How to pump up your abs at home: super-effective exercises for men and women

A series of videos describing ways to pump up your abs in 8 minutes a day. Men and women who don’t have extra time will be able to pump up six-pack abs in just 8 minutes a day thanks to the video of ABS training with translation into Russian. Please note that it is better to download the videos to make the classes more effective.

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The classic ABS super press training program is a video from American trainers with translation into Russian. A handsome athlete pumps up his abdominal muscles in 8 minutes with you. Watch what a professional does, copy the movements, keep the same pace as the coach, follow the recommendations. Follow the technique to make the program truly effective.

Set a timer so it beeps every 45 seconds. As soon as you hear the signal, move on to the next task. When performing at home, it is better to download a video with a translation into Russian and practice while watching a computer trainer who demonstrates the correct execution.

The ABS complex is an excellent sports training simulator suitable for men and women.

• The first task is to lie on your back, hands behind your head, raise and lower your body, keep your feet on the ground. We raise the body low, the lower back does not come off the floor.
• Place your left hand on your stomach, your right hand behind your head, trying to touch your right elbow to the opposite knee. Bend and straighten your leg without touching the ground, try to lift yourself off the floor more.
• We perform the same exercise, but in a mirror image, touching the opposite knee with the left elbow. Leaning on your lower back, try to raise your shoulder blades as high as possible.
• Raise your legs, the angle at the knee joint is 90°, keep your hips not perpendicular, but slightly closer to you. The goal is to lift your body and touch your ankles with your hands, keeping your legs straight.
• Cross your shins, arms pressed to your body, pull your knees to your chest, do not lift your sacrum off the floor.
• Place your legs on your left side, your right hand behind your head, pull the right side of your torso towards your knees, the shoulder of your left hand should remain on the ground.
• Turn over and repeat the task for the left side of the body.
• Lie flat on the floor, raise your legs, bend your knees, spread your knees to the sides. Clasp your hands, raising and lowering your body, and move your clasped hands between your thighs. Keep your lower back on the floor.
• The starting position is as in the fifth exercise, now we jerk our legs and raise our pelvis above the floor.
• Combine exercises 2 and 3, but now we pull our elbows to the opposite knees one by one, with our feet resting on the floor for convenience.
• Place your bent legs on the floor, press your fingers into your stomach, but keep your hands at a distance from your abs. Raise and lower your body, control the tension of your abs with your fingers, keep your lower back on the ground.

We remind you that you can create perfect abs in 8 minutes a day by following the ABS training technique; carefully watch the computer athlete in the video. Rest half a minute between sets.

• 1 First difficulty level
• 2 Second difficulty level
• 3 Third difficulty level

But first, let’s figure out where the myths are and where the truth about the ideal press is:

• Myth 1. Abdominal workouts will help you lose fat around your waist. Alas. You can’t lose fat from a certain area with training alone; you’ll have to approach the issue comprehensively.
• Myth 2. Ideal abs require a lot of lifting of the body from a lying position. In fact, it is quite simple to choose a set of exercises that makes the last repetitions more difficult. Then the repetition of the exercise will fade into the background.
• Myth 3. To get perfect abs, you need daily workouts. Not at all necessary. 3-4 workouts per week are enough.
• Myth 4. Abs training is enough to get perfect abs. If there is no fat layer at the waist, then absolutely. But if there is one, abdominal exercises alone are not enough, an integrated approach is needed. It is impossible to get perfect abs if you are overweight. First we lose the extra cm, then we create a beautiful belly contour.
• Myth 5. Abdominal training is a safe activity. Alas. Contrary to myths, it is not only barbells and deadlifts that can become hazardous to health. Exercises that are dangerous to health also include stress on the press, such as the seated barbell press, as well as sit-ups on an inclined (seemingly safe!) bench (they are dangerous due to the appearance of intervertebral hernias); “jackknife” exercise (dangerous by overworking the spinal ligaments); lifting straight legs while the body is motionless on the bench (dangerous with spinal injuries and hernias).
• Myth 6. Fitness stars (and other sports stars) achieve thin waists and abdominal definition through rigorous training. Alas! All of them, almost without exception, use “magic remedies” in the form of fat burners and other drugs. But do you need body contouring at this price?
• Myth 7. You need to pump up both the lower and upper abs. And again deception. Abs have no top or bottom! The abs (note: rectus abdominis muscle) are a single whole. And cubes are provided by increasing tendons, which turn ordinary boring muscles into beautiful cubes.
• Myth 8. Ideal abs require a large program of a wide range of exercises. Past again! Forming cubes requires only a minimum of exercises, in which the quality of their execution is important, and not the width of the range of lifts, twists, etc. The main thing is dedication, even if there are only one or two exercises.
• Myth 9. An advertised ab belt helps you lose weight on the couch and get a six-pack without looking up from the TV and chips. Alas and ah! Don't believe a fairy tale that millions of dollars have been invested in promoting. The belt DOES NOT WORK! Of course, there is a basis for this idea - the principle of EMS really exists, but electrical stimulation has nothing to do with the growth of muscle mass.
• Myth 10. While you work on your abs, your waist will shrink. Girls, be careful! You can even increase your waist with daily exercise on your abs! To prevent this from happening, training should be carried out without weights - only with your own weight! So put the dumbbells to the side and form cubes with your hands free.
• Myth 11. Women's and men's abdominal workouts are different. Past again! The only difference is that the girl does not need weights. And in the dispute “who can pump up the abs faster with the same exercises,” both a man and a woman will achieve the desired result at the same time.
• Myth 12. The load on the abs is at the very beginning of training. And then we were deceived! We pump the abs at the end of the workout so as not to lose the effectiveness of the workout as a whole by overstraining the large nerve nodes in the middle of the body.

