How to pump up the abs quickly for a girl at home. Rules, exercises, training program

If a decision is made to tidy up the figure, the recommendations of fitness trainers will help on how in a short time (in a week, two or a month), you can pump up your abs, get rid of fat in the abdomen and become slim. An important role is played by the correctness of the exercises, their intensity, the number of approaches.

Training rules

An important nuance when planning workouts for girls is coordinating it with the personal menstrual cycle. Physical activity is undesirable during the cycle, 1 day before and 2 after it.

Basic training rules for girls:

• If young men focus on strength exercises to build muscle, then for girls the load must be alternated with stretching and endurance training.
• You need to start classes at least 2 hours after eating.
• Do not practice before going to bed (less than 2 hours).
• A more difficult task is faced by girls who are overweight in the abdomen. Therefore, abdominal exercises must be combined with weight loss workouts - fast walking or jogging. A well-balanced diet and drying of the body are 2 more prerequisites for getting rid of body fat.
• The optimal routine of training is 2-3 during the week. For the press, they often practice daily "pumping" for 15 minutes. Especially if there is motivation for a crash course (for example, to tighten up your stomach and pump up your abs as soon as possible).
• Before moving on to the main complex, you need to warm up, warm up the muscles. This will allow you to achieve the most efficiency from the swing of the press.
• As a warm-up, you can use dance and gymnastic movements, stretching.

Organization of classes

Experienced trainers say that it is quite possible to pump up the press in a short time, in a week or two. But do not immediately give yourself maximum loads. At home, a sports rug spread on the floor is enough.

The room should be well ventilated before starting classes. It is ideal to perform the complex with an open window (except for cases when the window faces a gas-polluted road).

Weekly program

It is advisable to do it at the same time. Usually, experts recommend intensive training at intervals of 1-2 days, resting the muscles. To see results within a week, 10-minute ab exercises are preferred to practice daily.

To gain a flat stomach, you must include strength exercises, including with dumbbells, in the program.

The first lesson is for beginners with a poor level of training.

• Warm-up to warm up the muscles (jogging on the spot or dance steps, jump rope);
• Exercise 1. Raising the legs. Starting position - lying on your back. Approaches - 3, 10 times each.
• Exercise 2. Straight twists. Perform 10, 3 sets.
• Exercise 3.Reverse twists. 5-10 times (depending on physical fitness) for 3 sets.
• Exercise 4. Half-lifts. 3 sets. Each is 10 movements.
• Exercise 5. Plank. 4 sets (hold for 20 seconds). Break - 1 minute. Add 20 sec. daily.

On the following days, add 1-2 exercises for different muscle groups to this complex. Bring the number of exercises to 10-12. Gradually increase (until muscle burning) the number of repetitions.

Rest between exercises should be no more than 1 minute.

To pump up the press as quickly as possible, you should pay attention to other physical activity. Such regular exercises will be very effective:

• run;
• fast walk;
• swimming;
• exercises with dumbbells.

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How to tighten your stomach in a month

A girl can see the real results of improving her figure after regular classes in 2 weeks and even more so in a month. The main thing is to persistently follow the set goal and properly organize work on your body.

Basic rules for organizing classes:

• You need to do at least three times a week. Long breaks between workouts can negate any previous results.
• Exercising in the morning on an empty stomach is ideal. In this case, fat stores previously accumulated by the body are burned. If a different time is chosen for classes, it is important to spend them no earlier than 1 hour after a snack and 2 after a full meal.
• It is advisable to increase the number of repetitions (the number of exercises) gradually. The first day of class should be the most gentle.
• It is impossible to get rid of the fat layer on the stomach without organizing a balanced diet and diet.
• In the development of the press, rapid changes - within a few days - should not be expected. But if the "mechanism is launched" - they will certainly be. It is important to tune in to long and hard work on your body.

Proper nutrition

Once they begin their intense abs workout, not everyone pays attention to nutrition. Many habitually start their day with coffee, often supplementing it with something sweet. Lunch is either transferred to the evening, or is reduced to the usual set of products.

Professional athletes know how to build abs in a week. You need not just go on a diet, but go to the correct - more rational saturated diet.

