The abdominal muscle corset is conventionally divided into 4 zones: upper, lower, lateral and oblique muscles. In order to quickly pump up beautiful, sculpted abs, abdominal exercises in the gym should load every part of it. It is necessary to use the entire arsenal of training equipment: block exercise machines, benches with variable inclination angles, dumbbells, sports balls and other equipment. It is important to exercise regularly and take time to recover your muscles.
- Hanging Leg Raise
- Hanging reverse crunches
- Straight crunches on a Roman chair
- Features of training for men and women
Exercises for the upper abs
It is possible to pump up the abdominal muscles in the upper part by performing three types of crunches: on an incline bench, on a fitball and using a block exercise machine. Exercises should be performed in a high-intensity mode with a large number of repetitions and approaches.
Before you start training, you need to warm up. To do this, you can use cardio equipment: treadmill, elliptical, stepper. Aerobic exercise time should range from 7 to 15 minutes. After this, joints and ligaments should be prepared for force loads. To do this, a set of exercises is performed: tilting the body in different directions, rotating the pelvis, circular movements of the arms, raising the knees.
Bench crunches
To perform the exercise, you need to set the optimal level of inclination of the bench. For beginners and people with a voluminous belly, it is recommended to set the angle from 20 to 30 degrees. For men and women with good physical fitness, the inclination should be increased to 45-60 degrees.
Exercise technique:
- Climb onto the bench and place your feet under the support bolsters.
- Fix your hands on the back of your head and spread your elbows to the sides.
- Fully straighten your body along the bench, lowering your back onto it.
- As you exhale, quickly lift your body up.
- As you inhale, smoothly and slowly return to your original position.
The number of repetitions is 13-15. The number of approaches is 4-5. The rest interval between series should not exceed 1 minute.
Crunches on a fitball
Before you begin the exercise, you need to choose a sports ball that is optimally suited to your personal growth. To do this, sit on the fitball and look at the angle between your hips and your back - it should be 90 degrees.
Technique:
- Take a position lying on your back on an exercise ball.
- Spread your elbows to the sides, placing your palms on the back of your head.
- While exhaling, lift your shoulder blades away from the projectile and lift your upper body, while at the same time turning your body to the right side.
- As you inhale, lower to the previous position.
- Repeat lifting your chest up, turning to the left.
In total, about 20 repetitions should be performed in one approach (10 in each direction). Number of episodes - 4-6. The pause to restore strength between approaches is 70-80 seconds.
Crunches on a block (exercise “Prayer”)
The exercise should begin with setting the optimal load. To do this, fix the adjusting pin in one of the holes on the block plate of the simulator.
Correctly perform twists like this:
- Grab the rope levers with your hands.
- Lower yourself down into a kneeling position.
- Bring your legs together.
- As you exhale, pull the ropes down while simultaneously tilting your upper body down.
- Straighten up to the starting position.
Volume of load: 12 repetitions in each of 5 approaches. The time interval for rest between series is 1 minute.
Stretching exercises
Light stretching should be done between sets to reduce tension.
At the end of the workout, it is advisable to do several stretching approaches, such as “Cat” or “Snake”; you can lie on your back, stretch your arms behind your head and stretch your arms and legs in different directions. The oblique muscles are stretched by bending to the sides; to strengthen, raise your arm above your head.
Stretching after strength training relaxes the muscles and helps them recover.
Lower Abdominal Workout
Burning fat on the abdomen from the navel and below occurs most slowly in the fair sex, since it is in this part of the abs that the fat layer is thickest. This is due to the fact that the woman’s body (in preparation for the expected pregnancy) accumulates extra centimeters in this area to protect the fetus.
However, if you follow a strict diet and regular exercise, you can effectively dry out the lower abs of expectant mothers. To do this, you need to use exercises such as hanging leg raises, with emphasis on your elbows, lying on a bench, as well as a book on a bench.
Hanging Leg Raise
The exercise is performed on a horizontal bar with a straight bar. Men and women with a high level of athletic training can use special weights attached to the shins.
