Female abs: how to properly pump up a woman’s abs at home

A beautiful, flat, sculpted stomach, with clearly defined six-pack abs, is the goal of many amateurs and athletes. And the question often arises: how quickly can you get a beautiful belly and what exercises to use for this and what else needs to be done to speed up the process.

Any professional involved in physical education will answer that keeping the abdominal muscles toned is not only beautiful, but also important for health. After all, thanks to them, all internal organs are supported.

The fastest way to pump up your abs is to combine proper exercise, with or without additional load, with a metabolically healthy diet.

Basic tips for working on your abs

Beautiful and strong abs are not the same thing. The abdominal muscles may be in good shape, but if there is a layer of fat on top of them in the waist area, then no one will see it.

If you want relief to appear on your stomach, you need to know how to quickly pump up your abs. To do this, you should combine physical activity with a healthy diet.

Here are the basic tips on how to achieve this:

Breakfast is a meal that should never be skipped. There is a misconception that if you don't eat breakfast, you can lose weight faster.

But in fact, it's literally the other way around. It is breakfast that starts the metabolic process in the morning. And this promotes proper metabolism.

In addition, the morning meal should be the largest. Lunch is average in its calorie content and abundance. But dinner should be the lightest.

In addition, if breakfast is skipped, then the increased feeling of hunger in the afternoon leads to overeating. And this is definitely not what you need to maintain normal weight.

Intake of simple carbohydrates, such as white bread and baked goods, pasta, sugar and sugar-containing foods, some types of fruits (bananas, grapes) should be taken in the first half of the day.

Thanks to this regime, carbohydrates are consumed by the body. And if the above products are consumed in the afternoon, they will be stored as fat.

The diet should be balanced as follows. Minimize foods containing simple carbohydrates. They were listed in the previous paragraph.

But include as much meat, vegetables and grains as possible. The meat will provide proteins. Vegetables - microelements and fiber. Cereals are complex carbohydrates that will keep you feeling full for a long time.

Focus on strength training. That is, perform exercises with added weight.

Many, especially the fair sex, believe that this will help increase muscle mass. But this is a big misconception.

Because it takes a very long time to build muscle mass, and besides, you need to be in the gym for several hours per workout. And regular aerobic exercise will only burn both fat and muscle mass.

A sufficient amount of fluid per day will ensure excellent metabolism, and will also remove all waste and toxins that are formed when burning fat tissue. The norm is on average 20-25 grams per kilogram of weight.

It is better if the main drink is pure still water. But it’s worth considering that green tea and coffee speed up metabolism.

Do not combine any liquid with food, thereby preventing the gastric juice from being diluted with water.

You need to eat regularly. Moreover, there should be at least 4-5 meals per day. Main – 3, additional snacks – 2.

Eliminate unhealthy foods such as fast food, ready-made breakfasts, factory-made sweets, carbonated sweet waters, ice cream, and confectionery. All this contains excess harmful fats. Which will undoubtedly affect your figure.

Nutrition

Practice shows that cutting the calorie intake by more than 20% at home makes no sense. If you make a more serious deficit, a person will simply begin to secretly overeat or feel bad, and in the end, he will overeat in order to somehow regain his vigor.

For an ordinary person, it is enough to subtract 300 kcal from the figure that will be obtained if his weight is multiplied by 30 to get the number with which to start losing weight. As you lose weight, this figure is recalculated. It is enough to reduce the weight by 5 kg to bother with recalculation.

Where to get kilocalories from? From a balanced diet. For an ordinary person who is not engaged in physically demanding work, 1.5 g of protein, 1 g of fat, and 3 g of carbohydrates per 1 kg of body weight is enough. It is necessary to “eat up” on proteins and fats. Carbohydrates can be reduced to 2 g if you are “not losing weight”, and physical activity is reduced to some home workouts with small dumbbells and walks for half an hour a day.