Nutrition rules during the tummy tuck period:

• The daily diet should consist of one third of proteins, another third - vegetables, 10% - fats, the rest - complex carbohydrates.
• Divide meals into 5-6 (of which 3 are main). Special recommendation for breakfast. It is the most important of all meals and provides energy for the first half of the day. It is worth giving preference to complex carbohydrates and proteins. It can be porridge, the next day - vegetables with an egg. Experts recommend starting the day with a glass of water in order to effectively and quickly start all processes in the body after a night's relaxation.
• Do not forget about the correct drinking regime during the day - 300 ml of water per 1 kg of its own weight.
• Replace “harmful” foods with useful ones. For example, sweet pastries - for dried fruits and nuts; fried fatty meat, sausage - for boiled chicken, veal; sweet soda - for green tea or plain water.

Practicing split meals is very effective for weight loss

That is, do not consume proteins and carbohydrates (meat + porridge, meat + pasta, egg + bread, etc.) at one meal. Needed: meat + vegetables, pasta + vegetables, fish with vegetables. Avoid combining fats and sugars (the latter should be kept to a minimum).

Exercises for the press for girls

Workouts for girls have their own characteristics. At the first stage, they are aimed at:

• muscle tightening;
• removal of fat from the abdomen;
• giving it a beautiful shape.

These exercises are designed taking into account the characteristics of the female body, they are safer and more gentle. The complex includes training of all sections of the press - upper, lower and lateral.

For upper press

Twisting # 1

Use a special mat.

1. IP - lying on your back.
2. The legs are bent at the knees, the arms are behind the head. Raising the body to raise and linger.
3. Go down smoothly. Repeat 15-20 times, for a start - 2 sets.

Deflections

Lying on your stomach.

1. The outstretched legs are tense. The fingers are clasped behind the back.
2. Inhaling, raise your torso (upper part). Press firmly to the surface of the leg.
3. Hold the torso at the top, making the maximum possible number of slowed-in-out breaths. Start with 10 exercises, 3 sets. Increase the amount of exercise individually until the muscles burn.

Back bends

Perform from a sitting position.

1. Legs need to be bent at the knees, put your feet on the floor. Hands must be extended in front of you, palms turned up.
2. Lean back gently, up to an angle of 45 degrees. The upper press is tense. It is better to bend your arms, your fingers are clenched into a fist. Hold for 3-5 seconds.
3. Start 8-10 times. Number of trips - 3.

The letter "T"

This exercise, in addition to the upper section, uses the rest of the muscles of the trunk, develops balance.

1. The starting position is the classic push-up pose. The torso rests on straight arms, as well as toes.
2. It is necessary to transfer the weight to the right hand, tearing the left off the floor, turn around. Thus, the body together with the arms, as it were, form the letter T. So linger for a few seconds.
3. Repeat at least 8 times in one direction. Perform the first time 2, and then (depending on the physical form), practice 3 sets.

For the lower press

All exercises should be done 15-20 (in the first lesson - 10-15 times, depending on how you feel), 3 sets.

Twisting # 2

Lie on the floor, use a sports mat.

1. Raise your legs and bend your knees. Keep your hands under your head.
2. Pull the torso to the bent knees, raising it by 20-30 cm.
3. Stay at the top for a few seconds.

With leg lift

This strength exercise is performed on your back. Slowly raise straight legs until a right angle is formed.

"Harmonic"

Sit on the floor, leaning back on bent arms.

1. Straighten your legs. Raise them slowly by 20-30 cm.
2. Hold for 3-5 seconds.
3. Pull your legs to your chest.

Repeat as many times as possible.

Lying steps

Lie on the mat, stretched out on your back, arms straightened along the body. Raise your legs by 30-40 cm, in this position perform quick “steps”.

For lateral muscles

This part of the muscles is responsible for the formation of the contours of the figure, waist. For beginners, it is advisable to perform these exercises 8-10 times, the first - 2 approaches, then - 3, with an increase in the number of exercises to 15 or more (focus on well-being - the appearance of a burning sensation).

1. IP - lying down, raise the legs bent at the knees. Pull them alternately to the right and left shoulder.
2. Sit on the floor, on the mat, arms raised up, legs straighten. Alternately reach out with your hands to your feet. Turn the body in the direction where it is tilted.
3. IP - standing: spread your legs wide, sit down a little. Close your hands on the back of your head. Perform inclinations in each direction in turn. Try not to unfold the case.

A set of exercises

The next complex will help to pump up the press in a week without assistance at home.

It is recommended to repeat each of the above exercises 15-20 times. For beginners, physically unprepared girls, in the first classes, the number of repetitions should be reduced, focusing on their own feelings - usually this is a burning sensation in strained muscles.