Physiological structure and characteristics of the abdominal muscles?

Abdominal reconstruction involves the combined use of a properly formulated training system and diet. Often people forget about the importance of the second factor, because it is much easier to do a few sets in the gym or at home in the hope of seeing a six-pack on the stomach, than to follow a low-calorie diet for a long period.

Let's start with the rectus abdominis muscle, which is the most important muscle for most people; it is the one you see in glossy magazines among professional bodybuilders and fashion models. Additionally, the abs are surrounded by the external oblique and internal oblique abdominal muscles. The first ones are visible in people who have excellent dryness; the external obliques start from the armpits and end in the lower abdomen. Visually, they are visible and look like scratches left by a predatory animal.

Internal oblique muscles - there is no need to look at them, because they are located under the external obliques and even if you have a body fat percentage of less than 5%, you will not be able to see them. You can simply note that the internal oblique muscles are located at an angle of 90 degrees relative to the external obliques, and are the antagonists of these muscles.

Based on the aesthetics of the body, the rectus muscle and external obliques are of greatest importance to us, because these are the muscles that are visible when there is a minimum amount of fat in the human body.

Therefore, in addition to exercises, we also take into account the main rules for creating abs:

1. Regularity of classes. In 8 minutes a day you can really achieve abs, but only if you follow all the rules and with a training regimen - 2 times a day. It is ideal if the abdominal workout comes after a regular workout.
2. An hour before training and an hour after - do not eat.
3. We pump up the press ONLY after we have lost fat at the waist. Otherwise, you simply won’t see your gorgeous abs under the fat.
4. We eat right. That is, 5-6 times a day, a portion - “from the palm of your hand” (from your own!), in the morning - the most plentiful food, in the evening - the lightest.
5. We drink a lot - about 2 liters of water per day.
6. We eat healthy foods : olive oil, lean meat, nuts, dairy products, oatmeal and whole grain bread, fish and vegetables, cinnamon (reduces hunger), mustard with red pepper and ginger (speed up metabolism). We boil the food, steam it or eat it raw (if possible).
7. Don't pump up your abs during your period.
8. We monitor sleep and rest patterns.
9. Don't forget about cardio training , which helps eliminate waist fat.

Tips for approaching training

In order to pump up your abs in 8 minutes, you need to find the right approach to completing the training program, taking into account the following recommendations:

• to pump up your stomach well, first do 20-30 minutes of cardio exercise (biking or running);
• during the first lesson, try to work correctly;
• control your breathing: exhale when tense, inhale when relaxing.

In addition, in order to pump up the desired abs, you need to really want it and constantly motivate yourself.

So, remember - and let's get started!

• Raising legs while hanging (approx. - without support in the lower back). Don’t avoid this exercise – it’s on the list of the most effective! We hang on the horizontal bar or fasten ourselves in the elbow straps, then bring our legs together and move them back a little. Now inhale and raise your legs to an angle of 90 degrees. We freeze as much as we can, tense our abdominal muscles and now slowly lower our legs. Don't rock your body! Repetitions: 2-3 sets of 10 times.
• Twisting on a fitball. Almost the same as getting up from a lying position, only without harm to the spine. We lie down on the fitball with our backs (with our whole body), clasp our hands on the back of our heads, firmly rest our feet on the floor, and now inhale and slowly curl up the body with a deflection of the back. We linger for a couple of seconds at the end point, straining the abs, and now return to the starting position. Repetitions: 2-3 sets of 10-12 times.
• Plank. Burn fat and pump up muscles! We take a lying position, rest our toes and palms on the floor, stretch our body like a string and, holding our breath, hold in this position for maximum time. Ideally – 30-60 seconds three times a day.
• Vacuum. One of the most effective exercises for the abs, which also allows you to lose fat (one of Iron Arnie’s favorite exercises) – internal and external! So, put your hands behind your head, and pull in your stomach so much that it “sticks to the spine.” Now we “fix” this state and hold on as long as we can. Plus, exercise is the most effective of all possible, and you can do it while lying in bed, while washing dishes, in the shower, on the bus, etc. Repetitions: 3-4 times – as much as you can.
• And - the last exercise. We lie on our backs, bend our knees, put our hands behind our heads, and lock them into a lock at the back of our heads. Now we reach with our left elbow to the right knee, then to the starting position and immediately with our right elbow to the left knee. Repetitions: 2-3 sets of 20-30 times.

