Introduction
Previously, we told you how to use the Buttocks in 30 days app from Simple Design Ltd to make your butt and legs beautiful and toned in just a month. However, in addition to this, it’s worth thinking about strong abdominal muscles, so that you can afford not only shorts in the summer, but also a top.
To do this, the same developers have another free application, Abs Workout, which includes effective abdominal exercises at home.
You can see what the Beautiful Abs and Waist applet looks like in our video:
Program
An example program will tell you how to organize trainings using the Abdominal - Back - Spine system. It is intended for men. But women can adapt it to suit themselves by replacing exercises on the horizontal bar with work with a fitball and reducing the number of approaches and repetitions.
ABS training is a new trend in fitness that came from the West and is gaining more and more popularity. Their success is that they allow you to achieve excellent results in a short period of time.
ABS fitness is a set of strength exercises that are specially designed to strengthen all the abdominal and back muscles.
ABS is an abbreviation that can be deciphered as Abdominal, Back, Spine. From English these words are translated as abs, back, stretching. This fitness system is a set of strength exercises aimed at developing the muscles of the back and abdominal area.
The abdominal and back muscles are directly connected to each other and form a single muscle corset. So, for example, to recover from pain in the spine, experts advise pumping up your abs. Therefore, the ABS system combines work on all these muscles into one program.
Main functions of the application
If you have already actively worked with the program for buttocks and thighs, you will easily master this application. It works on a similar principle. You receive a 30-day training program that includes exercises for the waist and sides. Every day is a collection of 8-11 exercises with 10-20 repetitions.
You simply install the application on your smartphone, select any day and start training. Effective abdominal exercises are ideal for a beginner who works out at home - all you need is a mat and a target setting.
Features of the classes
ABS Fitness is a medium to high intensity exercise program. The training alternates strength exercises with stretching exercises.
All exercises that are performed in ABS fitness classes can be divided into 4 groups:
- load on the torso with a static position of the legs;
- footwork with a motionless torso;
- alternating load on the legs and torso;
- simultaneous work with legs and torso.
ABS training uses various equipment that helps improve the effectiveness of exercises, namely: fitballs, body bars, tubular shock absorbers, dumbbells, and so on.
Most of the exercises are performed on the floor, in a lying position. There should be no pain during the exercises; the load should be increased gradually, without jerking. Typically the workout lasts about 50 – 55 minutes.
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Each lesson is accompanied by text instructions, as well as voice and video instructions. Additionally, you can see how abdominal exercises are performed by following the link to the YouTube video.
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The application is not designed for girls only. Men can also achieve spectacular sculpted abs before the hot season. The main thing is to specify gender, age and weight and height data in the settings. And you can find out more about what abdominal exercises for men exist in our article How to pump up your abs correctly.
In the report you can track your progress. Displayed here:
- Number of workouts
- Number of calories
- Total class time
Don’t forget to enter your weight data every day so that you can carefully track your progress in working on your figure on a convenient chart. We also recommend setting up reminders at a time convenient for you so as not to miss workouts or fall out of rhythm.
A beautiful waist is created not only through daily abdominal exercises. Preparing a slim and fit body also needs to be done in the kitchen. Read more about this in our article Diet for Abs: Losing Weight for Perfect Abs.
Benefit
These are one of those few trainings that are multifunctional and work in three directions at once.
Muscle pumping
The main effect is pumping the back and abdominal muscles:
- latissimus dorsi;
- erector spinae muscles;
- serratus inferior posterior muscle;
- transverse, rectus, internal and superficial oblique abdominal muscles.
Weight loss
With the help of regular ABS training, it is quite possible to lose excess weight without harm to your health. They offer a fairly powerful load that burns a lot of calories. In addition, by working the abs and back, they promote the gradual replacement of fatty tissue in this part of the body with muscle tissue.
The figure will become fit and athletic, the posture will be straight, the abs will be steel, and the girls will have a thin waist. In combination with proper nutrition, reducing caloric intake and increasing physical activity, results can be achieved. Moreover, there are varieties of the program that allow you to simultaneously work on losing weight and elasticity of the buttocks (ABS butt) or increasing the overall flexibility of the body (ABS stretch).
