How to pump abs at home?

How to pump up your abs at home depends, first of all, on the regularity of your workouts. In addition, home workouts should be effective and accompanied by a balanced diet, which also determines your success in achieving a beautiful abs.

Benefits of doing homework:

• no cash costs for gym classes,
• saving time on travel to and from the sports complex,
• the ability to independently choose the time and duration of training,
• no one distracts you from your studies, compared to group training.

There are many abdominal exercises, you need to choose the ones you like and do them with pleasure. For abdominal exercises at home, it would be good to have a mat, a bench for abdominal exercises and dumbbells. The success of the exercises will depend on organization, self-discipline and focus on the result.

Abdominal exercises at home

Abdominal exercises at home should be done in a calm environment and effectively, following certain rules, to avoid pain in the back, neck or lower back.

Classes should be held in a well-ventilated room and continue with an open window, because during training the body, namely the cardiovascular system, additionally requires oxygen. Otherwise, such training will not be beneficial.

• It is better to train an hour or two hours after eating, so that it has time to be digested a little.
• Before training, a light warm-up is required to prepare the muscles for exercise.
• Exercises should be performed smoothly and rhythmically, without jerking.
• The load on the muscles should increase gradually, daily. You don't need to do a hundred exercises on the first day, you need to start small.
• The abdominal muscles recover quickly, compared to other muscles in the body, which need to rest for two to three minutes. And the abdominal muscles do not need such a long time between sets.
• Exercises that are performed in a lying position should be on a hard surface - a sofa or bed will not do. You can lay a rug on the floor to make it more comfortable to pump the press.
• Workouts should be regular, daily. If you can't do abdominal exercises every day, then you should try to do them every other day.
• The exercises will be more effective if you bend your legs and body correctly, namely at the correct angle - from 17 to 75 degrees for the body and 40 degrees for the lower limbs. Stronger bends will increase the risk of injury.
• When doing the exercises, you should not pull your head with your hands, as this is very harmful to the neck. During the exercise, your fingers should lightly support your neck, and the distance between your chest and chin should be no less than a palm.
• After completing the exercises, it is advisable not to eat for several hours, but you can drink water.

To pump up your abs correctly, you need to have a little idea of how their muscles are structured. The abdominal muscles are divided into straight and oblique, and there are specific exercises for each of them. It is better to structure your workouts in such a way that the load is first on the lower abs, then on the oblique muscles, and finally on the upper abs. Various exercises with leg lifts are suitable for the lower abs, crunches for the oblique muscles, and various body lifts for the upper abs.

Press program at home

The home abs program consists of proper nutrition and exercises for the lower and upper abs. Proper nutrition is sixty percent of success and consists of the following:

• The diet should include a significant amount of protein, approximately half of which should be lean meats, cottage cheese, cheese, kefir, eggs, fish, etc.
• Carbohydrates in the diet should be complex and consumed in the morning or after physical exercise. Such carbohydrates include porridge, pasta, vegetables and fruits. Simple carbohydrates in the form of white bread, sugar, sweets, potatoes, etc. should be consumed in small quantities and preferably also after exercise.
• Fats should be consumed in the form of a variety of oils, primarily vegetable or nut oils.
• The diet must include an appropriate drinking regimen - drinking at least two liters of water per day.
• Meals should be fractional, in small portions, five or six times a day.
• It is advisable to consume the bulk of carbohydrates in the first part of the day and partly after exercise.

Thus, the diet for a beautiful lower abs should include (of course, the percentage can vary ± 10%):

• 50% protein,
• 30% carbohydrates,
• 20% fat.

Ideally, it is recommended to consume one and a half to two grams of protein per kilogram of body weight and two grams of carbohydrates.

Before starting the main part of the workout, namely, performing exercises for the lower and upper abs, it is necessary to prepare the body for physical activity and warm up the muscles.

• Run for three to five minutes (can be done in place).
• Forward and backward bends of the torso.
• Torso rotation.
• Do the bicycle exercise for thirty to sixty seconds.

After the initial part of the workout is completed and the body is prepared for work, you can move on to performing the basic exercises for the lower and upper abs, which are presented below.

Lower press at home

It is not difficult to pump up the lower abs at home if you follow a healthy diet along with the exercises. If you do not follow a diet, the lower abs will not be visible under a layer of fat, even with daily exercises for the lower abs. Therefore, the formula for a beautiful lower abs is proper nutrition and regular training.