Review of abdominal exercises in 8 minutes

Standard crunches

To do this exercise, take the starting position, lying on your back, and place your palms behind the back of your head. Next, you need to raise and then lower your body, exhaling as you rise, and, on the contrary, inhaling when descending. But the lift must be done in such a way that the body does not completely move away from the ground. At the same time, the legs are bent at the knees and feet are placed on the floor. If desired, you can fix them by sliding them, for example, under the edge of a chair. All the different exercises that are part of the 8-minute abs series are done for 45 seconds.

Press in 8 minutes level 1:

Video

Press in 8 minutes level 2:

Video

Side twists

Take your initial position on the ground, then try to reach the opposite knee with your right elbow, while your palms clasp the back of your head. The legs bend and straighten, but they cannot touch the ground. Only a correctly performed exercise can provide your abs with the necessary load and make them take a beautiful shape. The second hand is on your stomach at this time, so you can feel the tension in your abs. Make the amplitude of the exercise as long as possible.

Elbow to right knee

Next, we do everything the same as described above, with the only difference being that the left hand now moves to the opposite knee. Raise and return the body to its original position, while you need to rely only on the lumbar region. You can tell how correctly you are doing a series of presses in 8 minutes by the clear tension in the abdominal area. A good workout burns.

Touching feet

The goal of the exercise is to reach your ankles or even your toes with your legs slightly raised. When performing this exercise, it is best to keep your legs straight or bend them to 90 degrees. It is important not to do anything unnecessary during the exercise; only the upper part of the body should be lifted off the ground and lowered onto it, the lower back should remain in place.

Reverse twists

Place your arms along your body so that your palms are turned down on your stomach, you need to cross your legs one on top of the other and try to pull your knees to your chest. When you do this exercise, which is part of a general complex that can create perfect abs in 8 minutes a day, you need to leave your lumbar back on the floor, you cannot tear it off. You can increase the load on your abs by pulling your shoulders and head higher.

Video

Side twists

Release your knees to the left of your own body, and place your right hand on your head. Next, we strive to pull the right side of the body towards the knees. This exercise should be done without jerking or sudden movements. The entire amplitude is carried out smoothly.

Twisting in different directions

We do the same exercises only now in the other direction, and the left side of the body is pulled to the right side. It is important to make movements not just with your neck, but with your whole body, this is the only way to give the necessary load to all the abdominal muscles. It is important to remember that we want to get abs in 8 minutes, and in order to do this we need to carry out all the exercises as smoothly as possible, without jerking.

Thrusts between legs

The next exercise can also answer - how to pump up your abs in eight minutes. Cross your arms, bend both legs, just leave a gap of about 10 - 15 cm between your knees. Then we make movements with our hands, as if pushing them into the space between our legs. During the exercise, your gaze should be directed to the ceiling; it is unnecessary to tilt your chin down or pull your head back, this will reduce the effect of the exercise and complicate your task.

Leg kicks

Place your hands under your buttocks, lift both legs and push up. It is important to understand that in this exercise the upper half of the body remains motionless, the lower part works. The legs should be moved, it is very important to raise them as high as possible, only then the consequences of the press in 8 minutes will be much more noticeable.

Alternating crunches

Both palms clasp the back of your head, and you take turns stretching your knee to the opposite elbow and vice versa to the opposite knee. We keep our legs motionless - we pull the knee to the opposite elbow.

Twisting with arms

About the same as the first exercise, but your hands should rest on your abs. We place both legs on the floor, place our palms, on the contrary, on our stomachs, then twist our body. It is important to conduct the exercise in such a way that only the abs itself are tensed, and in no case the neck or lower back. In order for your stomach to become flat and you become the owner of beautiful abs in 8 minutes, you need to constantly exercise. Any exercises from our program are clearly thought out, because of this, just a couple of minutes of training a day will soon give serious results. Write in the comments about how good it was in your case!