Correctly perform leg lifts according to the following algorithm:
- Jump onto the horizontal bar and grab the bar.
- Adjust the position of your hands - they should be spread to shoulder width.
- Press your shins together.
- Without swinging, as you exhale, raise your straight legs until a right angle appears between your hips and abdomen (people with very weak abdominal muscles can bend their knees when lifting).
- As you inhale, straighten your body to a vertical position.
- Repeat the movement 12-14 times.
- Rest for a minute and a half and perform 4 more sets.
Leg raises with emphasis on elbows
There are 2 options for performing the exercise: with straight legs (for highly trained people) and with legs bent at the knees (for beginners).
Implementation technique:
- Take the starting position: place your forearms on the support pads, grab the handrails with your hands, press your back to the board and straighten your body.
- As you exhale, quickly lift your legs up.
- As you inhale, lower your legs to their original position.
- Repeat the movement 15 times.
- Pause for a minute to rest and perform the exercise in 4 more approaches.
Leg raises while lying on a bench
An exercise to pump up the lower abs can be performed both on a straight and on an inclined bench. In the second case, working out the abdominal muscles is carried out more effectively, since there is no so-called dead zone (the position of the body at the upper extreme point, at which the muscular load on the abs disappears).
Correctly perform lifts like this:
- Set the optimal angle of inclination of the bench (when performing the exercise at an incline).
- Lie with your back on the apparatus.
- Grasp the top of the bench with your hands.
- Bring your feet together.
- While exhaling, lift your legs up to their maximum height.
- Inhaling, lower your legs to the starting position.
Number of repetitions - 14-16, approaches - 5. The time interval between series for rest is 1 minute.
Book on the bench
The exercise primarily targets the abdominal muscles in the lower part. The upper press also receives a significant load.
Execution algorithm:
- Position yourself across the bench in a sitting position and grab its front edge with your hands.
- Bend your knees and lift them up.
- As you inhale, tilt your upper body back while straightening your legs (the body should be almost completely straight).
- As you exhale, bring your abdomen together with your hips, while bending your legs at the knees.
Number of repetitions - 10-12, series - 5. Pause between approaches - 50-70 seconds.
Strength training for the lateral and oblique muscles
Training the lateral and oblique abdominal muscles helps get rid of fat deposits and reduce abdominal volume. Quick results are achieved by performing exercises such as hanging reverse crunches, lumberjack crunches, weighted side bends and multi-station bendings.
When working the oblique and lateral muscles, girls should not use heavy weights of equipment. This can lead to the growth of muscle tissue in these areas, which will contribute to an increase in waist width.
Hanging reverse crunches
To perform the exercise in the gym, you will need special wide belts. They should be attached to iron hooks or directly to the crossbar at a distance of approximately 30 cm from each other.
Sequencing:
- Place your hands into the belts up to your shoulders, grasping their upper part with your hands.
- Close your feet together.
- As you exhale, bend your legs at the knees and lift them through the left side of the body.
- As you inhale, straighten into a vertical line.
- Repeat twisting to the right side.
- Perform 8-10 repetitions on each side.
- Take a minute break to rest and repeat the exercise for another 4-5 approaches.
Exercise "Lumberjack"
Performed on a block simulator. It is necessary to set the required level of load and position the right side of the body towards the front post of the projectile.
Exercise technique:
- Take rope levers in your hands.
- Straighten your arms.
- As you exhale, pull the cable in the opposite direction from the machine and down, while turning your body to the left.
- As you inhale, return your arms to their original position.
- Perform the movement another 12-14 times.
- After a one-minute rest interval, position your left shoulder towards the machine and perform a similar cable pull to the right side. Number of episodes - 5.
Side bends with weights
You can use a weight, a barbell or a dumbbell as a weight.
The execution algorithm is very simple:
- Place your feet at shoulder level.
- Take the projectile in your right hand.
- Place your left palm on the back of your head.
- Perform 15-20 quick body tilts to the left.
- Transfer the projectile to your left hand and make similar bends to the right side.
The number of approaches is 4-6. The interval between them to restore strength is 1 minute.