To pump up your lower abs at home, you should do the following exercises:

Reverse crunches

It is the main and most effective exercise, during which the lower press is most involved.

To perform this exercise, you need to lie down on a flat horizontal surface, your arms should be along the body with your palms down. Then you need to lift your lower limbs up so that they are perpendicular to the body. Then you need to lift your pelvis and stretch your legs, without bending them, to your chest. After that, return your lower limbs back to a position perpendicular to the body. It is advisable to lift the pelvis with the help of the press.

This exercise can also be performed with bent legs, knees, as if curling up. During the exercise, it is necessary to tense the press.

Reverse crunches are performed ten to twenty times, two to three approaches.

Raising the lower limbs from a lying position

No less popular and effective in achieving results. To do it, you need to lie down on a hard horizontal surface, place your hands parallel to the body or behind your head. Then you need to raise your legs perpendicular to the body and lower them, but not all the way. For beginners, it is advisable to do this exercise with your knees bent to avoid putting a lot of strain on the lumbar region.

Raising the lower limbs from a lying position is performed ten to twenty times, in two to three approaches.

Exercise - Bicycle

You need to lie down horizontally, place your hands behind your head, crossing your fingers. Then you need to alternately stretch your left elbow to your right knee and vice versa. Along with doing the exercise, the free lower limb should be straightened and parallel to the floor. Doing this exercise, not only the lower press will be pumped up well, but also the upper one, and also the oblique abdominal muscles.

The bicycle is performed ten to twenty times, in two to three approaches.

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Exercise - scissors

To perform it, you need to take a horizontal position on your back, place your hands parallel to your body, palms down or under the lumbar region. Then you need to raise your lower limbs ten centimeters above the horizontal surface and swing them in a horizontal plane, as if you were cutting with scissors. You do not need to lift your head.

You need to do this exercise quickly and in the amount that you can do. There should be two or three approaches.

Lower limb raises while hanging on a horizontal bar

To perform it, you will need a horizontal bar. You need to grab the bar with your hands, raise your lower limbs bent at the knees so that your knees reach your chest. Then hold your legs in this position for a few seconds and lower them smoothly. Over time, you can complicate the task and raise straight legs.

When performing this exercise, you should avoid swinging your torso on the horizontal bar. The number of such exercises is 10 times in two to three approaches.

V-shaped crunches

To do them, you need to take a horizontal position on your back, slightly raise your lower limbs, and stretch your arms above your head. Then you need to simultaneously raise your body and lower limbs so that you touch them with your hands, and take the starting position. There is no need to rush in this exercise, the main thing is to perform it well.

This exercise can also be performed with bent knees. The number of twists is ten, 3-4 approaches.

You can do all the lower abdominal exercises or choose a few that you like and do them regularly.

In addition to proper nutrition and the above exercises, cardio training is also recommended to make the lower abs more prominent. The main goal of cardio training is to burn fat. Such exercises must be performed very quickly with the correct technique.

Intense push-ups

It is necessary to take the position - lying down, do push-ups and push off the floor strongly so that the hands come off it, then return to the initial position. Over time, the task can be complicated by adding a clap of the hands at the moment of lifting the hands off the floor. The number of repetitions is fifteen and then proceed to the next exercise.

Exercise - burpee

To perform it, you need to get on all fours so that your knees touch your chest and your hands touch the floor. Then you need to sharply stretch your lower limbs back to find yourself in the position of a prone position. Then, with a quick movement of your legs, you need to return to the original position - on all fours. Then push off strongly with your legs and jump up and smoothly return to the original position.

The number of repetitions is twenty and proceed to the next exercise.

Exercise - Rock Climber

It is necessary to take the position - a prone position. It is necessary to sharply pull the left leg to the left hand and take the initial position, and then vice versa - sharply pull the right leg to the right hand and back.

Everything must be done quickly, repeating thirty times.

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Jumping out

You need to squat down, place your hands behind your head and do quick and intense jumps upward, while your hands should always be behind your head so as not to make the exercise easier.

Repeat the exercise fifteen times.

Sumo squats

In a standing position, with your back straight, squat down and place your upper limbs on the floor between your lower limbs. Then, with a sharp movement, push your legs back so that you assume a prone position, and return to a standing position, performing the exercises in reverse order. Number of repetitions – fifteen.

