ABL is an acronym for three separate words Abdominal, Buttocks and Legs. If translated from English, it means the abdominal muscles, buttocks and legs. The name helps everyone understand that a training like this was designed to be practiced. certain muscle groups... Such a complex allows you to effectively tighten muscles in the most problematic areas in a short time.
Essence and basic principles
ABL workout is the right combination of cardio and strength training. If the complex is drawn up correctly, then as soon as possible it is possible get rid of extra pounds and volumes, as well as strengthen the muscles in the abdomen, buttocks and thighs. Also, during the development of a set of exercises, it is possible to improve endurance and flexibility.
ABL helps to strengthen and tighten muscles, not build bulk. Therefore, charging is performed with light weight, and not with the most powerful simulators. Additional devices are required only to increase the load and burden.
More often during such training, fitballs, bodybars, dumbbells, weights are used. The formation of muscles in the abs, legs and buttocks during ABL training depends on the condition of the muscles and subcutaneous fat. The main goal of these exercises is to reduce the adipose tissue under the skin and muscle hypertrophy.
Muscle relief can be seen if the layer of fat under the skin is no more than 1.5 cm thick. But for people with a fat layer of more than 2 cm, it is imperative to add aerobic load to ABL training.
During training, the speed of exercise, body position, and the number of approaches are also important. For beginners, it is important to conduct the first classes under the supervision of a trainer in order to understand all the subtleties of each of the exercises. Regular exercise helps you feel every muscle, which ultimately helps you control them during exercise and daily life.
Correct exercise, regular training will help you to be proud of a flat stomach, strong elastic buttocks and slender legs.
ABL training is the best of the complexes, which has a lot of advantages:
- prevents the development of diseases of the heart and blood vessels, including varicose veins;
- increases sports endurance;
- relieves apathy, insomnia, increased fatigue;
- relieves tension from muscles and soft tissues;
- develops bone density;
- normalizes blood flow, improves lymphatic drainage;
- accelerates metabolic processes, cleansing the body of harmful components;
- increases the elasticity of the skin, tightens it in problem areas;
- improves metabolic processes.
The set of exercises is selected individually, depending on the problems in the body, on solving the necessary problems and taking into account contraindications.
Indications for the beginning of use
The pace of modern life requires special endurance from a person. But this can be difficult to achieve without visiting gyms or active rhythmic gymnastics held at home. That is why people often look for a unique training method, which is ABL.
The indications for this type of training are:
- little physical activity in everyday life;
- improvement of the body;
- a weak immune system;
- irritability, trouble sleeping, fatigue, mental health problems;
- overweight and obesity.
Regular exercise reduces the risk of developing diseases such as diabetes, cancer, and others.
ABL workout is a special complex designed for women. It is especially useful for women of childbearing age. After all, such exercises strengthen the muscles of the peritoneum and pelvic floor. Namely, they take an active part in labor and prepare the body for future childbirth.
Contraindications for use
ABL training, like any other type of strength training, has a number of contraindications. It can be:
- period of bearing the baby;
- problems with the musculoskeletal system;
- ailments that have affected the respiratory system;
- patients with serious vascular and heart diseases;
- varicose veins.
Helpful hints
In order for the training to be as effective as possible and bring the desired results quickly, you need to adopt several recommendations:
- It is better to start your workout with a light warm-up. To load the muscles as much as possible, you can take the first 15 minutes. do a cardio load, for example, light jogging on a special track with an incline. It is important that you need to work not for speed, but with effort.
- The exercises are performed sequentially: 3 sets of 15-20 repetitions.
- You should do this program at least 3 times a week, and more is possible.
- The workout should be finished with light stretching.
Main complex
There are many different exercises that can help tighten muscles in problem areas, shed extra pounds and remove bulk. During exercise, you can use additional equipment: step platform, volleyball ball, rubber expander, bodybar weighing no more than 8 kg (initially use a weight of 3 kg for the first sessions).
You need to start with a warm-up. About 2 min. you can walk at a moderate pace, after within 1 min. walking with high knees. Then step 20 steps to and from the platform, initially with the left foot, and then with the right. Then 2 min. jumping rope.
The aerobic part of the workout, which helps to activate the burning of subcutaneous fat and prepares the muscle tissue for their active work.
The workout can include the following exercises:
- Circle 1... Within 2 minutes. jumping rope. Then 3 min. take a quick step onto the step platform.
- Circle 2... 3 min. walk to the step platform. 2 minutes. make direct throws of the legs forward. Further, standing on the floor, feet shoulder-width apart, knees are soft, and the abs are tightened. Bending the leg at the knee, bring it to the stomach, and then throw the leg with the heel forward, while not fully unbending the knee. Alternate ejection of the left, and after the right leg. Try not to swing the body.
- Circle 3... 3 min. jump rope. After jumping from squats for 1 min. Further within 1 min. walking on the step.
- Circle 4... Within 4 minutes. jump rope from one leg to the other, then for another 60 seconds. regular jumping at a moderate pace.