Raising the legs

For beginners, the following option is recommended.

1. IP - lying down, the back is pressed to the surface, alternately raise each leg.Raise 45 degrees (minimum) and 90 (maximum).
2. In the upper position, hold the leg for 1-2 seconds. Practice 2 sets.
3. To complicate the exercise and make it more effective is to raise both legs at the same time, without placing them on the heels when lowering. Bring sets to 3, each up to 20 or more repetitions (until burning).

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Raising the torso

Take a position lying on your back. In this case, it is necessary to bend your legs, put your feet on the floor. Hands with elbows apart - in front of the chest or closed behind the head. To rise, without sudden jerks, bringing the body as close as possible to the knees. Lower yourself onto the mat. This is the easiest way to lift your torso.

There are also more complex ones. For example, raise your torso to your legs raised at an angle of 60 degrees. In this case, the legs are crossed and bent at the knees. In the gym, this exercise is effective on a Roman chair.

Plank

This is an effective exercise for your entire corset, including your abs. Having mastered its classical position, in the future they move on to modifications and complications. You can do the plank from the rest on the palms or on the elbows.

1. Straighten your legs and rest your fingers. The back is straight, without deflection in the lower back, the pelvis does not protrude.
2. From head to toe, the torso is a straight line. No need to raise your head, your gaze is directed downward.

It is performed statically, it is necessary to hold as much as possible. After dropping to the floor, repeat to start again.

Half-lifts ("Spring")

IP - lying down, bend your legs, feet are on the floor.

1. Tear off the shoulder blades 30 cm from the mat, holding your legs with your hands.
2. Then straighten your arms, straining your abs.
3. Perform springy movements with a small amplitude. In one approach - at least 15 movements.

"A bike"

Lie with your back on a gymnastic mat:

1. Put your hands under the buttocks, palms down (for beginners) or put your hands behind your head (more difficult option). The lower back is firmly pressed to the surface throughout the exercise.
2. Raise your legs by 30-40 cm.
3. Bending one leg at the knee, bring it closer to the chest. Extending it, at the same time bending the other leg, repeating the rotation of the bicycle pedals.

"Boat"

The classic option is execution in a position on the back.

1. Hands are pressed to the body, the stomach is pulled in, the legs are straightened.
2. At the same time, raise your shoulders and legs to a height of 40 cm. Keep an emphasis on the buttocks for 5-8 seconds.
3. Lower yourself onto the mat. Similarly (with raising the forearms and legs) make a "Boat" on the stomach.

Reverse crunches

Performed lying on the mat, raise the bent legs.

1. It is necessary to lift the hips off the floor and raise them perpendicular to the floor surface.
2. Take a breath, strain the abdominal muscles as much as possible.
3. Next, pull your knees to your chest and exhale. Do not unbend the legs at this time, the pelvis is raised completely above the floor. A complicated option is to pull the legs first to the chest, and then to the head.

Fitness trainers recommendations

A beautiful, flat and toned belly is the result of an integrated approach and rules that must be strictly followed.

• Simultaneously with the organization of training (ideally - 3-5 days before their start), it is necessary to switch to a balanced diet, limiting the use of "harmful" foods as much as possible. Eliminate baked goods, sugary carbonated drinks, limit alcohol.
• It is necessary to adhere to the general requirements for the number of repetitions and take into account personal feelings. The best marker is muscle burning.
• An intense pace is a prerequisite for gaining a toned belly in a week. At the same time, exercises are practiced for the entire core. It is important to work each muscle. Some exercises should be done statically or slowly, linger in a certain position for 3-5 (and sometimes longer) seconds.
• You should not start working on the press without warming up the muscles, warm-up.You can jump rope for a few minutes, run on the spot. Gymnastic exercises, dance steps, stretching are acceptable - anything that prepares the muscles for intense work.

The complex must include exercises for different parts of the press: these are the upper and lower, as well as the oblique abdominal muscles.

They perform twisting (up to a burning sensation in the muscles), various options for raising the legs, deflections, raising the pelvis on one leg, "scissors", "bicycle". Effectively raising legs on the horizontal bar, wall bars - if there is an opportunity to work out in the gym.

The main thing is how to make the complex more effective, in order to pump up the abs in a week, is to supplement it with other physical activities.

For example, jogging - you can count on weight loss and a more tangible effect on the abs.

Following the advice on nutrition and organization of training, it is quite possible to achieve a beautiful figure with a flat stomach and pumped up abs in a fairly short time.

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