Tilts in multistation
Compared to side bending with weights, this exercise is more effective, as it allows you to maintain a high level of muscle load throughout the entire range of motion of the body.
Technique:
- Set the required circuit resistance on the simulator.
- Turn your body with your right side towards the machine and grab the handle with your right hand.
- Perform 15-20 rapid body tilts to the left.
- Turn 180 degrees, take the handle in your left hand and repeat the bends in the opposite direction.
The number of series in the exercise is 4-6, the pause for rest between them is 1 minute.
Classes for all areas of the abs
Men and women who do not have enough time to specifically work each abdominal muscle are recommended to use universal exercises for all abdominal muscles.
Dynamic (for example, straight crunches on a Roman chair), static (for example, “corner”) and combined (for example, pulling your legs to your stomach on a fitball, perch on a fitness ball) exercises will help to pump up the muscle corset around the waist and reduce the amount of fat on it. .
Straight crunches on a Roman chair
They allow you to quickly pump up the rectus abdominis muscle along its entire length. Before you start training, you need to configure the equipment specifically for yourself. To do this, move the fixing rollers to a position in which your butt will completely extend beyond the seat during training.
To perform twists you need:
- Sit on the exercise machine seat.
- Place your feet under the support bolsters and straighten your legs completely.
- Place your palms on the back of your head.
- As you exhale, lift your body up.
- As you inhale, lower your upper body down.
- Repeat the movement 13-16 times, then take a minute rest interval and perform 4 more approaches.
"Corner"
The load on the abdominal muscles in this exercise is carried out in a stationary body position. This feature allows you to train the press when it is impossible to perform other movements (for diseases of the spine and joints).
Technique:
- Sit on the uneven bars, placing your forearms on the armrests.
- Press your back against the wall.
- Bring your shins together.
- Raise your straight legs up and fix them at an angle of 90 degrees for as long as possible.
- Rest for 75-85 seconds and perform the exercise 3 more times.
Pulling your legs to your stomach on a fitball
The exercise combines 2 types of load: dynamic and static, which allows you to increase the strength and definition of the abdominal muscles very quickly.
Technique:
- Lower yourself to the floor in a horizontal position, face down.
- Place your shins on a sports ball.
- By extending your arms at the elbow joint, lift your torso up and straighten it in one line.
- With a slow, smooth movement, pull your legs towards your stomach.
- Stay in this position for 2 seconds and move your hips back until your body is completely straight.
Number of repetitions - 10-13, approaches - 4-6. The interval between series is 45-65 seconds.
Perch on a fitness ball
The exercise can be performed both in the gym and at home.
Algorithm for performing the exercise:
- Lie on the floor in a horizontal position with your stomach down.
- Place your shins on a fitball.
- Place your hands on the floor opposite your chest, placing your palms shoulder-width apart.
- Align your body in a straight line.
- Lift your pelvis up.
- Return to horizontal position.
- Repeat the movement 15 times.
- Rest for about 1 minute and perform 4 more series.
Training program
Abdominal exercises in the gym should be performed according to a schedule. The exercise program should be designed in such a way that the abdominal muscles receive regular physical activity, while having sufficient time for recovery.
Effective training scheme:
- Monday: working out the upper abs.
- Tuesday: closed.
- Wednesday: workout the muscles in the lower abdomen.
- Thursday: closed.
- Friday: perform exercises to pump up the lateral and oblique abdominal muscles.
- Saturday, Sunday: days off.
In a situation where the task is not only to pump up the abdominal muscles, but also to reduce weight, it is necessary, on days off from abdominal training, to perform multi-joint basic exercises for the largest muscle groups: squats, push-ups, pull-ups, deadlifts, military presses.
Aerobic exercise will also help dry out the muscle corset around the waist. In the gym you can exercise on an exercise bike, treadmill, elliptical, stepper. It should be kept in mind that effective fat burning begins around the fortieth minute of cardio training.
Features of training for men and women
Beautiful male abs with prominent, sculpted abs are formed largely by hypertrophy of the upper abs. For this reason, it is recommended for men to pay more attention to crunches on an inclined bench, on a fitball, on a block.
