How to pump up a girl's abs at home. Effective exercise and training program

Active physical exercises are the main component of a healthy lifestyle, which does not require significant time and material costs. Light and strength cardio exercises are available to everyone, even at home. Everyone who is interested in healthy lifestyle has heard the phrase "swing the press". However, the importance of having a relief for girls is not always clear.

Why do you need to download the press

Beauty is the primary factor motivating to work out the press, but in addition to the visual component, the effort expended will directly strengthen the strength and endurance of a person.

In girls, pumped up abdominal muscles will contribute to:

• facilitate childbirth;
• healthy posture;
• effective work of internal organs;
• endurance;
• losing weight.

Abs training helps blood flow to the organs in this area, and most exercises involve the spine. The muscular structure of the abdomen plays the role of a kind of skeleton that forms the bearing and facilitates the process of tightening during childbirth.

Preparing for fitness classes

Abs is a muscle part of the body that can be pumped separately from other muscles. Therefore, the opinion is mistakenly formed that work on it does not require preparation. Any set of classes includes local and basic exercises. The latter involve a large muscle group in addition to the abdomen.

Without a thorough warm-up, training can lead to the following consequences:

• muscle tears;
• convulsions, dislocations, sprains;
• intestinal obstruction, abdominal pain;
• back break.

Separately, it should be noted that loads with large weights for a woman are fraught with serious consequences accompanying gynecological problems, disorders of the musculoskeletal system. It is unacceptable weight more than 10 kg or one with which it is impossible to do 3-4 sets of 15 repetitions.

Proper preparation consists of five small additional steps:

1. Stretching the muscles.Before pumping will avoid unnecessary trauma. In addition, it will help warm up, increase the range of motion during exercise in order to work them out qualitatively.

2. Gymnastics for the joints. Some fitness models claim that in addition to the gym, they exercise abdominal muscles at home, but in this case it becomes inexplicable why their muscle corset is different from the physique of gymnasts or dancers. A thin, flexible waist with small but high-quality relief depends on the worked out tendons and ligaments. And they are involved in movements in which the muscles are simultaneously loaded and stretched. These include, for example, hyperextension or pull-ups.

Joints play a significant role in training ligaments and tendons. Therefore, before strength exercises, you need to perform a joint warm-up.

Rotational and oscillatory movements (swings) are performed in:

• hands, elbows, shoulders;
• feet, knees, hip joints;
• body, neck;

3. Aerobic exercise (warm-up).This part is 10 minutes of cardio.At the same time, they perform jogging, jumping rope, or tendon gymnastics while walking. This is in order to warm up and increase muscle strength. Warming up prepares the cardiovascular system. When exercising between approaches, you cannot rest: you need to use a light warm-up so that the working muscle fibers help the heart pump blood.

4. Hitch. With power loads, fat burning processes are also involved. However, both with the first option and with cardio, excess weight is burned after 40 minutes of exercise. But in the second case, this process is more intense. Therefore, intense cardio is best done after strength training. It must be remembered that you cannot sharply strain the heart, therefore, such aerobics is completed smoothly with the same exercises as the warm-up.

5. Stretching. This stage relaxes the body and helps to reduce the pain symptom (DOMS). In addition, stretching after training has been associated with the aforementioned effect for athletes. More attention is paid to those places that have been worked out more.

The whole complex of additional procedures takes 15-20 minutes from the whole workout. At these stages, it is worthwhile to individually allocate time, depending on how well the effect will be felt.

Coaching the abs for girls at home can seem like a daunting task because of the additional training rules. However, due to their observance, any self-training will not be inferior to professional activities.

Even the most contoured body will not be visible under the large body fat. Therefore, there is an additional preparatory stage for beginners. If the initial state of the body is far from the desired result, and the girl herself is far from sport, more thorough preparation should be started.

It is accompanied by the reduction of the percentage of body fat to 18%. This can be done with daily walks for a distance of 4-5 km and dividing the meals into 4 or 5 meals.

Exercises for the abs

Various types of loads are offered for implementation. Their selection-combination is determined according to the given result.

Basic

Aimed at a comprehensive study of the entire body.

Plank

The exercise can be performed daily and at any time, but on an empty stomach. They stand in the bar for 10 seconds, gradually increasing the interval to 2 minutes. The plank works the entire surface of the abdomen, back, arms, buttocks and legs.

This option is performed from a position similar to push-ups from the floor. Hands are kept parallel to the floor with the brushes away from you. The whole body is tense, in a straight line. The socks should be pulled together and supported. In this position, they freeze for the maximum allowable time.

Ups, crosses, kicks

Performed first. They use the lower abdominal muscles, lower back and legs. Since these movements are difficult, it is better for a beginner to start with 5-8 repetitions, 3 approaches.

Classic push-ups

They can be regular and cross, as well as with an additional raising of the legs bent at the knees. The upper part of the press, the lumbar region is being worked out; in the latter version, the stomach, back, legs are additionally involved.

It is recommended to start with 12 repetitions, approaches with classic, cross push-ups. In the latter form, 8 repetitions are performed, 2-3 approaches.

Local

For girls who want to train the abs at home to cubes, local work is necessary. Some of these exercises include classic, cross push-ups, plank, squat, gluteal bridge. Such training is not recommended for those who are afraid of an increase in waist volume.

Hyperextension

Simulator exercises can be repeated at home. This will be a kind of push-ups, but then you need to lie on any surface so that the body does not have support when tilting.

