Almost everyone has belly fat, even the thinnest ones. This is because the tummy is one of the most common fat depots in the body; fat is deposited there first. Therefore, you need to fight for the perfect abs.
Is it possible to make your tummy flat at home? It’s absolutely real and don’t let anyone scare you that only a professional trainer will make a sweetie out of you. First of all, it is your decision and efforts.
Two main steps towards a flat and sexy tummy:
- Diet.
- Training program.
This article will be useful to all girls and women who want to get rid of a flabby belly and gain elastic abs.
We will look at several training programs: for a flat tummy at home, for abs at home and for training in the gym. As well as important questions, the answers to which are better known before starting training. Articles are supplied with photos, videos, tables.
Let's get started!
What time to train
When training at home, many recommend doing exercises in the morning on an empty stomach.
This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat. However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.
Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.
How many times a week do you train?
Train regularly, but without fanaticism. The best option is 3 times every 7 days for 15-25 minutes, work out the exercises for 10-20 repetitions, 2-3 approaches each. It is important not to take long breaks.
How long does it take to pump up your abs?
It all depends on the body composition and conscientiousness of the worker; a miracle will not happen in less than a month. Perfect abs in a week is nothing more than a myth!
If you have an average build – 1-2 months of hard training + proper nutrition and a flat tummy like magic.
If a person has a body constitution that tends to be overweight: strength training + cardio (running in the morning, walking) + proper diet + drying the body.
How to pump up your six-pack and is it worth it?
Whether it’s worth it or not depends on your preferences: some people like cubes, others just like a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up your abs and make your tummy flat. If you want cubes, you can do this program with increasing load (increasing the weight of equipment, number of approaches, etc.), after 1.5-2 months of training the cubes will appear. If you want to speed up the results, here is a photo of an express workout plan for six-pack workouts for 30 days.
Here is the second variation of the abdominal exercise program for 30 days:
Tips for girls to pump up their abs at home
- Create an individual training program. And here a lot depends on your physical fitness and initial weight. If you are not overweight, then the training program will be standard (warm-up - pumping the press - recovery). But if you want to lose a couple of extra pounds, include cardio exercises (running, brisk walking, swimming) in your program.
- Drink more water. The daily fluid intake is 2-2.5 liters. It is important to drink water, not tea or coffee.
- During PMS, it is highly not recommended to pump up your abs or do any heavy exercises. It is better to devote this time to relaxation or walks in the fresh air. It is also important to get enough sleep. The daily sleep requirement for a healthy person is 8 hours. At the same time, women need more time for proper rest and recuperation than men.
- Eat right. We decided to pay special attention to this point. Because no workout guarantees results unless you start watching your diet. In addition, any exercise without proper nutrition can cause problems in the form of dizziness, headaches and increased fatigue.
- Muscles quickly get used to the load, so it is necessary to constantly increase the intensity and duration of exercise. But don't overdo it. Don't forget to take time to rest.
- It is important to do the right exercises. Consult a trainer. But if this is not possible, use online advice or watch training videos.
How to eat?
After your workout, fuel yourself with protein or carbohydrates. The protein team consists of: boiled chicken, eggs, cottage cheese; carbohydrates - porridge. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 sources of protein and 2/3 sources of carbohydrates and vegetable fats. Eat small meals 5-6 times a day. Don't forget to drink 1.5 liters of water a day - it's good for your body and skin.
Let's remember! 1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating. 2. Conscientious sports work 3 times in 7 days will be enough. 3. Eat right. Remember that you need to eat before training: approximately 1.5-2 hours. 4. Follow the conditions, and elastic abs will appear in 1-2 months.
Abs workout mode
Also, build a regular study schedule. It will significantly speed up the appearance of the first results, start eating foods rich in protein. Protein will help keep you feeling full and also tone your belly. Reduce your intake of foods that contain fast carbohydrates.
In addition, you can buy a gymnastic ball. With it you can increase the number of interesting exercises. It is also advisable to learn how to twist a hoop on your belt. Add jumping rope, they use more than 90 percent of all muscles in the body.
- Try to move more often. A sedentary lifestyle is very relaxing.
- Using additional weight can speed up the gain of relief, but it expands the waist. So girls, it is not advisable for you to take weights or pancakes, I recommend training with your own weight.
