I have six abs. OK. Sometimes I have 6 “packs”. OK OK. For two months of the year I have 6 immaculately pumped up abs on my stomach. Sorry to embellish, but I'm not a photo model or a fitness model or anything else. I am already a fairly mature and life-worn 37-year-old man. But I can build my abs without any problems 30 days before getting a six-pack. Is this real, you ask.

I'm not going to fool you into thinking that anyone can achieve this in a month. One month may not be enough for some people, as losing belly fat depends on many factors. Genetic predisposition, current weight, diet, past injuries, etc.

A picture belly is not a dream. In my opinion, any self-respecting girl, woman or man can pump up their belly. If you exercise regularly, eat healthy, don't have any serious herbs, aren't obese, and are willing to work hard on yourself, then getting ripped abs quickly is within your power. How to pump up your abs in 30 days? The way to achieve this is simple and quite realistic, but requires strict adherence to the rules and hard work, and it is as follows:

The most important rule of the “6 pack”: Create a calorie deficit!!!

Forget all that diet mantra you've read and heard before, the process of burning fat comes down to one simple and proven fact. You need to burn more calories than you consume. It is in this way that you will get rid of fat deposits on your stomach and understand how to pump up your abs in 1 month, because the abdominal muscles are hidden under the fat.

Powerful abdominal workout at home!

How to create a calorie deficit?

1. Cardio exercise and weight lifting

The fitness world is divided into two camps when it comes to cardio exercise and its effect on weight loss. For one part of people, intense cardio training - the best option for weight loss, while the other part sticks to more relaxed options for cardio training. The first type of workout will help you burn excess fat faster, but high-intensity cardio exercise is much more difficult. To burn the same amount of calories, but with the help of measured cardio exercises, it will take more time, but the loads here are moderate. Choose the one that suits you best and remember that all that matters is the calories you burn.

Your body will change with cardio exercise. You will undoubtedly lose weight, but it is better to combine these exercises with weight lifting, otherwise the sculpted tummy will not be visible at all. I don’t stop carrying iron until I understand that I’m not ashamed to expose my perfectly toned torso somewhere in a public place. My training program is very simple. If I include cardio exercises in my workout, then I understand that I need to lift less weight than usual, and I also shorten the pauses between approaches in order to properly distribute the load from the added cardio. With this approach, the muscle will pump up faster. And I keep lifting weights because the more muscle you have, the less fat you have. Like I said before, it's all about burning those calories!

2. Food

ABOUT It is very difficult to propose and develop a specific diet that would suit absolutely everyone and, thanks to which, you could get perfect abs in 30 days. Everyone is different, and in general I don't think dieting as such really works. You need to know your body and be aware of foods that contain a lot of nutrients and few calories. I personally practice intermittent fasting as a means of maintaining a functional eating plan for myself. Believe me, it is much more useful than just weight control.

If you eat plenty of lean protein, about the same grams as you weigh, eat plenty of greens, fruits and vegetables, and fill out the rest of your diet healthy fats and carbohydrates, I can say with confidence that you are on the right track to losing weight and the coveted 6 “pack”.

3. Drink water

Drink up to 3.5 liters of water per day. Water helps you curb the feeling of hunger, and also more fluid is retained in the body - this is a whole problem when trying to pump up your abs to definition. At home in the morning, pour the required amount of liquid into some container, and every time you feel hungry, drink water before you start eating. Most of the time, when we think we're hungry, we're actually thirsty, so drinking enough fluids will help you eat less. With sufficient fluid intake, pumping will go faster, because our goal is perfect abs in 30 days.

4. Stop training one muscle group

I want to clear up a major misconception about lifting weights. By doing exercises on just one muscle group, you will not be able to get rid of fat deposits throughout your body. This training scheme is not productive; with its help, muscle mass is pumped up, but fat does not go away. If you spend in gym 20 minutes a day, doing crunches and planks, the fat in the abdominal area will not decrease. Try to do a variety of exercises to achieve maximum results. We pump up the whole body, not just the abdominal muscles!