Therapeutic effect
Providing a therapeutic effect on the gastrointestinal tract, lungs and musculoskeletal system, ABS training eliminates problems that are rooted in a sedentary lifestyle:
- relieve muscle weakness and back pain;
- straighten posture, remove stoop;
- normalize lung function, helping to cope with shortness of breath;
- improve mood, fight apathy.
This is an effective prevention of such serious and even dangerous diseases as:
Visceral fat, which fills the abdominal area, is located close to the liver and heart. By putting pressure on them, it interferes with their normal functioning. Exercises using the Abdominal - Back - Spine system will eliminate this problem and improve the functioning of vital organs.
Since the training is aimed at a specific part of the body, practitioners complement them with other complexes. This is how different types of training appeared, which can be divided into two large groups.
Pumping up the abs, back, buttocks and legs
- ABS booms;
- ABS / ABL (Abdominal - abdominal, Buttocks - buttocks, Legs - legs);
- ABS butt.
The workouts consist of successive alternations of strength exercises for the abs, back muscles, buttocks and legs. Most often they are offered in fitness centers for group classes with women. After all, as a result, you can achieve effective weight loss in the most problematic parts of the body. Within a month the results are noticeable.
Stretching
The first part of classes in flex or stretching mode is working with the abdominal and back muscles. The second is stretching of the main muscle groups, represented mainly by static exercises borrowed from yoga. This scheme allows you to thoroughly stretch your entire body.
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An important feature of the plank is the versatility of this exercise. During its execution, not only the abdominal muscles are formed, but the back, neck, biceps, chest and leg muscles are also strengthened.
Classic forearm plank
Exercise technique:
- Take a lying position.
- Extend your body parallel to the floor
- Distribute your body weight on the support points - forearms and toes
- Try to keep your back straight, without sagging
- Don't arch your neck. The gaze should be directed to the floor
- Hold a plank for 60 seconds
Recommendations
Observe contraindications
Despite all the effectiveness and popularity of ABS training, you should know that not everyone is allowed to engage in such a system. They place a powerful load on the abdominal cavity and spine, so they have an impressive list of contraindications:
- from the spine: osteoporosis, scoliosis, myositis, osteochondrosis, sciatica, intervertebral hernia, radiculitis, stenosis, spondylosis;
- oncology;
- from the gastrointestinal tract: gastric and duodenal ulcers, enterocolitis, gastritis, duodenitis.
Temporary contraindications include:
- infections;
- fever;
- operations after which less than six months have passed (including caesarean section);
- ailments;
- injuries;
- menstruation;
- pressure surges;
- pregnancy;
- intestinal disorders.
Beginners are strongly advised to obtain permission from a doctor for such activities.
Lesson plans
You can set aside a specific day for classes using the ABS system, or include them in any training complex, or combine them with other programs.
- daily for 15 minutes (3-4 basic exercises);
- three times a week, including in basic training (time is determined depending on physical fitness: from 45 minutes to 1.5 hours);
- three times a week, if it’s bums or stretching, a full-fledged lesson lasting 45 minutes;
- two-day split (press back) - at least half an hour.
Try different schemes to understand which one is best for you.
Basic Rules
Due to the powerful load, there is a risk of overtraining and increased injury. In order not to harm your own body, you should conduct classes as carefully and competently as possible:
- this is a high-intensity training, but the load should increase gradually throughout the session;
- the correct technique for performing each exercise is the key to success, so you first need to work it to perfection and then include it in the complex;
- sharp, jerking movements are excluded;
- you should not overload your training with many exercises: let there be only 3-4, but worked out in detail and done in 4-5 sessions;
- every month the sets of exercises change, more complex ones are chosen;
- a variety of sports equipment is welcome: fitballs, body bars, dumbbells, tubular shock absorbers, etc.;
- It is better to create the first training program using the ABS system under the guidance of a trainer, since the direction is new and it is easy to make mistakes in the selection of schemes and complexes.