Rules for losing weight:

• You need to eat not only balanced, but also varied. In practice, you buy 3-4 different types of cereals, available seasonal vegetables, chicken breast and fish, as well as beef, plus eggs and low-fat dairy products. This is complemented by a bottle of butter, and a small amount of sour cream for sauces. From this set you can prepare most of the dishes popular in our country;
• Approximately 10% of calories can be obtained from any food, including what is considered “food waste”, such as sweets or some snacks. Of course, such food retains fluid and will only stop visual progress, but it will help achieve actual progress. It’s simple - if you don’t strictly limit yourself, there won’t be breakdowns either, therefore, you will be able to lose weight faster than with “gluttons” of 2000 kcal every week;
• How to keep track of all this? Usually they prepare some kind of side dish from cereals, bake chicken and fish, and stew vegetables with butter. This is the basis of the diet; meals are made up of lunch, lunch and dinner. For breakfast, for variety, cook eggs or eat cottage cheese. Sweets and other things are eaten on the day of heavy training, if there is a relatively large amount, or on any day, including in the calorie content;
• All food is weighed and recorded in a diary in the Fat Secret app or any other. A healthy person does not need any special diets or exclusions of food groups. If there is a food allergy, exclude wheat, nightshade or dairy products, but this is rare;
• Special diets with a lot of fat and little carbohydrates are needed only for those who already have a low percentage of fat, about 20 for women and 10 for men. In abs terms, this is when the “stripes” of oblique muscles and the outline of the upper abs are visible.

Priority to squirrels

People often talk about preferring proteins, but the point here is not to eat only meat, fish and eggs. The point is to gain 1.5 g of protein per 1 kg of current weight with any diet, no matter whether you eat meat in principle or not. This is necessary for building muscles, normal immunity, and normalizing appetite. Those who eat diets high in carbohydrates may suffer from swings in blood sugar levels and actual hunger pangs.

Make sure that with each meal you get:

1. Poultry, fish, eggs, or meat;
2. Cottage cheese or low-fat unfermented cheese;
3. Dairy products with high protein content;
4. Legumes, soy, or tempeh if you're vegetarian

If, despite all this, you cannot gain 1.5 g of protein per 1 kg of body weight, it is best to use sports nutrition products. A protein shake will eliminate the need to prepare protein foods, and will help get rid of amino acid deficiency and provide muscles with building material.

Vegetables and fruits

Here you have to be selective. If you are prone to increased gas formation, you need to leave in your diet something that does not provoke digestive problems. For most people, this means asparagus, cucumbers, salad greens, tomatoes, carrots and artichokes.

Cauliflower and regular cabbage, broccoli, beets, mushrooms are wonderful healthy foods, but if they literally make your stomach swell during the period of “abs development” and preparation for the beach or photo shoot, it is better to exclude them.

Fruits should be included in the diet selectively. For most people, berries and green apples are ideal, as are kiwis and grapefruits when it comes to losing weight, but there is not much point in eating them if other fruits do not impair digestion and fit into the diet.

Only fruit and vegetable mono-diets are not recommended. Scientific nutritionists insist that they worsen health and negatively affect overall muscle mass and body condition. They should be included only for those who have kidney problems, and only for the period prescribed by doctors. To lose weight, and even more so to make your abs sculpted, it is better not to use such diets. Moreover, the story about the benefits of a protein-free diet has more in common with marketing than with the real benefits of the products.

Drinking regime

Typically, 30 to 40 ml of water per 1 kg of body weight is recommended. The amount of fluid actually depends on the region of residence and climate, physical characteristics and kidney function. The modern trend of “pouring” the notorious 8 glasses of water into oneself has very little in common with health. The liquid that comes with soups, vegetables and fruits is still absorbed by the body, although radical health sources believe otherwise. Many people recommend either drinking only water, or eliminating tea and coffee completely, and drinking only herbal teas and water. There is also an opinion that every cup of tea or coffee should be accompanied by a couple of glasses of water, because tea and coffee are diuretics. In fact, tea and coffee are unlikely to cause dehydration if a person drinks more than just them, so you should be careful when taking such advice. Excess water can cause swelling and will not only delay the appearance of the notorious abs, but can also contribute to heart overload.

Sample menu

It’s quite easy to create a sample menu for yourself:

1. Breakfast should consist of some source of protein, such as eggs or cottage cheese, and also contain 200-300 g of vegetables or fruits as fiber for digestion. You can also include carbohydrates in this meal - porridge, bread, or legumes, if they are tolerated normally, will do;
2. Lunch – lean meat or fish plus vegetable salad, plus a side dish of cereals and vegetables;
3. Dinner – lean meat or cottage cheese plus vegetables;
4. Snacks if needed - fruit and dairy products, or some nuts

Do you need five meals a day to lose weight? Yes, if a person is otherwise uncomfortable with calorie and macronutrient restrictions, then he will have to eat fractionally. If it is not comfortable, there is no particular need for it. Modern science has refuted the myth that you must eat little and often to speed up your metabolism. Our calorie consumption does not depend on the frequency of “approaches to the table.” The thickness of the fat layer on the abdomen does not depend on this. It turns out that if eating fractionally is not comfortable, there is no reason to do so.