5. Weight loss pills and supplements

Is it possible to pump up your abs in a month using weight loss “pills”?! No matter how tempting and promising the labels of these drugs are, b Most of them are stuffed with ingredients that have nothing to do with burning fat or are completely dangerous to health, since in order to achieve a visible effect, you have to drink them in large quantities or doses. My advice is simple: forget about diet pills and stop doing nonsense, direct all your energy into hard work on your abs, then there will be results.

Press in a month. Maybe? For beginners and advanced

Abdominal exercises

So, we have looked at the main recommendations, the observance of which will contribute to the appearance of the coveted 6 “cubes”. Now let’s move on to the question of how to pump up your abs in a month at home to six-pack abs, namely, specific exercises that will speed up this process and bring it to completion. As mentioned earlier, spending an entire workout just on abdominal exercises is not advisable. It's best to leave some time at the end of your workout for them. It is desirable that there be such training 3-4 per week, then it will be easier and faster to pump up your abdominal muscles.

Below I have selected so that the pumping of the cubes will be more intense. They can be included in any workout. I suggest you choose any two of them and do approximately 3 sets of 30 reps during every workout. In the end, you will come to the conclusion that I was right that you can pump up your abs in a month by combining these exercises and weight lifting.

Crunch on the block

Crunch-bike

Hanging Leg Raises

Plank Spiderman

Leg raises for lower abs

Conclusion

To get beautiful and sculpted abs, you will have to work hard and be disciplined. It may cost you mental and physical suffering. Don't believe those who say that everything can be done much easier. And there is no other fast way pump up. Just start working on yourself, create a calorie deficit, exercise regularly, lift weights and do cardio, eat right, drink plenty of fluids and don't listen to any magical promises. If you follow these recommendations, you will get your 6 “pack” in thirty days. A week will pass and you will begin to feel and see all the transformations in your body. And they will show off on your stomach as long as you continue to train! I am sure that after reading this article, you will have the right idea about how to pump up your abs in a month at home to six-pack size.

Relief abdominal cubes are a sign of beauty, strength, and harmonious physique. Pumped up abdominal muscles are necessary when walking; they support the stomach, liver, and kidneys. When they are weak, a belly forms. To quickly train your abdominal muscles, you don’t have to become a bodybuilder, since girls, boys, men, and women can pump up their abs at home. The main requirement is regular exercise and proper nutrition.

How many abs and levels of abs?

Those who have been involved in fitness for a long time know how to pump up their abs and achieve six-pack abs. Beginners should figure out what “packs” are and how many of them should appear as a result of home training.

The so-called “cubes” are formed by the rectus muscles. There are two of them, they are located vertically, one on the left and one on the right side in the middle of the stomach.

Each muscle is divided into 4 cubes, there are 8 in total. Only the top six are square, the bottom pair looks like two triangles.

The division of the rectus muscles into upper and lower levels is conditional, made, among other things, for the convenience of grouping the proposed complex of 10 effective exercises for the abs.

Food to lose belly fat

If the abdominal muscles are weak and flat, and the layer of fat deposits is large, in order to quickly pump up the perfect abs you will need proper nutrition. Otherwise, no one will see the most prominent cubes under a layer of fat.

To quickly increase the volume of muscle mass in the front of the abdomen, it is necessary. Its intake also helps to get rid of excess fat, since the body spends significant amount calories.

Immediately after performing exercises to train the abs, they are necessary, which in this situation will not have time to turn into fat, since tired muscles require an early supply of energy for quick recovery and growth.

It is especially important to follow nutritional rules when pumping up sculpted abs for girls and women; their body, due to natural physiological reasons, is prone to accumulation.

It helps to avoid overindulging in sweets, physical activity during the day, frequent meals in small portions, and sufficient intake of moisture into the body so that after getting rid of fat deposits, the skin retains its elasticity.

How and how much to pump up your abs to six-pack

The abdominal muscles recover quite quickly, so physical activity on the upper and lower sections and oblique muscles can be alternated during one session.

A beginner should avoid intense home workouts, otherwise the muscles will become sore. At first, a set of 3-4 any proposed exercises for the upper and lower abs is enough, each one performed maximum amount repetitions that will be possible, two or three approaches, lift in a day or two.

You need to get involved, be patient, and not set the goal of pumping up sculpted abs in a week or a month. A little time will pass, and home workouts will begin to bring pleasure and improve your mood due to the entry of endorphins into the blood - “hormones of joy”.

To constantly increase the relief of the cubes, continue to train the upper and lower sections abdominal muscles. To quickly pump up your abs, increase the number of repetitions of each exercise without weights to 15-20, and with a dumbbell to 10.

Home workouts for men, women, girls short term will increase the relief of the upper and lower muscles if you perform each exercise with full tension and dedication - to the point of “I can’t”.

In an effort to quickly achieve perfect abs, you shouldn’t literally pump them up. Excessive swinging involves the stabilizer muscles, which are responsible for balancing parts of the body during exercise, as well as the transverse abdominis muscle. As a result, your waist may begin to look fuller.

Home exercises for upper abdominal muscles

To quickly pump up your oblique muscles and upper abs, perform the following sports movements while lying on your back:

Exercise 1 ("crunches"):

1. Legs bent at the knees, feet on the floor a short distance from each other.
2. The palms are clasped at the back of the head, and beginners have their arms straightened on the floor at the sides of the body.
3. Lift your shoulders and upper body off the floor, touch your right shoulder to your left knee, keep your legs motionless.
4. Hold, return to the starting position.
5. Repeat for the other side.

Exercise 2 (pumping up the abs by raising the legs):

1. Clasp your palms at the back of your head.
2. Raise your straightened legs to an angle of up to 45 degrees.
3. Hold, slowly return to the starting position.

Exercise 3 (simultaneous lifting of arms and legs) helps to pump up the abs and emphasize the relief of the abdominal muscles, but it requires training, so it may be difficult for beginners:

1. Hands on the floor, straightened, head between forearms.
2. At the same time, raise your straightened arms and legs towards each other, and in the upper position, touch the instep of your feet with your fingertips.
3. Hold, take the starting position.

Exercises for pumping up the lower region

To strengthen and develop the oblique and lower abdominal muscles while lying on your back, perform the following exercises:

Exercise 4:

1. Straighten your arms, place your palms under a heavy home furnishings item.
2. Raise your straightened legs, lift your pelvis off the floor.
3. Bring your knees closer to your face so that your toes touch the floor.

Exercise 5:

1. Legs bent at the knees, feet on the floor, arms straight at the sides of the body.
2. With your left knee, touch the crook of your right hand lying on the floor.
3. After a short pause, slowly return to the starting position.
4. Repeat with the other leg.

Exercise 6 (“bicycle”):

• Imitate the rotation of bicycle pedals with your feet.

Exercise 7:

1. Legs bent at the knees, feet on the floor, palms clasped at the back of the head.
2. Alternately touch your right knee to your left elbow, and your left knee to your right elbow.

Exercise 8 (pumping up the lower abs on the horizontal bar):

• Raise your straightened legs in an arc, touching your knees to your shoulders.

This exercise helps to quickly deal with a bulging belly.

How to pump up your upper and lower abs

The exercise wonderfully develops the abdominal muscles, makes the abs more prominent, but requires athletic training, so it may be difficult for beginners.

For home training of the oblique muscles, as well as the upper and lower abs, lying on your back, do the following effective

Exercise 9:

1. Legs and arms are straightened, palms on the floor on the sides of the body.
2. Raise your straightened legs at an angle of 45 degrees.
3. Hold for a few seconds.
4. Slowly lower your legs, but do not touch your heels to the floor.
5. Raise your straightened legs again at a 45-degree angle.
6. Alternately touch your toes to the floor to the left and right of your body.
7. Take the starting position.

Exercise with dumbbells

To develop the relief of the upper abdominal muscles, perform

Exercise 10 (dumbbell crunches):

1. Lie on the floor, legs straight, feet under a heavy object (bed).
2. The hands hold the dumbbell at chest level or behind the neck.
3. Lift your shoulders and upper body off the floor, touch your left shoulder to your right knee, and return to the starting position.
4. Repeat for the other side.

Perform up to 10 times, 3-4 approaches. After 2-4 sessions, increase the weight of the dumbbell. With this exercise with weights, some people manage to pump up sculpted abs in a month.

How long does it take to pump up your abs?

Performing the described 10 abdominal exercises at home does not require special devices except for the rug.

Having learned how to pump up six-pack abs, even a beginner can achieve the desired result with regular training in a short time. It is difficult to achieve relief in a week or month, especially if the level of sports training is low.

Some girls, women, and men manage to pump up their abdominal muscles in a couple of weeks or a month, others need more time.

Modified: 02/10/2019

For a month at home. By combining the correct, carbohydrate-free diet, and using a simple program training. We will get a beautiful, deep and aesthetic belly with six-pack abs.

What is a press

The abs are a solid abdominal muscle that is not divided into lower and upper sections, as many people like to divide it.

In fact, everyone has cubes, only some have them under subcutaneous fat, while others are very thin and their abs do not have enough volume.

The rectus abdominis muscle performs the function of adducting the chest to the lumbar region and supporting the body. It's like a bridge between the ribs and the pelvis.

Training principles

The abdominal muscle is relatively small and progresses quite quickly,

One month is enough to see significant results!

Of course, we are all individual, but there are also basic values: on average, for a burning sensation, 20 repetitions are required, and for complete atrophy, 3 intense sets of 20 repetitions.

Common Mistakes

Especially for beginners who have watched enough videos about how to pump up abs in 1 month, and sit for days pumping them up, thinking that the more, the better.

This is where the first error comes from:

♦ 1. Lots of load

Explanations

Small muscle groups:

• press,
• triceps

do not require a large amount of training, one full workout per week is enough. (Abs, you can train every day, but apply the load in small portions).

♦ 2. Execution technique

Explanations

I noticed how some people perform strange movements, as they think for the abdominal muscles.

To check what exactly you are currently pumping - (while performing the abdominal exercise, place one index club on the chest, and the second on the end of the abdominal muscle, near the groin area). If they come closer, the exercise is performed correctly!

♦ 3. Poor nutrition

In order for the cubes to appear, you definitely need to monitor your diet. Less carbs and more proteins.

More details at the bottom of the article. ↓

Pump up your abs in a month, a program of 3 exercises

In this six-pack program, I will offer you 3 exercises that you need to do every day, just 1 set. In total, it will take no more than 20 minutes, and after 30 days, you will be able to enjoy sculpted abs.

Monthly exercise list

Leg raises while lying on your back

This exercise fully engages the entire muscle, stretching the abs and filling it; it is the leg lift that is considered a basic movement that can be performed on the horizontal bar, uneven bars or the floor.

Execution technique

• We lie down on the floor, put our hands behind our heads and grab something, for example a sofa.
• Next we raise our legs at an angle of 90 degrees, the lower back pressed to the floor
• Lower your legs while inhaling, almost touching the floor

To make this abdominal exercise easier, simply bend your knees.

Leg-elbow on back

The exercise also uses the lateral and serratus abdominal muscles, which are responsible for the width of the waist.

Execution technique

• Starting position is the same, lie on your back and raise your legs 90 degrees
• Then we bend our knees and begin to touch the knee to the elbow of the opposite hand
• Exhale at the moment of touch

Plank with knees to chest

I'm sure you know what a plank is, we'll use the same starting position but add a little more dynamics.

Execution technique

• Get into a plank position, elbows on the floor, back straight, fulcrum - toes
• As you exhale, begin to alternately bring your knees to your chest and hold for a short time.

How to perform the complex?

All abdominal exercises are performed every day for a month. The complex should be carried out without rest. Each exercise should have 20 high-quality repetitions with a delay, do not forget to monitor your breathing.

♦ Remember: 1 round every day, on an empty stomach

Proper nutrition for the press

First of all, you should learn to monitor the amount of carbohydrates entering your body. And here is a list of nutrition tips that you can follow to quickly see your six-pack:

1. After sleep, drink a glass of water on an empty stomach.
2. Eat 4-5 times a day in small portions
3. Carbohydrate meal once a day
4. Don't eat after 6
5. After lunch, do not eat fruits or other foods containing sugar.
6. Avoid flour products and fatty meats
7. Eat more greens, they promote faster digestion

Thank you very much for reading the article, I hope now you know how to get toned abs in a month and will do it!

In its turn, I wish you success, be sure to subscribe to the blog and find out a lot of useful information every day!

The question of how to make beautiful sculpted abs is gaining popularity. Besides beautiful view, pumped up muscles abdominals important for health. They give the back correct posture, protect the lower back from injury and protect internal organs from damage. But not everyone can work out with a trainer, and even in the gym, so many people wonder how to pump up their abs at home. And this goal is quite achievable!

The cubes will appear even if you devote 8 minutes to the press 2 - 3 times a week. Before getting acquainted with effective exercises, let’s consider the structure of the abdominal muscles in men.

Abdominal muscle anatomy

Before pumping up your abs, carefully study the structure of your body. And then everyone will be able to perform the exercises correctly and soon see abs on their stomach.

The abdominal muscle group refers to the “core” muscles, which together with the gluteal, thighs and other small muscles form a corset. It is important to remember that, despite the identical body structure, each person will have their own characteristics. Some will see a beautiful 6-pack abs, others will only see barely noticeable contours. But, despite this fact, both pumped up abs look fascinating and attract the eyes of the fair sex.

Conventionally, the male abs are divided into groups of anterior, lateral and posterior muscles. Let's look at each separately:

Rectus muscle

The rectus abdominis muscle originates from the chest and is attached below to the pubis. It is the longest and is responsible for sculpted abs and cubes. Its main functions are: twisting the spine in the lumbar region, raising the pelvis in a lying position, fixing the body when performing basic elements and adjusting the ribs when exhaling.

Since the muscle area is anatomically large, that’s why it works in isolation. In one exercise the top is included, in another the bottom or middle. This means that the training program must be drawn up in such a way that the specified zone can be worked out completely.

External oblique

The external oblique is the widest and key stabilizing muscle. It originates from the 8th rib and is located on both sides of the abdomen. With its help, the body rotates, the torso bends, a person can lift weights from the floor and stand. If you work on your abdominal muscles correctly, then with the help of this muscle you can significantly reduce your waist.

Internal oblique

The internal oblique muscle forms the second layer of the abdominal cavity and supports the external oblique muscle. It stretches up diagonally to the middle of the body. Due to it, a man turns his torso, bends his body to the side, squeezes his stomach and can pull his chest down.

Transverse

The transverse muscle is the third layer of muscle that covers the entire abdominal region. Functions like an athlete's belt and allows you to exhale deeply, turn, bend your body forward and to the sides.

All these muscles as a whole make up the ideal abs. Having chosen the right set of exercises for pumping, the former “beer” belly will look very beautiful.

Myths and realities about the press

How long does it take to pump up your abs? Or will the result be noticeable in just 1 week? Such a goal can be achievable by people who eat right for at least several months and engage in any kind of exercise. physical activity. Why? Because even some athletes only see pumped-up abs while cutting, and these people have been working out in the gym for years. Abs will not appear in men who are addicted to unhealthy foods (sweets, fast food), with weakened muscles due to a sedentary lifestyle.

To achieve results, they must first be sacrificed. bad habits, because further all efforts will be in vain.

Guys with low levels need a little time and training subcutaneous fat. Therefore, anyone who wants to quickly pump up their abs should initially get rid of excess weight.

Today, there are many myths about abdominal muscle training. Let's look at the 8 most common mistakes:

1. Error. You can’t train just the abs because the body must work as one mechanism. A few minutes of running in place, jumping rope, or just basic exercises(push-ups, pull-ups, squats, lunges). These elements will help you engage your whole body and pump up your abs to the six-pack.
2. Error. Do hundreds of repetitions. The abdominal muscles are no different from the biceps, lats or pectoral muscles. They need to be trained as well, and not shocked with persistence. Since the rectus abdominis muscle is flat, it cannot be greatly enlarged, but you can make it sit deeper. How to achieve this result? Gradually increase the load with repetitions from 8 to 20 times, and only in this case will you be able to quickly develop abdominal muscles.
3. Error. Do not change your training regimen. The rectus, transverse and oblique muscles perform different functions. It will be extremely difficult to pump up your abs with three exercises, doing them month after month. It is not necessary to radically change the program, but it is necessary to add new things and complicate the old ones.
4. Error. Ignoring the lower back. The core muscles not only have front and side muscles, they also have back muscles. You can’t neglect training your back; on the contrary, you need to pump up your abs from different sides.
5. Error. Improper execution of exercises. The man who wants to see in the mirror beautiful belly, must know how to pump up the press correctly. Many people often do not follow the technique of performing exercises; they make it easier by stretching different groups muscles, but not those that should work. After some time, motivation fades away because the long-awaited result does not appear. In order to effectively pump up your abs, try to think with the muscles you are using. And then the long-awaited result will appear very quickly.
6. Error. Don't watch your diet. You will never be able to get six-pack abs if you don’t eat right. Abs are born in the kitchen! We must not forget about this.
7. Error. Abdominal training will eliminate the sides. Pumping up and thinking that your belly will lose weight is one of the biggest misconceptions. Fat never disappears locally. When we lose weight, the whole body loses weight; you cannot get rid of excess weight in one place.
8. Error. Use of telemarketing products. It has long been known that weight loss belts, like tea, only remove water from the body. But fat is not water. It’s stupid to attach electrodes to your stomach and hope to see beautiful male abs.

Basic exercises

Basic abdominal exercises have always been considered one of the most effective. Of course, you need to include other techniques in the program, but you should never forget about the basics. Let's consider best exercises separately.

Crunches

Lying on your back, legs slightly apart at the knees and bent, heels pressed to the floor. Place your palms behind your head, but you can cross them over your chest or place them along your body (this will be easier for beginners). When lifting your shoulder blades off the floor, try to twist your body as much as possible. Return to the starting position and perform another repetition. When done, the upper press will start working.

The main mistake when performing this is considered to be the desire to reach with your head to your knees, while straining your neck.

By changing the technique, you can include the oblique muscles in the work. To do this, just put your hands behind your head and reach your elbow towards the opposite knee. If you raise your legs to an angle of 90 degrees, the upper and lower abs will actively work.

Leg Raising

Lying on your back, raise your legs up to an angle of 45 degrees, fix for 1 second and lower them down, but do not put them on the floor. There should be no jerks in movements. To make it more difficult, you can first raise your legs to the specified angle, then up to 90 degrees and then try to throw them behind your head as much as possible, lifting your hips.

Is there a horizontal bar in the house? While hanging on the bar, raise your legs up. To begin with, you can bend your knees, but after a while try to straighten and raise it higher each time.

This technique will allow you to pump up your lower abs efficiently.

Raising arms and legs

While lying down, lift right hand and left leg, pull yourself up to your toes. Next, change arms and legs. And so, one by one, complete the exercise until the end. If it becomes easy after changing arms and legs, lift both arms and both legs at the same time. Again a shift and again at the same time.

By performing this exercise in combination, you can pump up your abs in a week.

Plank

It’s hard to imagine a plan for pumping up your abs without a bar. It keeps the whole body in good shape, but if you pull in your stomach while doing it, the main load will fall on your stomach. Starting position is like a push-up, on outstretched arms, trying not to lift your pelvis up, try to stand for as long as possible. You can stand like this for a minute.

Then take a break for 30 seconds and repeat, but not with straight arms, but with bent elbows. And the last approach for the steel press is to do turns with the arm raised up. The technique is this: plank, raise your hand up and turn behind it to look at the ceiling, then in the other direction. This trio already guarantees six-pack belly fat.

"Bike"

In a supine position, raise your legs bent at the knees and begin to spin imaginary pedals. The press will start baking in 8 minutes and this is a sign of the right path.

Exercise for internal muscles

Vacuum is an element of breathing technique that pumps the transverse muscle. A man can pump up his abs at home without this technique, but due to the relaxation of this muscle, the stomach will not look flat.

It is better to start the exercise in a supine position, with your legs bent at the knees. Exhale the air from your lungs and draw in your stomach as much as possible, freeze in this position for 20 seconds and repeat several times. Then you can move to a standing position, feet shoulder-width apart. We pump our abs by exhaling the air completely, tilting our head forward a little, fixing ourselves for a few seconds and repeating.

It is important to perform the vacuum on an empty stomach or at least 3-4 hours after eating. Otherwise, you can harm the intestines.

These abdominal exercises at home can be combined in different ways. You can do it in pairs alternately, so that you can already see the result in 3 weeks or a month. Only those who add a large amount of cardio to their program and follow a strict diet will see abs in a week.

It is necessary to eat complex carbohydrates (porridge), proteins (meat, eggs, fish, cottage cheese) and fats (cheese, nuts, olive or linseed oil). Sugar only in fruits.

Effective program

An effective abdominal program for men is presented in the table:

1 Week		2 week	3 week	4 week
Jogging in place (1 minute) Plank (30 seconds). Crunches (12 times). Leg raises (12 times). "Bicycle" (5 minutes).		Jump rope (3 minutes) Plank (60 seconds). Crunches (15 times). Raising arms and legs (15 times). "Bicycle" (8 minutes).	Jogging in place (3 minutes) Plank (90 seconds). Crunches (20 times). Hanging leg raises (15 – 20 times). "Bicycle" (8 minutes).	Jump rope (3 minutes) Plank (90 seconds). Crunches (20 times). Raising legs in full amplitude (20 times). "Bicycle" (8 minutes).
3 approaches, every other day	3 approaches, every other day		4 sets, 4 times a week		4 sets, 3 times a week

Running can be replaced by jumping uphill, squats, burpees, and if you combine and alternate everything, the first abs will begin to appear after 2 days.

Not many people can boast of quick results. Muscle mass grows much more slowly. Well, let's be honest, the fat accumulated over the years will not disappear instantly either. Regularity, willpower and enthusiasm will help you achieve your goal. And after a short period of time on the beach, people will see plus one beautiful male abs.

Watch the video:

Since you have come to this page, you have already asked yourself the question of how to pump up your abs to a six-pack and become the owner of a sculpted belly. In fact, everything is simple and if you have at least a little willpower, then you will be able to see your abs in a few months, maybe even earlier.

Before we show you a set of abdominal exercises, let's figure out why most of the population cannot see the treasured abs.

Too much fat! Fat won't help you get abs

The first and most main reason, this is subcutaneous fat that so skillfully hides our flat stomach. Yes, exactly, every person has abs, whether he is fat or thin, the most main question in how much subcutaneous fat our abs hide.

So, in order to see those same seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways, which are connected by unbreakable love: diet and cardio training.

We'll talk about diet a little later, but now we'll look at the importance of cardio training. Cardio training is a set of high-intensity exercises that you can perform to: burn fat, increase your endurance, and also strengthen your cardiovascular muscles.

The simplest and effective exercise this is running. Running is one of the main fighters against fat, so if you decide to pump up your six-pack abs, the first thing you should start doing is running in the morning, preferably on an empty stomach. Starting to run every morning for 30 minutes, 3 – 4 times a week is your first step towards a sculpted belly.

If you can't run in the morning, run at any other time of the day. The most important thing is to start. You can also ride a bike instead of running. But if you want to train outside, then this will help you.

To pump up your abs, you need to eat right

The next step that will help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating fast foods, stop eating sweets (at least for these 3-4 months).

Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran porridge, rice, all kinds of nuts, as well as vegetables. Try to eat most of your carbohydrates in the first half of the day. Percentage of carbohydrate content in general diet, should be around 25 - 30%, fill the remaining 70 - 75% with proteins: eggs, meat, milk (in small quantities), sea ​​fish, cottage cheese, protein shakes.

Here rough plan your nutrition:

TIME	EATING
08:30	Omelette of 4 - 5 egg whites and one yolk (you can add cheese and bacon) A couple of pieces of toast bread Multi-vitamin complex Fish fat
12:00	200 -250 g. vegetable salad, without refilling Multi-vitamin complex Fish fat
15:00	100 – 150 g of any porridge (oatmeal, buckwheat, bran) 5 – 10 g. BCAA*
18:00	One serving of whey protein 150 – 200 g grilled or oven-cooked meat 150 -200 g vegetable salad, without dressing Multi-vitamin complex Fish fat
21:00	200 g cottage cheese + some fruit 5 – 10 g. BCAA*

This is just a sample nutrition plan that is advisable, but not required, to be followed. The most important rule you need to understand is to reduce your carbs and increase your protein intake.

The most effective abdominal exercises

Take a parallel bars position with your arms straight. The stand must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to a level parallel to the floor. Hold them at the top point for a couple of seconds, then smoothly lower them down.

Attach a resistance band or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite hip.

Starting position – lying down. Next, put your hands forward and spread them as wide as possible, trying to find balance in this position. Your business should form something like a star shape. Tighten your abs so that your body does not sag down or protrude upward.

Load the bar with a light weight and lie on the floor holding the bar overhead. In the starting position, hold the bar as if you were doing a bench press. Straighten your legs and leave them lying on the floor. They should not move throughout the entire exercise. Raise your body so that at the end point of the exercise it is perpendicular to the floor. The barbell at its extreme point should be in a position above your head.

Starting position: lying on the floor, legs and arms straightened, pointing at the ceiling. Hold the medicine ball with your arms outstretched. The shoulder blades and head should be pressed to the floor. Next, lift your shoulder blades off the floor, trying to reach your toes with the medicine ball.

Starting position: lying on the floor, arms and legs extended and lifted off the floor. The back, pelvis and shoulder blades are pressed tightly to the floor. A fitball is held between the shins of the legs. Simultaneously lift the pelvis and shoulder blades so as to transfer the fitball from your legs to your hands. Then, return to the starting position. Repeat the exercise, passing the ball from your hands to your feet and vice versa.

Starting position: lie on the floor, bend your knees and place them on the floor. The hands, at the same time, hold some kind of weight (pancake, barbell, disc, etc.) at chest level. Press your shoulder blades firmly to the floor. Raise your body so that your shoulder blade and lower back are off the floor. Pause at the extreme point for a second. Then, very slowly lower yourself down to the starting position.

Lie on the floor so that your back and shoulder blades are pressed firmly to the floor. Place your legs at a 90-degree angle and place your feet on the floor. In the initial position and throughout the entire approach, the arms are extended upward, towards the ceiling. Raise your body slightly so that your shoulder blades lift off the floor. Hold at the extreme point, then slowly lower to the starting position.

Stand in the “lying support” position, resting your hands on a medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the entire exercise. Pull one leg with your knee towards your chest. Then, return it to its original position, while simultaneously pulling up the second one. Perform the movement, simulating running in place.

Starting position: lying down, feet on a fitball. Pull the ball towards you with your feet so that your body is upright. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Using the strength of your abdominal muscles, return to the starting position, in which your arms are at shoulder level.

Sit on a bench and grab its edge with your hands to ensure a stable body position. Tilt your body slightly back. Extend your legs so that they form a straight line with your body. Hold a medicine ball between your shins. With a simultaneous movement, lift your body forward, and at the same time pull your legs bent at the knees towards your chest.

Sit on your knees and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and roller. By tensing your abdominal muscles, roll the roller forward until you feel tension in your abdominal muscles. At the end point of the exercise, the arms should be completely straight. The number of support points does not change - the hips should not lie on the floor. Working exclusively with your core muscles, return to the starting position by rolling the roller back.

Place 5kg weight plates on a long barbell. Get on your knees and place your hands on the barbell. In the starting position, it should be below shoulder level. There are three supports: toes, knees and barbell. Roll the barbell forward until you feel tension in your abdominal muscles and until your hips begin to sag. Using your abdominal muscles, roll the barbell back and return to the starting position.

Place the crossover handle at approximately shoulder level. Stand sideways to the machine. In the starting position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with two hands. Place your feet shoulder-width apart. You must stand at such a distance from the machine that the cable is taut. Moving exclusively with your body, turn so that your body is completely facing in front of you. The legs remain motionless throughout the entire exercise.

Sit on the floor, tilt your body slightly back. Hold the medicine ball with your arms extended forward. Bend your legs at the knees and place them on the floor so that your heels only rest on the floor. Starting position – hands in front of you. Next, turn the body to left side, until maximum stretching of the lateral abdominal muscles. Return to the starting position and repeat on the other side. Movement is carried out only by the body - the pelvis and legs are tightly pressed into the floor and do not move.

Rest your elbows and forearms on the exercise ball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch at the lower back. Keep your abdominal muscles constantly tense. Moving your elbows, rotate the fitball first clockwise, then counterclockwise.