- The press does not tolerate hackwork. It is better to do the technique correctly once than to do five incorrect approaches. A perfectly executed workout will bring greater results.
- To better work out the relief, at the end of the approach you can hold your breath, exhaling all the air. Thus, you will create a vacuum, which will be a good assistant in the development of relief.
- Learn to control the part you pump. When burning, do ten more repetitions.
- Don't forget about water, it is the first thing to leave the body. By replenishing your water balance, you will accelerate the burning of fat cells and improve the growth of your abs.
If you do exercises daily, then take systematic breaks. With constant loads of the same type, addiction will occur, and eventually the abdominal relief will stop; athletes call this effect “falling into a plateau.”
Abdominal ab training program for a week at home (table)
| Day of the week | Exercises | Approaches | Replays | Inventory |
| Mon | Exercises for the abs and back | |||
| Warm-up | 20 minutes | |||
| Letter V | 3 | 10 | Rug | |
| Back arch | 2-3 | 10 | Rug | |
| Exercises for the abs and buttocks | ||||
| Lying leg raise | 3 | 10-15 | Rug | |
| Lunges with weights in hands | 3-4 | 8-12 | Dumbbells 1.5-3 kg. (bottles 1.5-3 l.) | |
| W | Rest | |||
| Wed | Exercises for the abs and arms | |||
| Warm-up | 20 minutes | |||
| Bike | 3-4 | 10-15 | Rug | |
| Bench push-ups | 3 | 12-15 | Chair, bench | |
| Bent over arm extension | 3 | 20-25 | Dumbbells 3 kg. (3l bottles) | |
| Exercises for the abs and chest | ||||
| Harmonic | 2 | 10-15 | Rug | |
| Bringing hands together | 3 | 10-15 | Fitball (bench), dumbbells (bottles) | |
| Thu | Rest | |||
| Fri | Exercises for the abs and legs | |||
| Warm-up | 20 minutes | |||
| Lifting the upper part of the body | 3-4 | 10-15 | Rug | |
| Exercise with the ball (tapering) | 3-4 | 15-20 | Mat, ball | |
| Scissors | 2-3 | 25-30 | Rug | |
| Lifting on your toes | 100*2 | Dumbbells (bottles) | ||
| Sat | Rest | |||
| Sun | Rest | |||
Exercises for the abs and back
Letter V
Exercise “Letter V”
1. Lying on your back, extend your arms straight above your head.
2. Raise your legs straight and arms straight, forming a V.
3 sets, 10 reps.
While performing this exercise, tense your abdominal muscles.
Back arch
1. Lying on your stomach, extend your arms forward.
2. Raise your upper body.
3. Lock in this position for 5 seconds, stretch your spine.
2-3 sets, 10 reps.
Raise your body as high as possible. Two techniques of execution: positioning the arms as in the picture, or arms along the body.
Recommendations on how to quickly pump up your belly: in a week and a month
How long it takes to pump up a girl’s abs depends not only on the degree of physical fitness, but also on the characteristics of the abdominal area. If you have a tendency to store belly fat, you will need at least 2 months of regular exercise and diet. How many days can you pump up your stomach? This is an incorrect question, since high-quality development of muscle tissue takes time. It will take the girl at least 7-10 days to adapt her muscles to the load.
Important! If you follow the training schedule and correct exercise technique, the first results can be seen no earlier than after 4-6 weeks.
Exercises for the abs and buttocks
Lying leg raise
- Lie on your back, straighten up, turn your palms down.
- Lift your legs off the floor and fix them in a position perpendicular to the floor.
- Slowly lower your legs.
3 sets, 10-15 reps.
Advice. To make it easier, place your hands under your buttocks, you can bend your knees slightly.
Lunges with weights in hands
One of the most effective exercises for the butt. In fitness clubs it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with bottles of water.
- Keep your body straight, look in front of you, draw in your buttocks and stomach.
- Take a step while performing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90° relative to the floor and does not “peek out” in front of the foot.
- Take a wide step and squat deeply, stopping at the lowest point for 2-3 seconds.
- Rise up, pushing slightly with your supporting leg (lean on your heel).
3-4 sets, 8-12 reps (per leg), weight 1-3 kg.