How to start

During your first workout, your muscles are not ready for heavy exercise. You need to tone them up and prepare them for full loads with a light set of exercises.

1-2 months of classes

After the first lesson, the muscles will hurt for 3-7 days. When the pain goes away completely, repeat the workout. After the second workout the pain will go away faster, after the third even faster. When the pain goes away the next day or stops appearing altogether, move on to the next complex.

3-6 months

7-12 months

Below, Polina spoke in detail about the press and showed the correct execution of each of the listed exercises.

Memo

1. The stomach will tighten in 2 months. It will take 6 to get a six-pack. For pronounced abs you need to spend a year.
2. Before heavy training, prepare your muscles with a light set of exercises.
3. The press is not divided into upper and lower. Any exercise pumps the entire rectus abdominis muscle.
4. Do exercises for fast and slow muscle fibers.
5. Increase the load. If this is not done, the muscles will adapt and the growth process will stop.
6. Reduce your calorie intake.
7. Divide your daily diet into 6 meals.

We have prepared more exercise options for you that will help keep your whole body toned, including your abs. Enter your email and click the download button ↓ And share your success in the comments.

1. Many girls, and guys too, think that by pumping up their abs, they burn belly fat

This is the biggest nonsense you can hear from those starting out in the gym. There is actually no exercise that will burn fat in a specific area, such as the belly or thighs. Our body is a single system, and if fat begins to be burned, it is from all places at the same time.

Just remember if you have ever seen any girl with defined abs and at the same time huge flabby hips. It probably wasn't like that. This is why one set of barbell squats (times 30) will burn much more fat than several sets of abdominal crunches. Keep this in mind and train wisely.

2. Divide the press into “upper” and “lower”

If we look at an anatomy textbook, we will see that our abs are a single muscle that is not divided into different sections. Therefore, there is no need to do 5 approaches to the “upper” press, then 5 to the “lower” one. And a couple more approaches to pump up the middle left cube =). No, with any exercise the entire abdominal muscle is involved at once.

3. The more repetitions you do, the better

To some extent this is true, but technique plays a more important role in performing exercises. Why waste 50 minutes of time trying to do 300 reps for abs when all you need to do is slow down the speed of the exercise, increase the angle of the bench and lift a 5kg weight plate in your hands. With this technique you will reduce the time by 5 times and get the same effect. Value your time.

4. The next mistake is lifting straight legs or a straight body on a bench

To pump up your abs more effectively, during exercises you should curl up into a ball as much as possible. If you are doing leg lifts, it is advisable to bend your legs slightly at the knees and focus not on lifting your legs, but on lifting your pelvis. Using this technique, you will remove excess load from your legs and pump up your abdominal muscles with great efficiency.

5. If you train your abs, you will definitely have a flat stomach.

Yes, yes, and here I want to disappoint you. Inflated abs are not always the key to a flat tummy. One has only to look at today's bodybuilders. Some of them even look like they are not pregnant, although they train their abs almost every day. What's the catch here? - you ask.

I answer: a completely different muscle, which is called the “transverse abdominal muscle,” is responsible for ensuring that your tummy is flat. Training this particular muscle can tighten your stomach and reduce your waist. This muscle is trained with a special exercise called “Vacuum”. The essence of the implementation is simple:

You stand up, bend slightly forward, place your hands on your knees, exhale completely, and pull your stomach in as far as you can. Stay in this position for some time (the longer, the better). Repeat this every day for 3-5 repetitions. It is advisable to perform this exercise in the morning, on an empty stomach.

I would be very happy if these tips help you achieve your goal of flat and defined abs. Stay healthy and wish you all the best.

How to take the press test for the GTO?

There is nothing complicated about how to pass your abs for the GTO badge. The main thing is to train strength and endurance.

• lie on your back on a rug or gymnastics mat;
• your legs are bent at the knees at a right angle, the assistant presses your feet to the floor;

• hands behind the head, fingers clasped in a “lock”;

• the shoulder blades reach the mat.

Your task is to perform the maximum number of lifts in exactly 1 minute, with your elbows touching your hips (knees), and then returning back to the starting position.

Only correctly performed body lifts will be credited to you, that is, there should not be the following errors:

1. there was no contact of elbows with knees or hips
2. the shoulder blades did not touch the mat
3. fingers opened
4. the pelvis has shifted.

How often do you pump your abs?

To pump up your abs in 8 minutes, you need to approach the set of exercises correctly. Don't force yourself to do the same work every day, otherwise you will get one of two results:

• muscles do not recover between classes, therefore, the result decreases and their condition worsens;
• the muscles do not tense enough, therefore they do not grow.