10 Ways to Pump Up Abs Fast

Exercise 2

Lie on your back, place your feet on the floor. At the same time, bend the knee joint as much as possible. Place your hands on your chest. Avoid a position where your palms are behind your head.

It is important to lift your body correctly. To do this, raise the head and part of the back - to the end of the shoulder blades.

When ascending, a nasal inhalation is made, while lowering the body, all the air is exhaled smoothly through the mouth.

Exercise 3

This is a classic version of the press swing. Lie on your back with your knees slightly bent.

The hands are placed under the back of the head and clasped. The back is raised and brought to a sitting position. Breathing - inhale as you rise, exhale through your mouth as you descend.

If the question arises of how to quickly pump up abs, then you should take weights when performing physical activity. But do this only if your physical fitness allows it.

You should not immediately do a complicated version of the exercise if there was a break in sports.

Ab exercises

Scientists say that the most effective dynamic exercises for strengthening the abdominal muscles are hanging leg raises and bicycle exercises. If the execution technique is strictly followed, the abdominal muscle fibers are activated at twice the volume compared to the tension when doing crunches while lying down or using a fitball.

It is important to remember that the correct technique with which you practice and the conscious feeling of tension in the abdominal muscles comes first, and the exercises you choose are less important. Thus, technically correct crunches will bring much more benefits for the development of the abs than hanging leg raises, which are performed with arching of the whole body.

Crunches are used by both beginners and advanced athletes. For a direct twist, the body is pulled towards the pelvis; for a side twist, a rotation to the left or right is added to the pull-up. With the first type of twisting, the load is placed on the rectus muscle (the middle part of the abdomen), while with the second type, the oblique muscles (lateral segments) are tensed.

Crunches are dynamic abdominal exercises. They should be performed smoothly and rhythmically. Often 3 sets of 15-20 repetitions are done. The exercises are done lying on your back. The body is not completely lifted off the floor - only the back is raised up to the area of ​​the shoulder blades, inclusive. When performing full body raises, part of the load will go to the back.

Dynamic ab training primarily targets the rectus abdominis and obliques (outer abdominal muscles), with minimal impact on the deep core muscles and the internal obliques and transverse abdominis muscles.

The most effective training for the transverse abdominal muscles is carried out by performing various static exercises aimed at engaging the stabilizing muscles of the core. These include different options for elbow stands, for example the well-known “bar”.

Exercise 6

This exercise is difficult in terms of technique, so it’s clear how to quickly pump up a man’s abs.

At the same time, smoothly, without any jerking, you should lift your torso and legs at the same time.

You should try to get your legs and chest as close as possible. At the same time, the back should remain straight.

How to quickly pump up abs for a girl

If we touch on the topic of how to quickly pump up a girl’s abs, then you should definitely take into account the fact that representatives of the fair half of humanity store fat more easily, especially in the waist area, both in the front of the stomach and in the back of the back. Therefore, it will be much more difficult to get rid of it.

Be sure to combine physical activity with a diet low in bad fats.

Of all the physical exercises, the following will have the best effect:

• Twisting the body - they are performed like a simple press, only when lifting the body you need to try to touch the opposite knee with your left elbow. Each time you lift the body, change the direction of the bend.
• Raising straight legs from a lying position.
• Bends are performed while lying on your stomach. Hands with intertwined fingers go around the back of the head. Next, while inhaling, bend back, trying to move your head as far as possible.
• Scissor exercises. Performed similarly to a bicycle. But you need to spread your legs apart, perpendicular to the body and bring them together. Try to keep them straight.

If a girl is concerned about the question of how to quickly pump up her abs to a six-pack, then in addition to regular physical activity, she will have to get rid of harmful foods in her diet.

Exclude flour, sweets, fast food, carbonated sweet drinks. You need to ensure that the belly fat does not exceed 1 cm in thickness. Then the much-desired abs will appear.