After completing five cardio exercises, you can rest until your breathing recovers and repeat the circuit of these five exercises three to four more times. Such cardio workouts should be done three to four times a week.

Upper press at home

It is advisable to pump up the upper press at home before meals and in the morning, so the muscles will be strengthened better. In order for the upper press to be beautiful and pumped up, all exercises must be systematic and correct. Effective exercises for the upper press: •

Twisting with twists

To perform it, you need to lie on the floor, place your hands behind your head, and put your lower limbs on the bench so that a right angle is formed. Then you need to slowly twist to the right and slowly take the starting position, and then - vice versa, you need to twist to the left and back. The number of repetitions is from five to ten times, in three to four approaches. When performing this exercise, you do not need to lift your back off the floor, only the shoulder blades should be lifted, which make turns to the right and left.

If after five to six repetitions you feel a burning sensation in the upper abdominal muscles, then the exercise is being performed correctly. If the exercise is performed easily, you can complicate it by taking a pancake with the appropriate weight in your hands - from two to five kilograms.

Straight crunches

You need to lie down against the wall and put your feet on the wall so that your knees are bent at a right angle and your hands are behind your head. You need to slowly twist forward so that your back does not come off the floor, but only your shoulder blades, and return to the original position. The number of repetitions is from eight to twelve times, two to three approaches. You can complicate the exercise by taking a pancake with a certain weight under your chin (on your chest) or behind your head.

These crunches can be performed on an incline bench.

Exercise - penknife

To perform it, you need to lie on the floor and raise your lower and upper limbs so that your knees touch your chest.

The number of repetitions is from ten to fifteen times, in two to three approaches.

Lower limb rotations

You need to lie down on a horizontal surface and raise your lower limbs perpendicular to the floor. Then lower your legs straight, and then to the sides. But when doing the exercise, your legs should not touch the floor, the distance should remain from ten to twenty centimeters. The number of repetitions is from ten to fifteen, in two to three approaches. With the help of this exercise, you can pump up not only the upper abs, but also the lower one.

It will be enough to do exercises for ten minutes a day, but conscientiously and regularly, until a burning sensation in the abdominal muscles occurs. Do not forget about a balanced diet, which, together with training, will bring you closer to the desired result faster.

Drying the press at home

Drying the press at home allows you to make the press more prominent. The drying process can be difficult to bear, since against the background of intense strength exercises, carbohydrates - the main fuel for the body - are practically absent in the diet. Hence the name - drying. Drying the press is the most effective way to eliminate the subcutaneous fat layer. To quickly eliminate the fat layer in the abdominal area, you need to increase local blood circulation, as a result of which the metabolism will accelerate, which will have a destructive effect on fatty tissue. And in order to increase blood circulation in the abdominal area, you need to pump the press, but according to certain rules and with appropriate exercises.

• You need to pump your abs for forty minutes.
• The break between sets of exercises should last ten seconds.
• Abdominal exercises should be high amplitude and performed as effectively as possible.

The following exercises are suitable for drying the press at home:

• Crunches on a bench.
• Reverse crunches.
• Side bends with dumbbells.
• Twisting the torso in a vertical block (if you have such a machine at home).

Dilution cardio exercises for drying the press will be very effective, for example, jumping rope, they can be performed in turn with exercises for the press. But the duration of cardio exercises should be half as long.

In parallel with physical activity, a certain diet must be followed:

• Fats should not be consumed in the evening before bedtime, reduce carbohydrate intake or eliminate them, especially fast ones - ice cream, white bread, candy, cookies, etc.
• Eating should be regular, because if you don’t eat for a long time, the stress hormone cortisol is produced, which causes fat accumulation.
• The diet should include lean meats, cottage cheese, egg whites, fruits, vegetables and fish.
• Drink enough liquid (still water) - at least two liters per day, because drying occurs due to the deprivation of carbohydrates, not liquid. It is advisable to include green and ginger tea in your diet.

When drying the press, you need to remember that muscle mass is lost faster than fat, so the muscles need support in the form of strength exercises and cardio loads. Muscles are the main source of energy, the less of them, the faster fat is deposited. It follows that the main goal of drying is to eliminate fatty tissue and preserve muscle.