Abdominal muscles: how to quickly pump up the best exercises? Features of the training (diagrams, photos, videos)

Preparatory stage

In the visual arts, there is a very important rule regarding drawing people and animals. It is necessary to know the structural features of the muscles and skeleton in order to avoid disproportion and some unrealistic body shapes drawn.

Find two images: a drawing of the abdominal muscles and a photo of a person whose abdominal muscles are well pumped. Become familiar with how the muscles are positioned. If necessary, return to study as you draw.

Practice has shown that learning to draw abs with a pencil on paper is an easier and faster process than pumping them up yourself. But if you have abs, you're lucky. There is always somewhere to copy it from.

List of loads and technique for women

Using dumbbells and other weights will increase the load on the muscles. Most often they are used when work in their absence does not bring results, it seems too easy.

Any training program must take into account the gradual progression of loads, which is achieved by increasing repetitions, approaches, and working weight. If you don't increase the load, there may simply be no progress, especially when it comes to increasing mass or strength. The abs are no different from other muscles, so they also need to be trained, including for women.

The best option, especially if you need to increase your abs and ensure their relief, is to add weights. Women should pay attention to the following exercises:

Attention! The difference in the training process between men and women is often due to the fact that women more often use the principle of circuit training. Such movements are more suitable for fat burning. For example, you can select 3-5 abdominal exercises and perform them sequentially. If the workout is focused only on the abs, you can do about 5 circles, but you should not include more than 1-2 such sessions per week in your training plan.

Be sure to check out:

Making a slender waist and tightening the abs: exercises and tips A set of exercises for the abs and legs: a set of workouts for the muscles, buttocks, thighs Details on how to properly pump the abs to remove belly fat How to pump up the oblique abdominal muscles: basic exercises

Drawing abs with a pencil

Abs drawn in pencil look realistic and sophisticated. Let's look at the drawing process step by step.

1. If you already have a silhouette of a person on whom you will draw abs, proceed to the second point. If not, sketch out a body sketch with a pencil or draw a silhouette of an athlete or sportswoman.
2. Using straight lines, mark on your character’s stomach where each abdominal muscle is located.
3. Round your muscles.
4. Use an eraser to erase the extra lines.
5. Add shadows - this will make the abs look realistic.

Top abdominal exercises using dumbbells

Most abdominal exercises can be adapted to work with weights, although not all movements will be equally effective. A number of exercises are ideal for pumping up your abs using dumbbells. It is this group that will ensure the fastest progression.

Side bends with raised arms

A very powerful exercise that also works the shoulders and back (statically). It loads the entire core, but the movement should be done with caution for people who have back problems (hernias, protrusions, etc.).

Technique:

1. Stand straight, lift the projectile above you with outstretched arms with a neutral grip (palms facing each other).
2. Lean to the side so that the position of your arms does not change (movement only at the waist).
3. Tilt to the right, to the left, then straighten out and repeat the movement.

For more powerful pumping of the body, it is recommended to combine bending with lunges (the body is tilted in a sitting position).

Dumbbell plank row

Complex abdominal exercise with dumbbells for men. Also suitable for women, but you must choose a weight with which you can perform at least 10 rows on each arm.

Technique:

1. Hold the dumbbells and get into a plank position.
2. Pull one hand to your lower abdomen while simultaneously moving your shoulder and shoulder blade back.
3. Take a short break, then return to the starting position, accept the support and repeat the movement with the other hand.

To make it more difficult, gradually move forward (walking a lizard/monitor lizard).

Lumberjack exercise

An explosive abdominal exercise with dumbbells for women, which effectively works the entire abdominal mass (with an emphasis on the oblique muscles).

Technique:

1. Hold the dumbbell with both hands and stand straight. Lift and hold it so that it is above your right shoulder.
2. At a moderate pace, move the exercise diagonally towards the left calf (knee, if mobility is poor), while simultaneously performing a partial squat.
3. Without pausing, return to the starting position and repeat the movement.

It is important to perform the same number of reps on each side and keep your back straight throughout the entire approach.

Leg raise with dumbbell

These are regular lifts that are adapted to work with weights. Great for working out the lower abs.

Technique:

1. Lie down on the floor and cross your legs. Secure one part of the dumbbell with your feet and raise your legs up so that they are perpendicular to the floor.
2. Begin to slowly lower your legs down, maintaining a slight bend in the knee (to minimize injury).
3. At the bottom point, take a short pause, then, as you exhale, raise your legs to the starting position.