It is worth asking someone in advance to provide support for the legs or, if possible, perform push-ups from the wall bars, fitball.Works on the central upper and lower press. Performed in 8-12 repetitions, 3 sets.

Reduced waist

Vacuuming the abdomen is the best option for reducing the waist and belly fat. It is independent of the main training and is suitable for daily use.

It is done while lying down, standing or on all fours. The essence of the process is as follows: an exhalation is made, in which the stomach is drawn in as much as possible and the position is held for 20 seconds. In the last variation, as you exhale, the back is flexed upward as much as possible.

Vacuuming is performed daily on an empty stomach or on an empty stomach. For the result, it is enough to start with 15 repetitions in three sets, gradually increasing the interval.

This method will be useful for those who have a discrepancy in the muscles of the abdominal wall or for the prevention of this symptom.

To determine the presence of this diagnosis, you should lie on your back, draw in your stomach and put your finger slightly below the navel. If the cavity found by palpation is more than 5 cm wide, then vacuuming will help get rid of the problem.

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Duration of training

The optimal duration for each session varies from 50 minutes to an hour, of which 20 minutes will be spent on preparation and cardio. The complexes alternate, therefore, to work on the press, 1-2 lessons per week are enough, taking into account the bar, vacuumization. The first lesson can be done with an emphasis on strength exercises, the second one can be left to yoga or stretching.

If you work out the press at home for the girls the only goal, then you can shrink the duration of the complex to 15-20 minutes and increase the number to 3-4 per week.

The main thing is not to take long breaks. The first results will be visible in a month.

Training program for 30 days

The first thing to remember with any training is that the types of loads should alternate. The body quickly gets used to one type of exercise, so the complex needs to be changed every week. So the body will learn to perceive the old system as a new one, and the result will come much faster. The complex will be accompanied by a bar, evacuation with increasing intervals.

First week

1. Leg raises.

Perform with 5-8 repetitions, 3 sets. After one workout, the number of repetitions is increased by 3-5.

2. Classic push-ups.

Perform 12 repetitions, 3 sets. In each workout, increase by 3-5 repetitions.

Second week

1. Cross leg raises.
2. Cross push-ups.

   

The number of repetitions is 12-15 repetitions, 3 sets.

Third week

1. Swinging legs.
2. Leg push-ups.

Perform in 4 approaches with 12-15 repetitions, increasing the number of repetitions by 2-3 with each swing.

Fourth week

• Leg push-ups - 15-20 reps in 3 sets.
• Cross push-ups - 20 reps in 3 sets.
• Hyperextension - 8 sets of 3 reps.

With a sufficient level of preparedness, you can use weights once a month or perform a superset (training without breaks between sets) of three exercises.

Effective exercise to maintain effect

In addition to the classic workout of muscles, there is equipment that makes the load more effective. With the help of them, other muscles are worked out that do not work in the classics.

On the chair

The chair should be stable with a backrest. First option: sit on the edge of the chair, bend over to the back, without bending the back straight or alternately touching the shoulder. Second option: grasping the back of the chair, they raise their own weight above the seat. Then a lot of support goes to the arms.

On the horizontal bar

To swing the press on a horizontal bar is not suitable for beginners. There are two types of exercises that give a high load to the entire muscle frame: simple pull-ups, leg raises. It should be borne in mind that you do not need to start work on the body with such types of load: it is unnecessarily traumatic for beginners.

Using a fitball

Fitball is a great way to engage your joints and tendons. With its help, direct, reverse hyperextension, twisting or push-ups are performed in a sitting position. With a regular ball, a plank effect can be achieved, since exercise ball exercises involve parts of the body that maintain balance.

Program for beginners

For those who are still only dreaming about the press, there are other ways to get it. It is worth knowing that the press, one way or another, is involved in almost all exercises. Therefore, for girls who want to work out the lower part, to make the press more pronounced, you can stop at squats, lunges and gluteal bridge.

Those who want to emphasize only the abdominal area should remember some rules:

• Compliance with training is important. If the plan is carried out with difficulty, then it is worth increasing the interval between classes, not trying to do more repetitions from the first classes.
• You cannot overload an organism that has not received at least a minimum cardio load with sets, weights.
• Contrary to the opinion of trainers, you should not train if your muscles hurt. The nature of pain lies not only in muscle fibers saturated with lactic acid. Any workout is accompanied by muscle damage; if the damage is too great, then the fibers need more time to recover, otherwise the bonds between them will break, and work on the press will be useless.

When completing a workout plan, you should not forget about nutrition. Two hours before class, you should take a portion of complex carbohydrates, otherwise any physical effort will be meaningless.

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Features and secrets of training

Professional athletes consume nutritional supplements. This action is justified: in order for the fiber connection to be restored, and the muscle to become larger, a certain amount of essential amino acids is required, which cannot be immediately taken from the body's resources.

They are found in animal, vegetable protein. And meat products are digested for several hours, therefore it is impossible to predict the time when the body will be able to receive them.

Protein powder contains protein that is absorbed instantly. Therefore, for high-performance muscle building workouts for girls or boys, additional protein is still required.

With the above information, finding a flat, contoured press is not difficult. The main thing is to remember the basic rules. The workout needs to start smoothly, just finish it. When working on muscles, we must not forget about the joints, tendons. Workouts should be done in a measured manner, without fanaticism with an integrated approach.

Video on how to pump up the press for a girl

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