For women who want to achieve a flat, dry tummy, exercises for the lower abs will be most effective: leg raises in various variations.
For girls who are overweight or after childbirth (when it is difficult or dangerous to perform high-amplitude movements to work out the abdominal muscles), it is recommended to use static loads: “corner”, horizontal and side planks.
Experts advise
Professional athletes and coaches believe that you should not subject your abs to daily stress.
This muscle group develops in the same way as the others, so it needs to be provided with proper rest and recovery. The same applies to the variety introduced into the training process: the abdominal muscles quickly get used to the load, so it is better to regularly change the training program.
Tracy Anderson, trainer
A popular trainer in Western countries who has worked with many famous personalities, he believes that abdominal training should comply with the general training principles that are used by the athlete. In the initial stages, simple variations of sit-ups and crunches work, as well as static exercises like planks, and over time you can add variety to the process with more complex movements.
Yana Kuznetsova, fitness bikini
The multiple fitness bikini champion claims that in order to achieve a flat and sculpted stomach, it is useless to pump up your abs. Muscles are pumped for their development, while fat can only be removed through hard training and proper nutrition. As for the development of the press, she advises combining classic lifts with static exercises. Moreover, this method works for both men and women.
Sergey Shelestov, bodybuilder
Winner of many awards in bodybuilding, and now a coach, Sergei Shelestov claims that abs and diet are two interrelated concepts. Without following a diet, you will not be able to achieve a sporty look; belly fat will not go away with regular crunches and other movements. He advises training your abs one or two times a week so that the muscles have time to fully recover.
How to avoid common mistakes?
Beginners are recommended to use the services of an instructor during the first lesson. The trainer will tell you how to correctly perform this or that abdominal exercise, set the technique, and give useful advice.
In a situation where there is no fitness instructor in the gym, you must adhere to the following rules:
- You can start training no earlier than 3-4 hours after eating.
- Every workout should start with a warm-up.
- You should not use heavy weights immediately after the start of exercise: you need to increase the weight gradually, with each subsequent approach.
- High-amplitude exercises are most effective to perform first, combined and static exercises second.
- When in the gym you must wear clothing that completely covers your lumbar region.
- Throughout your workout, you should maintain your water balance: drink a few sips of water every 15-20 minutes of your workout.
- On a training day, it is recommended to reduce your salt intake by about half (to 2-3 grams per day).
These tips will help you avoid common mistakes, minimize the risk of injury, and increase the impact of each session.
Useful tips
When wanting to get beautiful, sculpted abs, men often make mistakes during training. Some immediately take on very heavy equipment, which causes their muscles to become clogged and begin to hurt greatly. The load must be increased gradually, otherwise the person will become very tired and will not be able to regain strength.
You can pump up your abs at any time of the day, but it’s better to do it in the morning or evening. To quickly get a beautiful body, it is not recommended to skip even one workout. Moving on to the last exercises in the gym, you need to gradually reduce the load. Stopping your workout abruptly can have a negative impact on your overall body condition. After exercise, you need to restore your breathing, calm your heartbeat and relax your muscles.
After working in the gym, the athlete should drink water or tea without sugar. The lack of moisture must be compensated for, since heavy sweating after exercise can lead to dehydration. It is not recommended to drink during sports activities. If you feel very thirsty, you can simply rinse your mouth with liquid.
An hour after working out in the gym, you can eat a chocolate bar or drink some sparkling water. Glucose and caffeine help restore calories and relieve fatigue. A full meal should be no earlier than 40 minutes after training. Those who do abdominal exercises should consume more proteins and vitamins. The diet should include white and red meat, fish, eggs and vegetables. Protein should be lean. Quickly digested carbohydrates should be avoided. You can start training 40-50 minutes after a hearty meal.
Properly performed abdominal exercises will not only help you achieve the desired body shape, but also improve your health. Also, working out in the gym instills self-confidence in men. With proper nutrition and regular exercise, positive results will be noticeable within a few weeks of starting to work on your abs.
