Pumping up your abs at home: super-effective exercises for men and women. How to quickly pump up a girl’s abs: the best method

If you're sick of the "Best Ab Exercises" headlines and want to know what it really takes to get a six-pack, read this article.

There is a huge amount of erroneous, misleading and even harmful advice out there..

For example:

Some people think that specific types of exercises and workouts are all you need... And they are wrong.
Some people say that abdominal exercises are useless... And they are wrong.
Others claim that you just need a low percentage of body fat... And they are wrong too.
There is a version that you need to eat certain foods and avoid others... And it is also wrong.
You read that it's all about sports nutrition... Then you're just lying to yourself.

The good news is this:

If you can do two things well, then you can have perfect abs. By the end of this article, you will know exactly what you need to do in the gym and in the kitchen to achieve your desired goal. You don't have to buy anything, sign up for anything, or try anything. All information is here and now.

The whole truth about how to make abs

You are just a few steps away from the abs of your dreams.

1. Step one: remove belly fat

You can't see your abs because they are hidden under a thick layer of fat. If you remove it, you will see your treasured 6 cubes. But how to do that?

The first thing you should know about losing belly fat is that you can't lose belly fat alone. However, as in any other point of your body, separately from the rest of the fat layer. You either lose fat from your entire body or you don't lose it.

This is why training for “slim thighs”, “flat stomach”, etc. does not work. Yes, of course, training certain muscles of the body increases blood flow and fat breakdown in the area you are training, but this effect is extremely small. That's why training muscles does not guarantee burning the fat located above them. It will help you build muscles that will then burn energy, resulting in a slimmer, tighter, and more defined body.

The reason is to burn fat and gain fat for the entire body.

That is, you can reduce your overall fat mass with and training , but fat will disappear throughout the body.

You've probably noticed that some areas (arms and face) lose weight faster than others (belly). Fat in the belly area is the hardest to lose. This once again confirms the fact that in order to see abs, you need to reach a certain percentage of body fat. For men it is 15% or less, for women it is below 25%.

Your body composition and genetics will determine how defined and lean you look at different percentages of body fat.

2. Step two: develop abdominal muscles and other muscles of the body

You've probably heard that you don't need to exercise to have a beautiful belly. This is true if you have great genetics.

Some people have naturally visible 6-pack abs. But most are not so lucky. The anatomy of the main abdominal muscles will tell you why.

When we talk about abs, most of us are talking about the rectus abdominis muscle.

Sometimes people talk about the core muscles, which usually includes, in addition to the rectus abdominis, the obliques, the transverse abdominis, and the serratus muscles.

Usually, maximum attention is focused on the rectus abdominis muscle. But other muscles play a significant role in achieving the abs you want.

6 Best Ab Exercises

Probably, you, like most men, want not just abs, but sculpted abs that are clearly visible even during rest.

This means that you need to develop your core muscles much more than you currently do.

And if a woman wants, then she probably wants something a little more elegant. But this will also require more work on your core muscles than you are currently doing.

It's not hard to do, but you have to do it differently than most people.

You can work your butt off and do numerous reps, but that doesn't mean you'll get abs you can be proud of.

The reason is simple:

If you want to build muscle effectively, you need to progressively overload your muscles, and the best way to do this is through training.

Abs workoutcan build muscle to a certain extent, but it cannot achieve the goals that are easily achievable through resistance training (weightlifting).

This statement applies to both the upper body and the abs. The muscle tissue that covers your belly functions just like all other muscle tissue in the body.

For abs and core conditioning, you need to train with weights if you want to get ripped 6-pack abs.

But that is not all. Over time, you should progress with the exercises, becoming stronger. That's why every ab workout should include several sets of weight training exercises.

Before we get into the workouts, let's talk about exercise.

There are hundreds of ab exercises and thousands of opinions about which ones are effective and ineffective, best and worst.

You only need a few to get a tight, defined core. We will talk about them further.

This list of exercises was chosen based on scientific research as well as many years of practice.

1. Large basic (multi-joint) lifts

Few people realize that the squat, deadlift, and bench press affect the abs much more than specific abdominal exercises, which is why they deserve a place in this article.

These compound exercises can train the core muscles better than traditional exercises, especially when performed with extreme weights (80% of one-rep max).

This is one of the many reasons why every time-tested and popular weightlifting program includes and emphasizes the basic exercises. And that is why strength training for men and weight loss programs for women are built around them.

2. Crunches on a block

One of the most effective exercises for the rectus abdominis muscle. It allows you to comfortably and safely overload the abdominal and core muscles, which is especially effective for the growth and relief of the muscles involved in the exercise.

3. Leg raises on parallel bars with a vertical back support

This exercise is really good for training the rectus abdominis muscle and involves the lower abs and obliques.

You can start with your knees bent, move your legs to the side, and later work with straight legs.

As you get stronger over time, you can add weight by holding dumbbells between your legs.

4. Hanging Leg Raise

This is a more difficult version of the leg raise than the dip because you not only need to lift your legs but also stabilize your body during the exercise.

Start with your knees bent, then work with your legs straight, lifting them in different directions, and also add weight by gripping the dumbbell with your legs.

5. Bicycle in the air

This is a simple but effective exercise that works especially well on the obliques and transversus abdominis.

6. Ab roller exercises

If you want to include abdominal roller exercises in your workouts, we recommend purchasing a comfortable, safe, and high-quality machine.

Here we have listed everything effective. That's all you need to get ripped abs.

We have already said that your goal is not just to perform the listed exercises, but to grow. This means:

1. Add Weight to Your Strength Training

You should add weight immediately after you reach the upper rep range of your sets.

Once you do 12 or 15 reps of cable crunches, increase the weight (usually 5kg) and work with the new weight until you can do 12-15 reps again. Then increase the weight again and so on.

2. Do more reps per set.

Your goal when doing bodyweight ab workouts is to achieve the maximum number of repetitions.

If over time you can do an infinite number of repetitions (50 or more), then increase the difficulty of the exercise by adding resistance/weight or move on to more difficult exercises to ensure the necessary progress.

Progress is very important, so always track your training and strive to beat your latest record.

If you continue in this spirit and, then very soon you will get beautiful sculpted abs.

How to create an effective ab workout?

Now that you know what ab exercises to do and how to get the most out of your workouts, let's learn how to create effective ab workouts.

1. Train with and without weights.

Alternating between resistance training and bodyweight training produces excellent results.

2. Do 2–3 workouts per week.

Small muscle groups can recover faster than larger ones. That is, the abdominal muscles can be loaded more than larger muscle groups such as the back and legs.

We recommend 2-3 abdominal workouts per week as a complement to core exercises. By loading your abs so often and so hard, you will get the best results without the risk of overtraining for the body as a whole.

Effective abdominal workouts are based on circuits consisting of several approaches of different exercises that are performed without rest. Rest is possible only between circles, which are repeated several times during the workout. The optimal number of approaches in a circle is 3.

You can make the following diagrams:

1. The first set should be a weighted or high resistance exercise.

Some exercises are better for this purpose than others. We recommend starting with cable crunches, vertical dip leg raises (with additional weight), and hanging leg raises. It is advisable to work in the range of 10 to 12 repetitions.

2. Without rest, proceed to perform the exercise without weight/with little or no resistance. Do 1 approach.

3. Without rest, do the following exercise without weight/little or no resistance. Do 1 approach.

Do as many reps as you can.

4. Rest 2-3 minutes between circles.

Nothing complicated.

A good tip is to do abdominal exercises between core exercises to save time.

For example:

1 round of abdominal exercises.
Rest 60 to 90 seconds.
1 set of lateral raises.
1 round of abdominal exercises.
Rest 60 to 90 seconds.
And so on.

You can do abdominal exercises later, between sets of easier exercises. After all, the beginning of training is given to heavy multi-joint exercises.

From the point of view of creating a training program, it is good to perform 3 abdominal circuits per workout (from 6 to 9 abdominal circuits per week). When 9 laps a week seems like an easy workout, it makes sense to move up to 12. But this is not necessary if you cannot improve your results. For some, 12 laps a week may seem like too much.

Example of a popular abdominal training program (1 circle):

1 set of cable crunches (12 to 15 reps);
1 approach of raising legs vertically with emphasis on the parallel bars (to failure);
1 set of “bicycle” in the air (to failure).

Rest 2-3 minutes between circles.

Try it, it's harder than it looks!

The cherished 6 pack is the most motivating goal to start playing sports. If you go to the gym and watch your diet, then most likely you want to make your abs beautiful and show them off with pride.

The promise of beautiful, toned, and sculpted abs is one of the most common advertising promises when selling weight loss products and services.

But now you know what you really need to do to get 6-pack abs. There are no secrets here. You just need to know the theory, work hard and have a lot of patience.

Follow these tips, follow them, and you will get what you dream of.

Nowadays it is fashionable among girls to be athletic and fit, so they not only go on diets, but also play sports. Cubes on a girl's stomach are the dream of many representatives of the fair sex. It is worth considering that the recommendations for pumping them up will be somewhat different than for guys, since the abdominal muscles of men and women are structured differently. If it is best for men to gain weight with strength exercises, then for ladies it is advisable to combine such loads with stretching and endurance exercises. The female body is more complex than the male. When planning your workouts, you need to take your menstrual cycle into account. You shouldn’t overwork yourself the day before your period and in the first 2-3 days after it starts.

Of course, many are interested in how to quickly pump up a girl’s abs to a six-pack at home. Let us immediately note that it is impossible to do this quickly. It will take at least a month of regular classes. Recommended exercise every day, devoting at least half an hour to this. No matter how they assure us that there are wonderful programs that allow you to achieve perfect abs in a week, this is impossible.

If a girl is overweight, then the task becomes more difficult. Even if you exercise very actively, but you have more than one centimeter of fat on your stomach, cubes may appear, but they simply won’t be visible under the fat. In this case, to pump up a girl’s abs, she will also need weight loss exercises and a special diet. You will have to try, but the result will justify these efforts, because even the photos of the girl’s six-pack look amazing. By the way, they can become your motivation.

How to pump up a girl's abs correctly

To create six-pack abs for a girl, you need to know how to exercise correctly. If you plan to do this at home, you won't need any special equipment. You only need a hard surface, so it’s better to do your abs on the floor.

Use a special mat designed for yoga or fitness.

Class start with a warm-up. It doesn’t matter what it will be - gymnastics, dancing, and so on. By warming up your muscles well, you will increase the effectiveness of abdominal exercises. You also need to know that you need to exercise no earlier than a couple of hours after eating, and no later than a couple of hours before bedtime.

To make cubes on a girl’s stomach, it is advisable to repeat each exercise 12-15 times in 3-4 approaches. Increase the load gradually. There is no need to overload yourself right away, otherwise you will achieve nothing but severe pain. Nutrition is also very important. Avoid sweets, fast food, and unhealthy fats. Eat often and in small portions, include proteins in your diet. In addition, it is important to drink enough water.

How are the abdominal muscles structured?

To know how to pump up a six-pack on a girl’s stomach, you need to understand how the abdominal muscles work. They are not limited to a few cubes. Cubes are only the visible part of those muscles, under which lie deeper layers. Like the lower back muscles, the abs belong to the core muscles. And this is a whole complex of muscles that is responsible for the stable functioning of the pelvis, spine and hips. A strong core also means attractive posture and a flat tummy.

Core muscles include the obliques, rectus abdominis, transversus abdominis, infraspinatus, adductors, gluteus minimus, gluteus medius, hamstrings, and coracobrachialis. To achieve a good result and understand how to get six-pack belly fat on a girl, you need to train all of them.

The best exercises for pumping up six-pack abs for girls

Coping with such a task as pumping up the six-pack on a girl’s stomach at home is quite possible if you devote time to it. Let's look at the most effective exercises that will help us with this.

1.Twisting

Crunching is an exercise that has become a classic. It can help us figure out how to pump up abs for a girl. Almost all complexes for performing at home include it. You need to lie on the floor, put your hands behind your head. Bend your legs slightly at the knees and place them on the floor. Tightening your muscles, lift your abs and twist your body, as if lifting up. Watch your muscles. Many beginners make the mistake of straining the muscles of their arms, back and even neck during this exercise. Only the press should work here. The body should twist so that the distance between the chest and the lower border of the abdomen decreases.

2. Leg raises

This exercise is effective for the lower abs. You need to lie on the floor, spread your arms to the side. Raise your legs up, then slowly lower them. You don't need to put your feet on the floor. While performing the entire approach, keep them a couple of centimeters away from the floor.

3. Raises the legs and body at the same time

These exercises for abs on the stomach help a girl work out her abdominal muscles. You need to lie on the floor, your body should be straight. Place your arms and legs on the floor. Exhaling, lift your legs and upper body up, and try to reach your toes with your hands.

Keep your arms straight while performing the exercise.

4.Pelvic lifts

Pelvic lifts help pump up a girl's abs by strengthening her lower and middle abs. Lie on the floor, place your arms along your body and lift your legs up. Tightening your abdominal muscles, slightly lift your pelvis from the floor, pointing it upward. There is no need to help yourself with your arms and legs - only your abs should work.

5. "Frog"

The exercise helps to pump up a girl's six-pack abs, working the entire abdominal area and strengthening the abdominal muscles. You need to sit on the floor, place your hands slightly behind your body and lean on them. Legs should be straight, stretch them forward, tilt your body back. While performing the exercise, simultaneously pull your legs towards your body and straighten your bodies. Again, only the abdominal muscles should work.

6. Heel touching while lying down

This exercise helps a girl get six-pack abs by working the oblique and lateral abdominal muscles. You need to lie on the floor, raise your body a little. Place your arms along your body, place your legs on the floor, bending them at the knees. Now take turns touching the heel of your left foot with your left hand, and the heel of your right foot with your right hand. Do not pull your hands towards your legs - move only your body.

Six-pack press at home: where to start?

You should wait a lot longer with active abdominal exercises if you haven’t done much sports before. In this case, before pumping up six-pack abs for girls, it’s worth starting with other exercises that will improve the tone of the abdominal muscles and slightly strengthen them. Anyone can do them, regardless of their level of training.

1.Vacuum

Vacuum is a very simple and at the same time effective exercise for those whose stomach “hangs” due to untrained abdominal muscles. It will help improve muscle tone and reduce abdominal volume.

Vacuum can be performed in different ways, but the essence is the same for all. Try to inhale deeply and slowly, pulling your stomach inward. Now take the same strong breath and draw in your stomach even more. Try to keep it pulled in as long as you can. This exercise was originally used in bodybuilding. It helps to give the body an aesthetic shape and emphasize other muscles through the waist. Later it began to be used in various sports fields, and its main purpose is to strengthen the abdominal muscles.

This exercise can be performed sitting, lying down, or however you like. It is best to remember the position of the abdomen when performing it, and constantly reproduce it. That is, as often as possible, wherever you are, pull in and strain stomach. Over time, the muscles will get used to it and get stronger, and you will be able to get rid of all the excess in the abdominal area.

2.Plank

Girls with six-pack abs usually include a plank in their training routine. It helps strengthen the rectus abdominis muscle and improve the tone of the abdominal muscles. The plank has many variations. Let's look at its classic version.

Lie on your stomach, stand on your elbows and toes so that your body forms a straight line. You can't bend over in the back or buttocks area. Try to stay in this position for as long as you can. To complicate the exercise, you can deprive the body of one of the support points, that is, raise one arm or leg.

3.Side plank

The exercise is similar to the previous one, but is performed a little differently. It will work and strengthen the lateral and oblique abdominal muscles. Lie on your side, lift your body on your elbow. Place your other hand on your body. One foot should be on the floor, the other should be on it. As in the previous version of the plank, try to hold in the indicated position for as long as possible.

With a little training, you can soon move on to the main set of exercises, which will help you create beautiful sculpted abs. Don’t worry about how to get six-pack belly fat for a girl quickly. To achieve high-quality and lasting results, you will have to try. Remember that an important role should be given to diet, because in women everything that is unnecessary often tends to accumulate in the abdominal area. You can also add cardio training to your program to burn fat. This could be as simple as riding a bike or jumping rope. It also burns excess fat around the abs well. Hula Hup. It is an integrated approach that will help you get the desired cubes.

Ideal abs for girls: video

author of health and educational courses, yoga teacher, health coach We all spend a lot of time in front of the mirror, trying to “see” on our bodies those same notorious six-pack abs, the indispensable presence of which is so zealously promoted by the fitness industry. Social networks, as usual, post pictures of beauties with sculpted bellies, and catalogs of women's sportswear are full of models with far from feminine muscles. Even soulless mannequins in the windows of sports stores have acquired “washboards” in the abdomen... Such excitement around the female figure encourages us to consider a “pumped up” belly as an essential attribute of a healthy and athletic body. In modern reality, a “dried” torso looks wildly cool, but its presence is only indicates a lack of fat in the body, and for us girls (unless genetics has given you a “dry” body), this is not healthy at all! For reference: 10-12% fat from total body weight is simply necessary for the proper functioning of our body.

Jan 13 2016 at 11:46 PST

I’ll add on my own behalf: many years ago, fitness testing showed an almost complete absence of fat in my body. “Three percent! – my doctor exclaimed. “Yes, professional athletes have even more!” Something had to be done about this. And I did. And now, with approximately the same toned shape as then, I look and feel much better. I wish the same for you. From my experience and conversations with specialists, I realized: there is only one way to get six-pack abs - by ruining your health...

As noted above, abdominal muscles appear with a low percentage of body fat, usually lean muscle fibers. In most cases, this fat content is not natural and leads to various health problems. First of all, low-calorie, low-carbohydrate nutrition affects brain activity, disabling the hormonal and reproductive systems (in the female body, the percentage of fat content is slightly higher than in men, precisely so that we can bear and give birth to a HEALTHY child). As a rule, in girls with six-pack abs, menstruation stops and the nervous system becomes unstable. Taking hormonal and contraceptive medications misleads them into believing that they do not have health problems. But that's not true. When taking hormonal drugs, the menstrual cycle is disrupted, as is ovulation. The hormonal system becomes imbalanced. And if you add active cardio and strength training to a low-calorie, low-carbohydrate diet, your metabolism will also be paused...

Jan 13 2016 at 10:13 PST

As soon as you begin to actively engage in sports and at the same time consume a small amount of nutrients, your metabolism immediately begins to slow down, and instead of getting the desired abs, you, on the contrary, gain weight. As a rule, also with a reserve. You may be able to achieve the desired relief for a short period of time, but very quickly the body will turn on self-preservation mode and begin to stock up. Such self-flagellation will only drive you into the framework of cyclical fasting-compensation, which can be observed among bikini competition participants who limit their calorie intake as much as possible for several weeks before the competition. This is done so that the relief is visible and the body appears as “dry” as possible, with a minimum amount of fat. After the competition, absolutely all participants in such competitions begin to overeat with high-calorie, usually unhealthy food.

Many girls, in pursuit of the body in the picture, begin to focus on food. This happens because the brain is constantly looking for additional calories that the body lacks. Therefore, the so-called “breakdowns” and “gorges” occur on the highest calorie foods - rolls, sweets, ice cream, fast food, chocolate bars. The brain is looking for any way to increase the percentage of fat in the body and not die from hunger. Perhaps everyone knows what people with anorexia and bulimia look like?!

Jan 10 2016 at 6:07 PST

And just imagine, you torture yourself with training, hunger, and finally, after some time, you achieve a sculpted, “dried” belly, like the girls on Instagram, and now the main task of your whole life becomes maintaining this result. You constantly think about what you can and cannot eat, you constantly think about training, afraid to miss it. In this way, you isolate yourself from society - instead of meeting with friends or going on dates, you choose to work out, you skip family dinners or going to a restaurant because you are afraid to “break out,” and you hate all those who can eat everything that you have forbidden yourself. Feelings of dissatisfaction, stress and hunger become your companions in pursuit of the ideal.

Believe me, six packs on your stomach will not make you better, happier or more desirable. Most likely, this will bring destruction to your life: starting with hormonal imbalance and ending with mental disorders. Love yourself, your body and act from a place of love and self-care. Respect your feminine side, leave hard, sculpted bodies to men - it’s more natural for them. Enjoy femininity. Strive for proportional, round, toned shapes. Exercise for fun, eat clean, healthy food and be happy and healthy above all!

Dec 29 2015 at 6:04 PST

When you enter the query “How to pump up your abs,” you will get a bunch of unreliable information, but mostly different exercises and techniques. Zozhnik has collected several key errors and dispelled them, relying on reliable sources.

0. Everyone has six-pack abs, but they are usually hidden under a layer of fat.

Under the number zero, as the basics, you just need to repeat it again: everyone has six-pack abs, even a poorly trained person - simply because that’s how muscles are designed. But the cubes become visible only with a definitely low percentage of body fat.

Of course, the appearance of the abdomen still depends on the development of the abdominal muscles. Roughly speaking, if you have been training effectively for a long time, then the abs will be visible with a higher percentage of fat, and if the abs are poorly trained, then they will be visible only with an extremely low percentage of fat.

But in any case, the visibility of your abs depends primarily on the percentage of fat in your body. Therefore, achieving six-pack abs is FIRST OF ALL DIET, and only then the workouts, which we write about below.

Here's also a basic picture illustrating body fat percentage and abs:

In this regard, barbell squats will be much more effective than attacking abdominal machines.

2. There are no “lower abs” and “upper abs,” as well as professional trainers who give exercises for “upper and lower abs.”

Anatomically, the press is not divided into “top” and “bottom”. Any abdominal exercise engages and develops the muscles completely. There are more and less effective exercises (described in the text “”), but there are no “top” and “bottom” exercises.

Therefore, form an opinion with dignity and condescension about a coach who talks about the “top” and “bottom” of the press.

3. The number of repetitions does not matter

The key importance when loading the press is the time the muscles are under load. That is, if you raise your legs while hanging, then try to freeze for a couple of seconds at the most difficult point and do the repetitions slowly. 10 such repetitions will be more effective than 20 done at a fast pace.

Focus on the burning sensation. It is necessary to do repetitions through pain until subjective muscle failure, that is, when you feel like you cannot do one more repetition even for a million dollars. According to various sources, it is recommended to select the load in such a way that subjective muscle failure occurs within 15-25 repetitions.

4. No need to raise straight legs and a straight body

Maximum contraction of the abdominal muscles occurs when the back is rounded and the chin is pressed to the chest. In all variations of twisting, you need to imagine that you are curling up in a ball.

In all variations of leg lifts, you need to slightly bend your knees and try to lift not your legs, but your pelvis. This will reduce the load on the hip flexors and quadriceps, and load the abdominal muscles to the maximum.

In addition, there is a study about the risk of injury in the lumbar region of some abdominal exercises. We talked about this in detail in the text “How to pump up the press correctly.”

5. Different muscles are responsible for strong abs and a flat stomach.

The transverse muscle is largely responsible for retracting the abdomen, and it also needs to be trained. Try to do a “vacuum” like the great Arnold.

6. It is impossible to increase abdominal muscles and reduce fat percentage at the same time.

7. The beauty and arrangement of the cubes is given by nature; the abs cannot be made smooth if they are not like that from birth

Perhaps someday you will have the opportunity to see your own six-pack abs, and if you have not done this before, what you see may be a surprise to you. Your abs may not be as beautiful and symmetrical as the guy in the title picture for this text. It depends on your luck.

Your abs may look like this:

Or like this:

I'm so lucky with genetics.

Fatty, sweet, floury - this is the price of the treasured cubes on the stomach. If you don’t exclude this from your diet and don’t start monitoring your nutrition at all, any workout will be like a poultice for the dead. Everyone has abs, but they are hidden under a layer of fat. You need to eat more often, in small portions and under no circumstances starve, so as not to slow down your metabolism.

Do some cardio

Abdominal cubes become visible only if the thickness of the abdominal fat fold does not exceed 1 cm. Therefore, the main task is to get rid of excess fat. By the way, it’s also good to pump up your abs - these exercises involve your core, arms, and legs. You just need to understand that it is impossible to burn fat locally (this is the most persistent fitness myth!). What you need is moderate cardio 2-4 times a week for 45-60 minutes at a heart rate of 130-150 beats per minute.

Don't chase reps and sets

It is believed that without breaking your technique, you can do no more than 20 repetitions of the abdominal exercise. The rest will be of no use - you will perform the next repetitions at the expense of the hip flexors, which are not at all useful for this. In total, you should spend no more than 10-15 minutes on your abs before, during or after training. For beginners, it is generally enough to perform just a couple of light exercises in two approaches. And in any case, at least 48 hours of proper rest should pass before the next abdominal workout.

Work with weights

The abs on your stomach are no worse than other muscles, which means that if you want to gain mass, load them with additional weight. It can be used in bending the body while standing at a block or lifting the body in a Roman chair. Incline crunches can be performed with a plate or dumbbell. And if you manage to attach weights to your legs, do leg lifts with weights, just be very careful!

Work out your abs no more than 1-2 times a week

If you train with weights, doing abdominal workouts more frequently will prevent your muscles from recovering. Mandatory components of training for weight gain are proper nutrition and proper rest. In classes, you only prepare your muscles so that, thanks to nutrition and rest, they increase in size.

Re-learn the crunch technique

We all know these exercises from school physical education lessons, but in most cases we do them ineffectively. Simply folding your body towards your legs, bending at the hip joints, is pointless. The correct technique is to curl up like a snail, contracting your abdominal muscles and tucking your chin to your chest. And at the same time, you need to push your chest up, and not pull with your head - it is because of this mistake that many beginners have a sore neck the next day after abs training. And finally, you should not lean too far back on an incline bench - this is dangerous for the spine.

Don't forget about your back

The golden rule is that you need to pump up your abs along with your back. If, in pursuit of six-pack abdominal muscles, you don’t notice anything around you, then very soon the spine, having strong muscles on one side and weak ones on the other, may suffer due to uneven load. If you're working on your six-pack, take care of your transverse abdominis, strong back muscles, and scapula retinaculum. At a minimum, do it regularly.

Know your limits!

Dried abs with cubes are more of a man's story. It is not only extremely difficult, but also dangerous for women to strive for such a picture. If a girl can guess the top two cubes on her stomach, that’s still normal. But no more! An imbalance in fat balance, a disruption in metabolic processes and a threat to the health of the reproductive system - a sculpted belly is not worth all this. And if your friend/acquaintance/trainer has all the abs on her stomach and doesn’t have any health problems, this doesn’t mean at all that you will get “male” abs painlessly. We are all different!

Corbis/Fotosa.ru

Use the equipment

In abdominal exercises, elastic shock absorbers will help dampen the jerking force, which is dangerous for the pelvic flexors. And reliance on or