The difference with regular lifts is that when working with weights, the movement starts from the top. This makes it much easier to fix the projectile with your feet.

Rotating the dumbbell around the body

This exercise is initially performed with a kettlebell, but a dumbbell works well. Loads all the muscles of the core, although it does not lead to a strong contraction.

Technique:

1. Take a dumbbell with one hand (by the handle or a plate, whichever is more convenient), stand straight, feet shoulder-width apart.
2. Begin to rotate the projectile along the body in a circle (with half-relaxed arms) clockwise.
3. At the level of the buttocks, intercept with your other hand, and then perform the same rotation. The next interception is made in front of you.

When working with dumbbells, you need to pump your abs to failure. Therefore, you need to calculate approaches not by the number of repetitions, but by the execution time.

"Russian twist"

One of the best ways to create powerful side abs. The Russian twist is considered a universal movement that is suitable for athletes with any level of physical fitness (but only with the right weight).

Technique:

1. Sit on the floor, tilt your body back slightly (back straight). Legs are bent at the knees at a right angle. The dumbbell is held in front of you with your elbows bent.
2. Rotate your body while moving your hands with the projectile to the side.
3. Move your hands to the other side and perform the same movement.

To complicate the movement, try to bring the dumbbell closer to the floor, but only without rounding your back.

Standing dumbbell bends

Bent-overs are often criticized, but only because beginner athletes do them incorrectly.

Technique:

1. Stand up straight, place one hand at your side, and hold a dumbbell in the other.
2. Start leaning towards the hand holding the projectile at a slow pace.
3. Pause for 1 second at the bottom point, then straighten up and slightly tilt your body in the opposite direction.

It is important not to move your body too far in the other direction so that the movement does not resemble a pendulum. This abduction helps increase amplitude and better stretch the muscles.

And also read: Is it possible to train your abs every day →

Adviсe

Now you know how to draw abs. We offer you several sets to improve your drawing.

• Keep in mind that not everyone can draw beautiful abs the first time: it takes practice to achieve a good result.
• Learn the differences between a man's abs and a woman's abs. The muscles are located identically, but differ in size and how they stand out under the skin.
• Keep in mind that in women, every abdominal muscle cannot be clearly visible, even if we are talking about an avid athlete. This occurs due to the anatomical features of the female body. Exception: bodybuilders who take drugs with male hormones, but if you draw such a character, then she should have the shape of the whole body close to that of a man, and not just the abdominal muscles.
• When you draw, do not make very thick lines and do not press the pencil hard on the paper, otherwise traces of unnecessary sketches will be noticeable even after an eraser. You can make the lines thicker and bolder at the final stage of drawing.

Abdominal muscles

Well-built and developed abdominal muscles are not only beautiful for showing off on the beach and causing the envy of others, but also good for health.

The muscles of the lower back and abdominal muscles support the internal organs, protect them from impacts, create a solid foundation for supporting the intervertebral discs of the lower back, strengthening it, and prevent the occurrence of pain and other discomfort when bending over or lifting moderate weights.

By the way, remember, unfortunately, it is not possible to change the anatomy of the muscles; you have probably often seen that the left and right parts of the abs do not form perfectly straight lines, the cubes of one side are slightly shifted in comparison with the other. Don’t despair, when you get well-defined abs, they will look very effective, regardless of your natural characteristics.

To build beautiful abdominal muscles, let's figure out what muscles it consists of:

The rectus abdominis muscle occupies a large mass and covers the entire outer anterior part of the abdominal cavity, beginning from the lower part of the chest to the pubic region. Tendons run across the muscle, which, interrupting it, turn the abs into the long-awaited cubes. The main task is to tilt the body forward and raise the hips while keeping the upper body motionless.

Transverse abdominis muscle - lies deeper than all the muscles of the abdominal region, envelops the waist horizontally from the side. Its purpose is to twist the waist and tilt it to the sides, pulling the stomach inward.

The external oblique muscle is a large lateral abdominal muscle that covers the entire plane diagonally from top to bottom. Participates in raising and lowering the ribs, tilts and rotates the torso, and raises the hips when the upper body is stationary.

The internal oblique muscle of the abdomen is located in the thickness of the abdominal muscles, covered with the external external oblique muscle and runs diagonally from bottom to top. Its task is similar to the functions of others - it tilts the body, rotates it and tightens the hips while the chest is motionless.