Exercise "Climber"

We get into a plank position and begin to pull our knee toward the elbow of the opposite arm. the “Plank” exercise itself is one of the most effective exercises for losing weight and pumping up the abs; it has a great effect on the abdominal muscles. We start running, 45 seconds. Our oblique abdominal muscles work. We do the exercise at our own pace, we start to feel a burning sensation, we don’t stop. Just a fiery exercise for the abs, especially effective for women.

How to pump up abs for men

To understand how to quickly pump up six-pack abs, men should understand their physiology.

Men have more muscle mass, so this requires a certain diet. It should be rich in proteins.

And if we talk about physical activity, then it is worth supplementing it with exercise.

So if your abs touch and your body rises, then you should put a “pancake” on your chest. Of course, this should only be done when several training sessions have already taken place. This will eliminate the possibility of injury.

Abdominal exercises - stage two

It’s quite easy to pump up your abdominal muscles. People simply forget that this is an ordinary muscle and come up with some non-existent rules. They say that you must pump your abs every approach to failure and wild pain, burning, almost to the point of stopping breathing and a slight coma.

In fact, doing 2-3 working sets with a resistance that makes completing the final two reps challenging will be enough to pump up your abs.

Do you need to do a lot of exercise? It's hard for people to realize, but one exercise is enough - for men, for women, for six packs, for whatever. What kind of exercise is this? One or another variation of a direct twist or a reverse twist, for example, on the floor with weights or a hanging leg raise. This only works when the muscle receives enough stress to hypertrophy, that is, when a person performs an exercise for 10-12 repetitions and cannot perform more.

Most people prefer to spend time on some kind of abdominal exercises simply due to the lack of dumbbells and barbells at home, and poor physical fitness, which does not allow them to work on the horizontal bar.

Are the complexes effective? They definitely won’t make you any worse, but they can be safely replaced with a complex for all muscle groups and one correctly performed abdominal exercise. You can do a bunch of planks, leg lifts and body lifts for those who don’t train their body much with weights, or only do callisthenics.

For home training you need the following conditions:

• A well-ventilated room, but without drafts;
• Yoga mat or rubber mat on the floor;
• Correctly chosen time - no need to pump the press on a full stomach, and just before bedtime;
• Ideally, before training your abs, you should do strength exercises for the whole body, or at least do cardio

Training rules

It is clear that the information in the sources is contradictory. But it’s difficult to find more useless advice than working out your abs every day for the sake of six-pack. Daily abdominal training leads to an increase in muscle endurance, not their strength and volume. Endurance muscles are rarely voluminous. Therefore, “download every day” can be safely left in the past, along with shaping and advice about “not eating after six.”

You need to train like this:

1. Always do a warm-up;
2. Never perform exercises on a bed or other soft surface;
3. Avoid clothing that restricts movement;
4. Concentrate on movements;
5. Add weights or make the exercise more difficult once your body gets used to it

Plank

This movement allows you to work your abs as a stabilizer and loads the transverse abdominal muscle. You need to stand on your forearms and toes, straighten your body, pull your stomach inward so that it is pulled in, and stabilize your body by breathing deeply and slowly.

The plank is performed for a while. The peculiarity of this movement is that you do not need to push your stomach forward or “sag” your lower back. The plank should become part of your morning routine, some sources say. Or part of every ab workout. In fact, this is not necessary. Professional fitness trainer Alvin Cosgrove recommends in his book to stand in a plank only at the beginning of strength training for all muscle groups. In addition, he advises making the plank more difficult by standing with your forearms on your bare feet or raising your legs up, as soon as adaptation to the exercise has become significant.

The second exercise for the transverse abdominal muscle is the “vacuum”. It has nothing to do with abs per se, but it is the only exercise that is done every day. You need to stand straight, lean forward, rest your hands on your hips, push out all the air from your lungs and, under the influence of a vacuum, the anterior abdominal wall will be drawn inward. Stay in this position for 8-12 counts, and then repeat the exercise 2-3 times.

Lower abs exercises

Anatomically, the rectus abdominis muscle is one muscle, but leg raises allow you to use it to a greater extent closer to the lower abdomen.

The following exercises are used:

• Reverse crunches are the most effective way to pump up your abs in 5 minutes a day. The technique is to lie on the floor on your back, stretch your arms along your torso and raise your straight legs up until they make an angle of 90 degrees with your torso. Next, you need to use your abdominal muscles to lift your pelvis and straight legs, so that your legs pull behind your head. Having reached the highest point of your capabilities, return to the starting position. Do the exercise at a slow pace, and maintain it in the negative phase. This is the most effective way to pump up your abs in 5 minutes.
• Leg raises - this exercise is useful in the initial stages of training. You just need to lie on the floor and slowly raise your legs until they are perpendicular to your body. Then lower it just as slowly, but not all the way. After 10 centimeters remain between the legs and the floor, start a new repetition. To increase the load in this exercise, you can lift your legs while hanging on the bar. According to professionals, this exercise will help quickly pump up the six-pack on a girl’s stomach.
• Bike. Take a horizontal position and place your hands behind your head. Starting the exercise, stretch your right knee to your left elbow, and vice versa. The unused leg should be straight and flat on the floor.
• Scissors . Starting position, as in previous exercises. Start the exercise by raising your legs to a level of 40 degrees from the floor, and then alternately swing your right and left legs up and down. You cannot lower your feet to the floor until the end of the exercise.
• V-shaped crunches . At the beginning of the exercise, take a horizontal position. Then perform a simultaneous lifting of straight legs and outstretched arms until they touch. This is a very hard exercise, but it is ideal for getting six-pack abs.
• Burpees. Squat down so that your knees touch your chest and place your hands on the floor. The exercise consists of sharply pushing off with your legs and straightening them back, and then also sharply returning to the starting position.
• Climber. Take a lying position and begin to alternately pull up and remove your left leg towards your left hand, and your right leg towards your right.

These same exercises can be performed with weights in the form of ankle weights. But it would be more anatomically correct to master the horizontal bar after you have acquired the skill of lifting your legs while lying down.

How to FASTLY pump up 6-pack abs for your VACATION (HELL CARDIO + HIIT!)

Upper press

Everything here is simple and complex at the same time. The straight crunch is the simplest abdominal exercise; it involves bringing the lower ribs toward the pelvic bones from a lying position. But a person adapts to it quickly enough, so you have to do it with weights. This is where the errors start:

• People take a weight and press it to their chest, thereby reducing the amplitude of the twist, rather than making the work more difficult;
• “Technical complications” begin, such as fixing the feet on a bed or sofa, and hanging them down in a position of hyperextension of the spine, which provokes injuries.

Many people try to make it more difficult to pump up their abs by doing exercises from the inverted letter L pose without supporting the lower back on the floor, which is also fraught with injury. In the best case, with independent exercises here, a person will pump the muscles of the neck and hips, in the worst case, they will cause harm to the lower back. Therefore, it is better to leave this option to those who can only strain their abs and not their hips in this static position.

Oblique muscles

To pump the oblique muscles separately or not to pump them is everyone’s business. For many, bending to the sides widens their waist. Others already have overloaded obliques from barbell squats.

Nevertheless, the exercises for them are as follows:

• Tilts to the sides;
• Shoulder to hip crunches;
• “Bicycles”, that is, simultaneous bringing of the hips and shoulders to an imaginary line perpendicular to the waist

A set of exercises for the press

The abs are pumped at the end of the workout, exercises without weight are repeated for a minute. The movements are performed one after another, doing 2-3 circles

1. Straight twist;
2. Leg raises;
3. "Rockets" standing;
4. Oblique twists;
5. Climbers;
6. Forearm plank

Beautiful abs in 8 minutes a day

The simplest thing you can do for your abs in 8 minutes a day is 2 rounds of the Tabata system. For 4 minutes, alternate 20 seconds of doing the exercise with 10 seconds of rest, choose any two abdominal exercises.

Abdominal exercises for girls

Usually they start inventing some kind of miracle complexes that supposedly should make women’s bellies toned and sculpted, but the secret here is quite simple:

• We take any twist - be it direct, oblique, or reverse;
• We alternate with swings of a kettlebell or a heavy dumbbell;
• We do each for a minute;
• We perform the complex for 6-12 minutes at the end of the strength training

This will give a metabolic response comparable to sprinting, calorie consumption will increase, and the fat layer that upsets girls so much will burn.

Tips for proper training

If we consider the question of how to quickly pump up the abdominal muscles, then before and after training you should:

• Drink small sips of water during exercise. The water must be clean, still.
• It is better for men to eat about an hour before training, and the diet should contain protein. The same can be repeated after physical activity. You just have to remember that the portion should not be large, otherwise it will cause discomfort.
• A cup of strong coffee will energize you and speed up your metabolism.
• Combine aerobic and strength training.