longer-term results!

Recommended materials on the topic of abdominal training:

• How to pump your abs correctly - basic aspects of training: Time, Frequency and Volume.
• How to quickly pump up sculpted abs - in-gym programs for all levels.
• The "Abs in 30 Days" app - how to make your workouts even more fun and interesting.
• Abs Workout app - workouts and exercises for the abs and waist are simple and clear.

Sports nutrition for quick results

Sports nutrition – L-carnitine, 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. Such drugs are completely safe, and their effectiveness has already been proven.

The following supplements are recommended for the male half.

Ab workout supplements for men

Syntrax | Nectar?

• Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
• Category: Whey Protein Isolate Category details

Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.

SciTec Nutrition | Hot Blood 3.0?

• The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
• Category: Pre-workout supplements

1 scoop per 250-300 ml of water and 30 minutes before training

Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.

FIT-Rx | Multi Man?

• Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
• Category: Vitamin-mineral complex More about the category

1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.

Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.

Geneticlab Nutrition | BCAA Pro?

• Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
• Category: BCAA More about the category

mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.

Optimum Nutrition | Daily Fit?

• Fat burner Daily Fit is a drug to speed up your metabolism.
• Category: Fat burners More about the category

Take 2 capsules 30-60 minutes before morning and afternoon meals

A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Fat burners to create perfect abs

Diet and training are key components of any fat burning program, as anyone who wants to quickly get perfect abs should know. If you have taken this matter seriously and want to burn absolutely all excess fat, then you need support in the form of special sports supplements - fat burners for weight loss and collagen.

These supplements are safe and contain ingredients that have undergone clinical trials.

The following supplements are recommended for women.

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.

Bent over arm extension

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.