Advice. Sit down as you inhale, stand up as you exhale. Take your time, perform the exercises slowly, honing your technique. You can perform all the repetitions on each leg alternately, or alternately.
If the exercise is difficult, try working it without a load first.
Exercises for the abs and arms
Bike
- Lie down on the mat with your hands behind your head.
- Legs raised and knees bent.
- Raise your upper body (head, neck, shoulders).
- At the same time, straighten your right leg, twisting your body, and turn to the left.
- 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)
- Place your palms on a bench (chair, sofa), fingers together, gaze in front of you.
- Tighten your abdominal muscles, this will remove excess stress from your back, keep your body straight.
- Bend over, bending your elbows, and touch your chest to the bench.
- 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.
- Take the weight and bend your elbows.
- Place your feet hip-width apart, bend your knees slightly.
- The body is tilted forward, bend your lower back.
- From this position we extend our arms, the shoulder joint does not move, only the elbow joint moves.
- The back and abs are tense.
Exercises for the abs and chest
Harmonic
- Lie on your back, legs raised and forming a right angle, hands behind your head, shoulders raised.
- Straighten your legs, tensing your abdominal muscles.
- The neck is relaxed, we do not hold the head with our hands, we hold the upper part of the body with the press.
2 sets, 10-15 reps.
Bringing hands together
- Lie down on a bench (fitball, chairs).
- Take the equipment, palms facing each other.
- Spread your arms wide, bring them together without bending your elbows.
4 sets, 12-15 reps, weight 1-3 kg (1-2 liter bottle).
At home, you can take bottles of water instead of dumbbells; if you don’t have a fitball, make chairs or take a bench.
Exercises for the abs and legs
Lifting the upper part of the body
- Lying on your back, extend your arms straight, relax your muscles.
- Raise your shoulders, stretch your arms and toes.
- Raise your legs and, tensing your muscles, stretch forward.
3-4 sets, 10-15 reps.
Exercise with the ball (tapering)
- Take a ball of any diameter to form a right angle.
- Lie on your back, put your hands behind your head, feet on the ball.
- Hold the ball under your knees and lift yourself up off the floor, tightening your muscles as much as possible.
- Hold in this position for 3-5 seconds.
3-4 sets, 15-20 reps.
Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.
Scissors
- Lying on your back, raise your legs 30 cm from the floor.
- Perform crossing leg swings.
2-3 sets, 25-30 reps.
This exercise tightens the obliques and lower abdominal muscles.
Lifting on your toes
- Stand with your feet on a solid stand 8 cm high (wooden beam), your back is straight.
- We take a dumbbell in one hand and hold the support with the other.
- Rise onto your toes, hold for 1-2 seconds and lower down.
Perform: 100 repetitions (on each leg).
Let's summarize the home workout for the press. Let's divide the abdominal exercises discussed above into two groups so that you can work purposefully:
Exercises for the upper abs
- Bike.
- Lying leg raises.
- Letter V
- Back arch.
Exercises for the lower abs
- Lifting the upper part of the body.
- Exercise with the ball (reduction).
- Scissors.
- Harmonic.
We recommend watching the video - “Effective abdominal exercises at home”
Developing the transverse and oblique muscles
The oblique and transverse muscles also need attention to develop evenly. In fact, when we develop the rectus abdominis muscles, the obliques are also included in the work. The difference is that in some cases the load on them is greater.
Bike
Do you enjoy cycling on a warm summer evening? Then you will love this exercise in the comfort of your own home too. The bicycle perfectly works both the rectus and lateral abdominal muscles. Technique:
- First, you need to lie with your back on the mat (foam), then raise your legs at an angle of 90 degrees, put your hands behind your head.
- Lift your shoulders off the floor.
- We try to pull the right knee towards the left elbow. At the same time, we straighten the left leg.
- Alternate elbows with knees.
This is a grueling and difficult exercise. But once you include it in the main training complex, the results will go uphill.
Oblique crunches
There are also a decent number of variations, let’s look at one of them in more detail. So, lie on your back, then:
- We bend our knees and place our feet on the floor.
- Place the foot of your left foot on your right knee.
- We put our hands behind our heads.
- We tear off the shoulder blades and begin to perform slow twisting to the left knee.
After completing this exercise, remember to do the same, but this time place your right leg on your left knee.