The table below shows a set of strength exercises:
| Exercise name | Features of execution |
| Ball squat | Grab the ball and raise it over your head. Arms are extended, shoulders are lowered, elbows are soft. Squat as low as possible, fix at the lowest point and twist the waist, lowering the ball to one of their hips. So perform 20 times on the right thigh, and after 20 on the left. |
| Bodybar squats | Pick up the simulator, sit down with it up to 40 times at a fast pace. |
| Abduction squat | One leg on the step, the other on the floor, the bodybar on the trapezoid. We squat, by the strength of the muscles of the leg standing on the step, we bring the body up, and the leg on the floor is set aside. 20 sets. |
| Working with an expander | Fix the device on the leg, which was retracted to the side, tighten the press, stand on the expander cord with your free foot and take the leg to the side, the heel is turned up, and the toe is twisted down. Repeat with the other leg 20 times. |
| Lunges | Taking a bodybar, perform 20 lunges on each leg. |
| Ball work | Pick up the ball, squeeze it in your palms at eye level, lower into a lunge and gently curl forward. Pulling in the stomach, and with the lower ribs reaching for the pelvic bones, do not relax the press. Repeat 20 times. |
| Plank | Stand in the bar, the body is perfectly straight, stand in this position for 30-90 seconds. Roll over on your back, at the same time tear your shoulders and legs bent at the knees off the floor, pull in and lift your stomach only by the force of the press. Repeat 20 times. |
| Relaxation | Tighten the abdominal and leg muscles. |
At the end of each of the workouts, you need to use stretching or recovery of the body after intense physical activity. Breathing exercises and heart rate normalization are performed.
A weekly workout program can consist of the following exercises:
1. Workout 1. On the first day, you need to work out the muscles of the back and arms:
- deadlift deadlift - 3x12;
- hyperextension - 4xmax;
- pull-up on the horizontal bar 3x8;
- work with a barbell with the study of biceps - 3x12 repetitions;
- deadlift with dumbbells in a sitting position - 3x12;
- pull-up on a horizontal bar with a reverse grip - 3x10.
2. Workout 2. A rest day and again a workout designed to work out the muscles of the chest and triceps:
- bench press in a lying position, performed on a bench - 3x10 repetitions;
- bench press with dumbbells lying on an incline bench - 3x10;
- in the prone position, spread your arms with dumbbells to the sides - 3x12;
- lifts in the hang, the lower press is being worked out - 3x12;
- French bench press in a sitting position - 3x12.
3. Workout 3. Again a day of break and 3 workout aimed at working out the muscles of the legs and shoulders:
- cardio load on a treadmill for 15 minutes;
- weighted squats - 3x12 reps;
- springs with weight - 4x20;
- lifting the bar from behind the head - 3x10;
- swings from dumbbells in different directions - 3x12 approaches.
This is a rough workout chart for a week. Exercises and muscle groups can be changed depending on the solution to the tasks set by the athlete. Loads of varying complexity and intensity are suitable for athletes of any level of training, but you should not relax, strictly follow the whole complex and closely monitor your health.
ABL exercise fits perfectly with all existing diets. The exception is extremely low calorie diets.
Fixing the result
As already mentioned, the maximum effect of training can be achieved when combined with a proper and balanced diet.
You can choose any diet, but it is important to adhere to some rules:
- You need to eat more calories. What was spent during training. Each meal should be complete, exclude all snacks. You need to think over the calorie content of the menu for the next 7 days.
- The diet should contain about 90% protein natural food. A person should consume 2 g of protein per 1 kg of body weight per day.
- Carbohydrate foods should be taken immediately prior to training because they are a source of energy.
- Only the right fats should be taken. These include Omega 3 and 6, and are abundant in flax oil, fish oil and nuts.
- You need to eat 5 times a day in portions of no more than 200 g.
- To keep the body in good shape, before and after training, consume glutamine - 10 g.
- Also, before and after physical activity, 5 g of creatine are taken - it increases performance.
- Half an hour before training, it is recommended to drink 40 g of protein in the form of whey.
Exercise and proper nutrition will help you quickly achieve lasting and maximum results. Do not forget that every organism is unique, so the results will be different for everyone.
When to expect the effect
Regular exercise helps to quickly change the figure, tighten muscles, and increase endurance. If you engage in physical activity 3 times a week for a month and follow all the trainer's recommendations, the result will already be noticeable.
All fat deposits on the hips, sides, in the abdomen are actively burned, the waist volume decreases. Due to the fact that the muscles of the press are significantly strengthened, it is possible to avoid sagging skin and the appearance of non-aesthetic folds.
To achieve the maximum effect, it is imperative to develop a special balanced sports nutrition. An experienced trainer will help you choose it, who will take into account the individual characteristics of the human body.
ABL workout helps not only to get rid of excess weight, but also to make the body slim and more enduring.
Initially, you should choose a light complex or perform 5-10 repetitions, and then increase the load - this will help not only achieve the desired results, but get a lasting result. In the future, to maintain shape, you can perform the complex for 1 hour a day 2-3 times a week and not worry about returning the kilograms.
Video on the topic: ABL training - what is it
How the ABL workout goes: