How to identify and pump up your abs at home comfortably. How to quickly and easily pump up the abs for a man and a woman Quickly pump up the abs at home

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A beautiful flat stomach, without a drop of fat on it, is the dream of many men and women of all ages.

Every person can achieve ideal relief; the main thing is to see the goal, not give in to laziness, and also know how to perform the exercises correctly so that the effect from them is maximum.

Pumping the abs at home allows you to form the coveted “cubes” in the shortest possible time, as well as increase the overall tone of the body, improve the functioning of many internal systems of the body. You can do abdominal muscle training at any age, and you don’t need to buy a gym membership.

The main condition for homework is regularity and correctness of execution.

Most beginning athletes do not have special exercise equipment at home that helps strengthen their abs (pumping up with their help is much faster). Some have sports equipment that can be used as an addition to training: horizontal bars, wall bars, dumbbells, weights.

And even in the absence of all these “helpers,” you can cope with the task of pumping up your abdominal muscles. All that is needed is the desire of the athlete himself and knowledge of the ab pumping scheme.

There are several dozen different exercises to pump up all the abdominal muscles. Most of them do not require special equipment, but when using even standard sports equipment, training is more effective, since they increase the load, helping to expend more energy.

IMPORTANT!!! A horizontal bar, dumbbells, a treadmill, an exercise bike and a wall bars are excellent helpers not only for pumping up the abs, but also for all other areas of the body.

The main problem for most guys and girls who want to improve their appearance is the fat layer located on the stomach.

Most abdominal pumping schemes are designed specifically to strengthen muscle tissue, and not to burn fat reserves, therefore, even if you intensively pump your body, you will not be able to see the treasured cubes.

The solution is an integrated approach to solving the problem. The exercise technique should include not only strength training, which strengthens the muscles, but also cardio training, which helps to lose excess weight.

How to supplement homework?

There are a number of mandatory conditions, without which there is no point in training. This:

proper, balanced nutrition;
refusal of strict diets;
clear daily routine.

Dietary restrictions combined with active physical activity will give the opposite result - instead of losing weight, the athlete will begin to actively gain weight. This is due to the body’s reflexes: personal reserves disappear, food is not supplied, which means that you need to actively stock up on what enters the body. Therefore, leaving the diet before starting training is mandatory.

The diet must be complete, providing the body with a complete supply of energy. The main thing is to give up foods that contain fast, empty carbohydrates.

You need to exclude sweets, flour products, and fast food from the menu. Preference should be given to protein products, grains, and gifts of nature. They must be prepared in such a way that they are subjected to minimal heat treatment. You need to eat often, but in small portions.

The main thing is that the body is satiated, since the feeling of hunger is a bad helper in sports. The basic rule of proper nutrition is to consume fewer calories than you expend. Only in this way will the body begin to release its fat reserves, which will contribute to weight loss in the right places.

Another important condition for losing excess weight is the load on the heart. It is provided by aerobic exercise: cycling, running, race walking, swimming, skiing. If it is not possible to engage in these sports, and buying a simulator is too expensive, then a jump rope, which is inexpensive, and has enormous benefits, will save you.

Thus, 15 minutes of training with a jump rope is comparable to the load received when covering half a marathon distance. Moreover, during jumping, absolutely all the muscles of the body work, including the heart, so a jump rope can easily replace any exercise machine.

Nuances of preparing a training program

When drawing up a training plan, you need to take into account that the abs consists of several muscle groups (2 paired and two single), so for a beautiful, flat stomach you will need to provide a load to each of them. The abdominal diagram includes the rectus and oblique (right and left) muscles.

If a guy’s goal is to get beautiful abs, then the rectus muscle should be worked out first. The oblique sections also need to be trained, but less attention can be paid to them, since they will also receive their share of the load.

But girls will have to fully pump up, since their main problem is the presence of “ears” at the waist - kind of pockets on the sides. Ideally, to get a beautiful figure, you need to train all muscle groups, so abdominal pumping schemes, especially those starting from scratch, must include at least minimal work on all areas of the abdomen.

The training program should include exercises for the transverse pelvic floor muscle (lower press), which is responsible for the support and correct positioning of the abdominal organs.

When drawing up a scheme for pumping up the press for men and women, you should take into account the following nuances:

exercises designed to strengthen specific muscle groups have a positive effect on the condition of all parts of the abdominal press;
pump up the muscles of the lower section more difficult than the upper;
to strengthen each department, only two to three effective exercises are required;
When working with the lower part, the upper part will also become stronger.

Important tips for pumping up abdominal muscles at home

In order for the training to be as effective as possible, and for a flat, beautiful stomach to appear as quickly as possible, the exercises must be performed correctly. So, each movement should begin while inhaling, and moving to the main position should be done while exhaling.

The minimum number of repetitions for a beginner is 10 times, for a man with average physical shape - 20. As soon as the muscles become toned, you can add weights to your workouts or move on to more complex exercise options.

The first classes, designed for beginners, should be short - the maximum duration of the main workout should not exceed 10 minutes. During this time, you should thoroughly work out the technique of performing the movements, so that when they become stronger, you will no longer be distracted by little things like breathing, correct position, etc.

This adaptation period ranges from three to seven days - it all depends on the strength of the athlete’s muscle corset.

There is no need to start right away with a long and difficult complex: the feeling of fatigue and strength the next day will discourage you from exercising further for a long time. Since most of the exercises are performed on the floor, you should take care of the presence of a mat - this is the kind of sports accessory that will help you train with greater comfort.

The average abdominal training scheme for boys and girls is designed for 30 days. There are special tables that describe the most effective exercises for all muscle groups, which should be performed every day, gradually increasing the load. Training schemes are different: some include daily training, others imply one day of rest once a week.

They are designed for different levels of physical fitness, and therefore even those whose experience in sports is zero will be able to choose the optimal training schedule. The main thing is to perform the exercises in full, observe the number of exercises and approaches.

Basic exercises for training

Abdominal pumping schemes designed for 30 days usually include the following exercises:

straight and oblique twists;
touching your toes with your hands;
reverse crunches;
lateral twists.

All exercises are performed in the starting position “lying on the floor”. The legs should be bent at the knees and the feet should be firmly fixed (they should not slide). Hands are removed behind the head. For straight twists, you need to carefully lift your body up, pulling your forehead towards your knees; for oblique twists, touch the opposite elbow.

In the second type of exercise, the leg to which the hand will reach should be lifted off the floor - this way the effectiveness will be maximum. All movements should be performed energetically so that their amplitude is as high as possible. First, twisting is performed in one direction, then the supporting leg is changed, and the training is carried out on the second side of the body.

To touch your toes with your hands, you should lie on the floor and raise your legs up. If it’s hard to hold them straight at first, you can bend your knees slightly. Raising your torso, you need to pull yourself up to your feet, until your ankles or toes touch, and then carefully lower yourself back.

For reverse crunches, you need to extend your arms along your body, pressing your palms to the floor. Cross your feet, fix your pelvis. If your physical fitness allows, then raise your shoulders and head. Pull your knees towards the thoracic spine.

For side crunches, you need to press your legs tightly together and lower them to the right or left of your body, bending your knees. Place the opposite hand behind your head and secure the other hand on your thigh. Gently pull your body towards your knees. The last two types of exercises require smoothness and softness: sudden jerks are prohibited.

Perform the exercises alternately in both directions.

The “vacuum” exercise is good for working the transverse muscle. Its advantage is that not only the abdominal muscles are stressed, but also the heart, which means it helps burn fat deposits.

To perform, you need to choose one of the poses:

On knees;
sitting, the pelvis is lowered down, the palms are fixed on the knees;
sit with a straight back, put your hands on your knees;
stand straight;
Lie on your back with your knees bent, hands on your stomach, elbows to the sides.

As soon as the position is accepted, you need to inhale deeply through your nose and immediately exhale sharply through your mouth, while your stomach retracts as much as possible. This is followed by a half-minute pause, during which it is not recommended to breathe. Afterwards you can relax and repeat.

This complex will help you get beautiful and strong abs in just a month of daily training. Over time, it can be complicated by adding new exercises or increasing the number of approaches. The main thing is not to give up training and eat right.

Strong abdominal muscles are needed not only to seduce girls on the beach, but also to provide stability to the midsection during deadlifts and squats. Well-developed abdominal muscles create a natural strength belt that protects your spine.

For you to see your beautifully developed abs, the percentage of fat in your body should tend to 10-12%.

Muscles involved in the formation of your torso

Rectus abdominis muscle
Oblique muscles
Intercostal muscles
Intra-abdominal muscles (deep abdominal muscles)

As is often mentioned, this includes the rectus abdominis (upper and lower) and the obliques. But we would also focus on two important points - these are your intercostal muscles, which give the appearance of the side of your torso, and the most important thing, which many often forget about, are the intra-abdominal muscles (deep abdominal muscles), to work which you need to perform a vacuum exercise in a stomach. We have already looked at a more detailed anatomy of the abdominal muscles earlier (link below).

How to pump up your abs at home

This exercise pumps up all parts of the abs, including the obliques. Lie on your back. The hands are behind the head (but do not pull the head forward). The upper body is in a twisting state throughout the exercise. Perform 4 sets of as many reps as possible on each set. Rest between sets for 30-60 seconds.

3. Plank

The plank is a simple and effective exercise for training the abdominal muscles: all you need is a flat floor. And you won’t even have to make any movements, since the “plank” is a static exercise. This is its simplicity, but this is also particularly difficult, because the press is almost constantly under tension. To perform the exercise, lie down and rest your elbows on the floor. Forearms pressed firmly to the floor. The feet rest their toes on the floor. The body forms a straight line. Stay in this position for as long as possible.

More exercises and complexes for home abdominal workouts

How to pump up your abs in the gym

We offer 3 of the most effective abdominal exercises that you can perform in the gym.

Raising the torso on an incline bench is one of the main and most effective exercises for training the abdominal muscles. Lie down on a bench and straighten your torso completely. Hold your hands in front of your chest or behind your head. The lower back is pressed against the bench. As you exhale, by tensing your abs, bend your torso and lift. As you inhale, smoothly return to the starting position. Perform 3-4 sets of 15-25 repetitions (use additional weights if necessary).

Crunching with an overhead pulley can be very helpful. Make sure your lower back remains motionless at all times. Only the upper part of the body (and the hands with which you hold the handle of the block) should move. To reduce the stress on your elbows, use a palms-facing grip instead of an overhand grip. Don't use too much weight, otherwise you'll just be yanking on the cable, bending at the pelvis and working the muscles in your arms and upper back. Do the exercise carefully, without pelvic flexion. Only the spine should bend. Perform 3-4 sets of 15-25 repetitions.

In this exercise, the lower abdominal muscles receive maximum load. Lie with your back on an incline bench, holding the top of the bench with your hands. Tightening your abs, lift your legs off the floor. As you exhale, lift your legs toward your body, simultaneously lifting your hips and pelvis off the bench. As you inhale, return to the starting position. Perform 3-4 sets of 15-25 repetitions.

More exercises and complexes for abdominal training in the gym

How to pump up your abs on the sports field

To pump up your abdominal muscles on the sports field, we recommend using a horizontal bar and parallel bars.

This exercise is aimed at training the abdominal muscles and hip flexors. Straight leg raises engage the rectus femoris and tensor fascia lata muscles. When lifting legs with bent knees: rectus muscles and, to a lesser extent, external oblique muscles of the abdomen. Using a wide or medium grip, grab the bar of the horizontal bar. As you exhale, raise your legs to form a right angle between them and the body. As you inhale, slowly return to the starting position. Perform 3-4 sets of as many reps as possible on each set.

In this exercise, the emphasis is on the lower abs. Turn your back to the bars and grab the handles. With a sharp movement, pull your knees to your chest and then lower your legs back. At the lowest point, do not lower your legs completely; the abs should be in constant tension. Perform 3-4 sets of as many reps as possible on each set.

More exercises for abdominal training on the sports field

1. If you feel that the exercise is too easy for you and you do more than 25 repetitions in one approach, then you need to use additional weights in the form of a dumbbell or a plate, or use the resistance of a rubber band. Using additional weights in the range of 15-25 repetitions will help pump up your abs more efficiently and quickly.

2. Doing ab exercises right before deadlifts or squats will reduce the midsection stability needed for compound exercises. Hence the rule: it is better not to pump your abs before basic exercises.

3. Do not take long pauses between approaches and exercises - this will reduce the effectiveness of the workout. Rest between approaches should not be longer than 60 seconds (ideally 15-30 seconds), between exercises - no more than 90 seconds.

4. Abdominal muscle training should not be long, persistent and tedious. If you do everything correctly, you can achieve excellent results through short and intense exercise. There is no need to train your abs more than three times a week. We recommend performing 2-3 exercises of 3-4 sets 2 times a week (for example, Monday and Thursday). 10-15 minutes is enough to pump up all the abdominal muscles.

How to quickly pump up your abs at home: a set of exercises

Exercise 1- squats

When it comes to how to quickly pump up six-pack abs, many begin to mindlessly lean on crunches, focusing on the number of repetitions. Don't forget that abdominal muscles and posture are directly related, and abs aren't just for showing off. The best abdominal exercises are those that challenge the entire body, including the back muscles. A great option for abdominal exercises is deadlifts and squats. These exercises train many muscle groups, including the abdominal muscles, and also work the buttocks, quadriceps and help burn fat.

Exercise 2- flexion

Lie on the floor with your arms extended in front of your chest. Raise your knees as high as possible. Do not put your hands behind your head, as this can put excessive strain on your back muscles. You can also cross your arms over your chest and place them at ear level, but not touching your head. Next, lift your body and pull it towards your knees, using only your abdominal muscles. It is important not to lift your entire back completely or create unnecessary tension in your back. Raise your shoulder blades and stay in this position. When lifting, exhale through your mouth, then hold your breath a little, fixate at the top point, feel the tension in your abdominal muscles, and then smoothly lower yourself down without throwing your head back.

In this exercise, technique is more important than the number of repetitions. Be sure to monitor your breathing, the position of your back, lower back and arms.

Exercise 3- lifting the body in a sitting position

This is the most popular and effective exercise. Lie on the floor, bend your knees, place your arms at ear level or cross them in front of your chest. From the starting position, begin to rise, lifting your back and shoulder blades. Try to sit down with your back straight. This is a classic abdominal exercise that everyone did in school. The same exercise can be done on an incline bench or on a fitball. Trained athletes need to do body lifts with additional weights. The weighting agent is placed on the chest during exercise. Weight is added depending on the athlete's preparation.

Exercise 4- bike

Raise your legs off the floor and make circular movements, as if pedaling a bicycle. Move your feet as if you were pedaling a bicycle. Keep your hands behind your head and try to touch your left elbow to your right knee and vice versa.

Exercise 5- lying leg raises

Lie on the floor, straighten your legs and keep them together, place your arms along your body. Raise your legs above you, forming a 90-degree angle. Try not to bend your legs at the knees. Slowly lower your legs without touching the floor. You should raise and lower your legs using your abdominal muscles. To enhance the effect, you can do hanging leg raises. For this purpose, a crossbar, bars or Beresh loops are used. The straighter you keep your legs, the harder the exercise will be.

Exercise 6- folding

Lie on your back. Place your hands along your body or in front of you. Next, simultaneously lift your body and legs so that your face and knees are as close as possible. At the same time, do not forget about posture and straight legs. You won't be able to straighten your legs perfectly, but you need to strive for this. You should fold yourself like a jackknife. You can also hold the ball between your legs and try doing the exercise in this position.

Exercise 7- straight and side plank

Stand on your elbows and toes. Your body should resemble a stretched string. Don't lift your tailbone up or fall down. Tighten your body as much as possible, keep it straight and stand in this position for 30 seconds to 2 minutes. The side plank looks much the same, only you turn on one side and lean on one hand. Then change sides. This exercise uses the maximum number of muscles. The stronger your abs, the longer you can stand.

Exercise 8- crunches for oblique abdominal muscles

The oblique muscles are located on the sides of the abdomen. To make them visible, you need to twist across the body with resistance. Crunches can be done while holding a ball in your hands. To perform the exercise, lie on your back, bend your knees and lower them to one side. Lift off your shoulder blades and do straight crunches. This will involve the oblique muscles.

Exercise 9- working out the abs on a fitball

Lie on the fitball with your lower back, rest your feet on the bed or sofa. Start doing crunches without arching your back. Another option: lie on your back, bend your knees and hold a ball between your feet. Try to lift your shoulder blades and legs off the floor at the same time, reaching for the ball with your hands.

The most effective exercises are crunches and cycling. To get rid of a rounded belly, you need to strengthen your back muscles and be sure to monitor your posture. Many people have a prominent belly because they slouch. If you straighten your back and turn your shoulders, your stomach will naturally retract.

How to pump up abs for a girl?

Speaking about how to quickly pump up a girl’s abs, it should be noted that the structure of the female body is somewhat different from the male one. Nature determines that women accumulate more fat in the abdominal area, and getting rid of it is not so easy. Here you need to strictly follow a diet and do exercises regularly.

Exercises for girls on the upper abs:

Twisting;
Deflections;
Lifting legs in a lying position.

Lower abs exercises:

"Harmonic";
Steps on weight;
Raising the legs with a raised pelvis in a lying position.

Lateral muscles:

Tilts to the side;
Leg straightening;
Lateral twist;
"Scissors".

To achieve six-pack abs, girls need to follow a diet, such as a low-carb diet. Relief will appear only if the fat layer on the abdomen reaches less than 1 cm.

Exercise “Vacuum” for a saggy belly

If you want to make your waist thinner and your stomach flat, then do the “vacuum” exercise every morning and evening. It can be performed by both women and men. With this exercise you can achieve abdominal definition. What does the “vacuum” exercise do?

Firstly, the waist becomes thinner;
Secondly, the percentage of internal fat decreases;
Thirdly, the stomach narrows;
Fourthly, the stomach becomes flat.

The technique of performing the exercise is quite simple:

Stand up straight and put your hands on your knees or lie on your back;
Inhale slowly through your nose, filling your lungs as much as possible;
Exhale sharply through your mouth and draw in your stomach;
Hold your breath for 10-15 seconds.

The exercise must be done 10 times.

If you want to tighten your stomach, then the “vacuum” exercise is ideal. To pump up your abs, you need to stick to a diet. If you are overweight, you will not see the desired results. Your abs of steel will be hidden under layers of fat. By pumping up your abs, your stomach does not become thinner. It gains definition only if there is a minimum percentage of body fat.

If you are overweight, then lose weight first, and then start pumping up your abs.
Don't step on the scale every day. Muscle weighs much more than fat, and with visual weight loss you can see a plus on the scale. This is due to the fact that muscle mass is gaining and growing.
Create a meal schedule and stick to it. By skipping one meal, you risk overeating in the evening or before bed.
If you have an asthenic figure and want to strengthen your abdominal muscles, then try to tense your abdominal muscles all the time. This can be done unnoticed by others, sitting in a chair, working at a computer, or standing in line. Over time, the muscles will get used to being in good shape and your stomach will acquire beautiful shape.
Drink a cup of coffee before training - this will help speed up your metabolism and activate the fat burning process.
Drink small amounts of water throughout the day and during workouts.
Try to strengthen your abs and your body when you are young. This will help you avoid many problems in the future.
Pay attention to both strength and aerobic exercise. Try yoga - it calms you down and helps you fight stress.

It is believed that those with a six-pack belly have put in a lot of effort to achieve their appearance. What if they followed simple rules that helped them get beautiful abs? Just a few effective recommendations and following them will help anyone pump up their abs to the coveted six-pack!

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There are many myths surrounding abdominal training. Perhaps they are the ones to blame for the fact that only a small number of people can achieve the treasured cubes. So that you do not step on these rake, we will list them with a detailed explanation.

Myth 1. Abdominal exercises will remove fat from the waist

Many people think that if fat deposits are located in a certain place (for example, on the stomach), then this particular area needs to be worked out with exercises. In fact, body fat gradually disappears from your entire body as you burn more calories than you take in.

Why is it so difficult to make your abs show when you're overweight? The insidiousness of abdominal fat for men is that fatty tissue is deposited FIRST on the stomach, but disappears LAST!

Fat deposits are nothing more than stored energy. Your task is to force the body to use this stored energy.

Why is training just your abs for weight loss a bad idea? In fact, abdominal exercises are low-cost in terms of calorie burning. For example, 20 sit-ups will burn only 7 calories, while a McDonald's Big Mac contains approximately 570 calories. You shouldn’t even try to count how many of these lifts you need to do to burn this food.

Conclusion: Abdominal exercises alone will not get rid of excess fat.

There are many more high-calorie foods besides fast food that you should avoid if you want to keep your six-pack from being hidden under a layer of fat. Oh no, diet again! In fact, giving up junk food shouldn't be seen as a restriction or a specific diet - it's just a conscious step towards health that you should take and enjoy your choice every day.

Myth 2. To pump up your abs you need a lot of repetitions.

The abdominal muscles are no different from the rest of the muscles in our body and, accordingly, the principles of their training will be approximately the same (see). You don't do 100 biceps curls to get bigger. So why do the abdominal muscles need this? The same number of repetitions that you do for other muscle groups (no more than 15) is also true for the abs.

If the exercise is easy, that is, you can do more than 15-20 repetitions, then you need to perform the exercise in such a way as to complicate it. Otherwise, you will be training the endurance of the abdominal muscles, which is also good, but does not quite meet our goals. In order for the muscles to have a clear outline, be it the abdominal muscles, they need to be given volume, and not made to be durable.

Myth 3. Abdominal muscles need daily exercise

In fact, the abdominal muscles should be loaded no more than 3 times a week. At the very least, you need to give your muscles at least a day of rest. Like most muscles in our body, the abdominal muscles are made up of two types of fibers: fast-twitch and slow-twitch. Of course, first of all, our abdominal muscles are designed for endurance work, which consists in maintaining posture for a long time, for which slow-twitch muscle fibers are responsible. Fast fibers allow you to make sudden efforts. Such muscle fibers can easily (compared to slow-twitch fibers) be increased in volume through training. Abdominal exercises develop exactly this type of fiber (with the right approach, of course).

Myth 4. A few exercises are enough to pump up your abs.

In fact, the more varied the set of exercises you perform, the better and faster the results you can get. This is due to the fact that the abdominal muscles quickly adapt to the load and exercises performed if you do only one program.

Myth 5. By performing only abdominal exercises, ignoring diet, anaerobic exercises and other recommendations, you can achieve good results

In principle, this is possible if you are not overweight, you do not overeat, and your daily physical activity is already high. However, the most effective fight for the treasured “cubes” will be if you hit in all directions. Then the result will not be long in coming.

Where to start on the path to beautiful abs?

You need to start by setting a goal. To achieve something, you need to know where to move. The key here is to be specific: the more specific your goal, the more likely you are to achieve it. It’s not enough to say to yourself: “I want to have a beautiful figure.” This concept is too vague. But if you take a photo of beautiful abs and tell yourself that you want to achieve the same results, it will be closer to the point. For a constant reminder of your goal, you can hang this photo in a prominent place. It will be yours final goal.

At the same time, it is necessary to determine intermediate And short term goal. The following goal could be a short-term goal: “I want to get into a training regime, normalize my diet and other points that will lead me to an intermediate goal.”

For an intermediate goal, you can choose a specific parameter of your body (for example, waist size or weight) that you want to achieve in a strictly allotted time.

Basic abdominal exercises

At the beginning of your training, it is important to pay attention to the correct technique of performing exercises - this is the basis for future muscle growth and progress. You should start with basic exercises for the upper and lower rectus abdominis muscles, as well as the external and internal oblique muscles of the abdomen. The last exercise of the complex is designed to strengthen the internal long back muscles.

Exercise 1 “Raising bent legs in a lying position”

Exercise 2 “Raising the torso to the side from a lying position”

Exercise 3 “Lifting the upper torso from a lying position”

Exercise 4 “Raising opposite legs and arms while lying on your stomach”

Training program

These exercises should be performed in combination, i.e. one after another, allowing a break between them of no more than 5 seconds. Train 3 times a week, paying attention to proper exercise technique.

Warm up before your workout. Warming up warms up your muscles, protecting you from injury and preparing you for further exercise, promotes blood flow to the muscles, nourishing them, and allows you to concentrate on further training;
During exercise, keep your abdominal muscles (namely the abdominal muscles, not others) in constant tension;
Monitor the amplitude, speed of movement and the correctness of your actions. In other words, follow the exercise technique. There is no need to use jerks and rebounds from the floor in order to complete the desired number of repetitions. Quality is more important than quantity!;
Do not rest during repetitions of one set;
Don't forget to breathe. Try not to hold your breath while doing the exercises;
Focus your attention on the muscle being worked. If you are training your lower abdominal muscles, direct all your attention to this area. You should feel how it is being worked out during the exercise. This helps to better understand proper movement technique, isolate the muscles and remove tension from the accessory muscles.

Abdominal muscle training plan at home

If you have completed the basic training program, you can move on to more complex complexes. Before moving on to a new training program, work through each complex separately so that you can easily do the exercises from the video from start to finish, without violating the correct technique.

So, if you have mastered these complexes, you can move on to the training plan. The training plan is simple: on one day we do one complex twice in a row with a break of 2-3 minutes, on another day we also do the second complex, on the third day of training the third complex, and so on in a circle. Exercise 3 times a week or every other day (the main thing is that there is a gap of at least one day between workouts).

Complex No. 1

Complex No. 2

Complex No. 3

Sources:

Brungardt K.“Ideal press” - Mn.: LLC “Poppuri”, 2003. - 208 p.

Good afternoon, happy hour, we are glad to see you with us!

Today we will continue our series of epic notes dedicated to improving ourselves, and talk about how to pump up your abs? The article will be detailed (we don’t write others :)) and will consist of two parts, in the first we will pay attention to theoretical aspects - anatomy, structural features, kinesiology of movements, in the second part we will analyze the best exercises and specific “insipid” training programs.

So, seatdown please, we begin!

How to pump up your abs? The theoretical side of the issue.

The abdominal muscles are one of the most revealing muscle groups; it is the abs that girls fall for and that’s why boys try with all their might to hammer them :). And indeed, pay attention to the newcomers coming to the gym, they have a lifeline around them (sorry for the tautology) waist, excess weight, they know little about proper nutrition, but nevertheless, the first thing they look for is press machines and various benches, such as a Roman chair and so on. It must be said that ladies also love to exercise this muscle, because how everyone wants to have a flat tummy. However, such approaches - hammering the abs at each workout 50-100 repetitions and a complete “clogging” of the diet do not (and cannot give) any tangible result, but the board press is hot :), what should I do? Well, at least study the current article “how to pump up your abs?” and draw appropriate conclusions.

Actually, let's deal with our least favorite theory.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Abdominal anatomy and muscle atlas

When it comes to the press, the conversation does not go beyond the notorious 6 -cubes, however, cubes are only the visible superficial part of the abdominal muscles; there are also deeper layers that form a strong encircling muscle corset called the cortex.

The latter include:

straight m.f.;
oblique m.f.;
transverse m.f.;
small/medium gluteals;
adductors;
muscles of the back of the thigh;
infraspinatus;
coracobrachial.

This entire complex of muscles is responsible for stabilizing the spine, pelvis and hips and is involved in indirect abdominal exercises. (e.g. squats, deadlifts).

A complete muscle atlas of the abdominal muscles is as follows.

When studying the anatomy of the abdominal muscles, it is customary to distinguish the anterior and posterior nuclei (core). Let's take a closer look at each muscle unit.

I. Anterior nucleus

These abdominal muscles are located on the front (front) part of your body and consist of three layers:

deep;
intermediate;
surface.

Let's consider these layers separately.

I. Deep layer

These three muscles work together to put pressure on your inner core muscles. Without creating such pressure, the muscles would not be able to stabilize, and performing such heavy exercises as bench presses would be impossible.

No. 1. Thoracic diaphragm

The muscles of the diaphragm provide human breathing. Along the front side of the inside of your chest, the diaphragm muscles run up, wrap around the body and attach to the lower back. When taking a deep breath, the diaphragm lowers, and the pelvic floor muscles allow you to record the breathing process and create air pressure in the walls of the diaphragm. These muscles ensure a fixed, stable position of the spine when performing.

No. 2. Transverse abdominis (TVA)

They pass from the white line of the abdomen (linea alba), bending around the body along the entire length and are attached in the area of the lower back. The TVA muscles layer below the internal obliques and are another significant tool for stabilizing the pelvis.

No. 3. Pelvic floor muscles

These muscles located below the pelvis “catch” the breath and, together with the thoracic diaphragm, help stabilize the spine. These three muscles work together and form the functionality of the deep and lower muscles.

When assembled, the deep layer looks like this.

ii. Intermediate layer

The name speaks for itself; it is located between the deep and superficial layers. It consists of several muscles, the defining one of which is the internal oblique.

No. 1. Internal obliques

They come from the linea alba of the abdomen, cross the lower part of the body and attach to the bones of the pelvis. They run from bottom to top perpendicular to the external obliques and are important muscles involved in the process of breathing and rotation of the body.

III. Surface layer

The muscle that everyone talks about is the infamous abs. If you have a low percentage of subcutaneous fat (or naturally thin), then you have a well-developed surface layer and your abs may show through.

No. 1. External/external obliques

They extend from the chest along the entire length and are attached in the groin and thigh areas. In addition to the functions of direct and diagonal twisting, the muscles stabilize the body in the middle part. The oblique muscles also return the body back (to neutral position) when moving the pelvis forward.

Runs from the lower chest (from the thoracic/spiral bone) crosses the entire abdominal area and is attached to the pubic crest at the symphysis. The rectus muscle is divided vertically (white line) and horizontally (3 or 4 strips of connective tissue). These divisions (mesh) create 6 or 8 muscle bellies, which are collectively called abs.

The muscles of the anterior core in disassembled form present the following picture.

II. Posterior core

The core muscles are not only the front part of your body, the core muscles on the back side of the body are also important, in particular, the following:

multipartitioned;
square;
spinal extensors.

Let's go through all three.

No. 1. Multipartite

Small muscles that cover 2-4 segments of the spine, create an area of movement for the latter and allow small movements to be performed while maintaining deflection. They are invisible to the eye, but are very important because they send feedback to the brain about the position of the body in space.

No. 2. Quadratus muscle

A large muscle that runs from the top of the thigh and up to the muscles of the lower back. It is important when moving the body from side to side, and the quadratus muscle also performs an important function - it prevents excessive bending of the body to the side.

№ 3. Back extensor muscles

They originate in the area of the sacrum and upper thigh and run along the entire length of the back to the neck and even the base of the skull. They are important for controlling movement and stabilizing the spinal column, especially when performing deadlifts and squats with a barbell on the shoulders.

Skeletal anatomy

In addition to muscle units, it is important to understand the importance of bones and joints and the role they play in performing various movements. Understanding this will allow you to choose the optimal exercises and engage the target muscles.

The most important skeletal units include:

No. 1. Pelvis

Responsible for two main movements - forward bending (when the pelvis moves forward and the hips move back), tilt back (when the pelvis is brought under itself).

No. 2. Lumbar spine

Comprises 5 vertebrae between the chest and pelvic area.

The main functions of the lower back include:

lumbar flexion (bend forward until feet touch);
lumbar extension (bending back, antagonistic movement);
lateral flexion (side bending);
corps rotation (rotation, turning from one side to the other).

The lumbar spine moves little other than back and forth, so the more you can control the movement, the healthier your lumbar spine will be. The latter means both athletic longevity and lifting heavy weights for longer periods of time.

Muscle functions in practice

It is important not only to know how the core muscles (abs) are structured, it is important to know their functions using the example of real movements, i.e. how muscles, bones and joints work together during weight training in the gym. So, the core muscles are designed to perform the following functions:

creation of intrathoracic pressure - the pressure with which the core muscles fix the position of the spine. During a deep breath, the diaphragm puts pressure on the bottom of the pelvic muscles, the resulting tension spreads along all the walls of the body and this creates a stable position of the spine;
control of flexion of the lumbar spine and lower back muscles - the rectus, internal and external oblique muscles “connecting” to the front of the pelvis, together help control the lower back;
lateral flexion - the internal and external oblique muscles of the abdomen control flexion to the side (lateral bending). The obliques and quadratus lumborum muscles are also important in maintaining a neutral spine, which is called anti-lateral flexion;
Rotation Control – The rectus abdominis, transverse abdominis, internal and external obliques are responsible for rotating the core. Anti-rotation helps keep the torso neutral against pressure;
extension control – the core muscles monitor the roundness of the back and its unnatural position during exercises (for example, deadlift), keeping the spine healthy.

This was all the structural and anatomical information on the press, now we move directly to the pumping-theoretical side of the issue.

How to pump up your abs? Swing theory.

This subchapter will provide information regarding the features of pumping up the press. So let's look at each of them.

No. 1. Different orientation of the abdominal muscles

As you already know, on the anterior wall of the abdomen (front) there are 3 flat skeletal muscles:

external oblique – is closest to the surface and expands downwards and medially;
internal oblique – expands superiorly and medially;
transverse muscle - encircles the waist transversely, like a belt on trousers.

This arrangement of the three bands of muscles in different orientations allows for the use of different exercises, rotations, and angles to target all three abdominal muscles.

No. 2. Women's core muscles and flat stomach

It’s no secret that women are often said to be creatures from another planet, and so, this also applies to some of the structural features of their core muscles. In particular, ladies need to know that a beautiful flat tummy comes with 6 abs, not every representative of the fair sex can achieve, and this is not her fault, but genetics is to blame, i.e. mom and dad.

In general, it will be useful for every young lady to know that their core muscles have the following features.

No. 3. The number of cubes is 6 or 8. Who has more?

Now we will figure out what determines the number of cubes and, in general, how they are formed.

As you know, there is such a “fresh” part as the white line - the fibrous structure (which has no muscles) the anterior abdominal wall, located along the midline in humans. In turn, the rectus abdominis muscle is a flat paired muscle located on the side of the midline. The linea alba separates the rectus muscles from each other, each of which is segmented by three transverse bands of collagen fibers called tendinous junctions. All this leads to a grid-like cubic structure of the press.

The number of cubes depends on the designer, or rather, it is genetically determined. Additional row of dice +2 to existing 6 - this is a question of the genetic presence of additional connective tissue, which allows you to get 8 cube board. You cannot make eight out of six if there are no “father and mother” prerequisites for this. Moreover, you often have to be content with even fewer cubes, somehow 5 or 4 and this is also a genetic question.

For general development, it will be useful to know that the rectus abdominis muscle is a single muscle, and not several, i.e. There are no top or bottom cubes, these are conventions that are adopted for ease of visual expression. The six-pack is created by running the muscle over a series of tendons that divide it into 4, 5, 6 or 8 cubes. The path of the tendons and their number are different for each individual person and this determines the nature of the press board.

Conclusion: from 6 cubes cannot be made 8 , if this is not specified above, but you can increase the size of the muscles, the difference between the peaks and the depth of the current abdominal area. In other words, you can work on quality, but not on quantity.

So, now you have the theory of creating a cubic belly, all that remains is to polish this matter with practice, however, we will do this in the second part of the article, but for now...

Afterword

Today we answered the question - how to pump up your abs? Yes, we don’t know the answer to it yet, but it’s not evening yet and there hasn’t been a second practical article, so we don’t disagree and are waiting for specific guidelines for transforming 1 ball in 6 cubes :).

That's all for now, see you in touch!

PS. and how do you pump up your abs?

P.P.S.

With respect and gratitude, Dmitry Protasov.

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