A beautiful, flat, sculpted stomach, with clearly defined six-pack abs, is the goal of many amateurs and athletes. And the question often arises: how quickly can you get a beautiful belly and what exercises to use for this and what else needs to be done to speed up the process.
Any professional involved in physical education will answer that keeping the abdominal muscles toned is not only beautiful, but also important for health. After all, thanks to them, all internal organs are supported.
The fastest way to pump up your abs is to combine proper exercise, with or without additional load, with a metabolically healthy diet.
Basic tips for working on your abs
Beautiful and strong abs are not the same thing. The abdominal muscles may be in good shape, but if there is a layer of fat on top of them in the waist area, then no one will see it.
If you want relief to appear on your stomach, you need to know how to quickly pump up your abs. To do this, you should combine physical activity with a healthy diet.
Here are the basic tips on how to achieve this:
Breakfast is a meal that should never be skipped. There is a misconception that if you don't eat breakfast, you can lose weight faster.
But in fact, it's literally the other way around. It is breakfast that starts the metabolic process in the morning. And this promotes proper metabolism.
In addition, the morning meal should be the largest. Lunch is average in its calorie content and abundance. But dinner should be the lightest.
In addition, if breakfast is skipped, then the increased feeling of hunger in the afternoon leads to overeating. And this is definitely not what you need to maintain normal weight.
Intake of simple carbohydrates, such as white bread and baked goods, pasta, sugar and sugar-containing foods, some types of fruits (bananas, grapes) should be taken in the first half of the day.
Thanks to this regime, carbohydrates are consumed by the body. And if the above products are consumed in the afternoon, they will be stored as fat.
The diet should be balanced as follows. Minimize foods containing simple carbohydrates. They were listed in the previous paragraph.
But include as much meat, vegetables and grains as possible. The meat will provide proteins. Vegetables - microelements and fiber. Cereals are complex carbohydrates that will keep you feeling full for a long time.
Focus on strength training. That is, perform exercises with added weight.
Many, especially the fair sex, believe that this will help increase muscle mass. But this is a big misconception.
Because it takes a very long time to build muscle mass, and besides, you need to be in the gym for several hours per workout. And regular aerobic exercise will only burn both fat and muscle mass.
A sufficient amount of fluid per day will ensure excellent metabolism, and will also remove all waste and toxins that are formed when burning fat tissue. The norm is on average 20-25 grams per kilogram of weight.
It is better if the main drink is pure still water. But it’s worth considering that green tea and coffee speed up metabolism.
Do not combine any liquid with food, thereby preventing the gastric juice from being diluted with water.
You need to eat regularly. Moreover, there should be at least 4-5 meals per day. Main – 3, additional snacks – 2.
Eliminate unhealthy foods such as fast food, ready-made breakfasts, factory-made sweets, carbonated sweet waters, ice cream, and confectionery. All this contains excess harmful fats. Which will undoubtedly affect your figure.
Exercise 2
Lie on your back, place your feet on the floor. At the same time, bend the knee joint as much as possible. Place your hands on your chest. Avoid a position where your palms are behind your head.
It is important to lift your body correctly. To do this, raise the head and part of the back - to the end of the shoulder blades.
When ascending, a nasal inhalation is made, while lowering the body, all the air is exhaled smoothly through the mouth.
Features of training at home: a set of exercises for the abdominal muscles
Pumping up your abs at home will consist of several exercises combined into a complex. It is better to alternate movements, for example, perform two or three for a month, then replace them with others. As a basis, you can use those presented in the table:
| Raising the torso | Lie on the floor; you can hold your feet on the edge of the sofa or bed for stability. Bend your knees. The body rises up, then slowly falls down. |
| Crunches | It is performed in exactly the same way as body lifts, but the hands must be behind the head, then at the top point the right elbow should touch the left knee and vice versa. |
| Lying leg raises | Lie on the floor, bring your legs together. Raise your legs slowly up without raising your pelvis. Lower back slowly. |
| Body tilts to the side | Stand up straight, arms straight at your sides. Lower your body to the sides. For greater efficiency, you can take a weight in one hand, for example, a barbell plate, a bottle of water, and so on. |
Such exercises will be available for both beginners and more experienced ones; they can be used in exercise or in combination with a full-fledged lesson. Exercises at home should be varied; it is recommended to pump up the abs in combination with the rest of the body.
You can choose simple exercises for the body as a whole for home. This could be push-ups, pull-ups, running, jumping rope, Pilates movements, bending, and so on. They can be combined into super-sets, combining aerobic and anaerobic exercise. Each method will allow you to strengthen your body to one degree or another and reduce the percentage of fat.
Exercise 3
This is a classic version of the press swing. Lie on your back with your knees slightly bent.
The hands are placed under the back of the head and clasped. The back is raised and brought to a sitting position. Breathing - inhale as you rise, exhale through your mouth as you descend.
If the question arises of how to quickly pump up abs, then you should take weights when performing physical activity. But do this only if your physical fitness allows it.
You should not immediately do a complicated version of the exercise if there was a break in sports.
Exercise 6
This exercise is difficult in terms of technique, so it’s clear how to quickly pump up a man’s abs.
At the same time, smoothly, without any jerking, you should lift your torso and legs at the same time.
You should try to get your legs and chest as close as possible. At the same time, the back should remain straight.
How to quickly pump up abs for a girl
If we touch on the topic of how to quickly pump up a girl’s abs, then you should definitely take into account the fact that representatives of the fair half of humanity store fat more easily, especially in the waist area, both in the front of the stomach and in the back of the back. Therefore, it will be much more difficult to get rid of it.
Be sure to combine physical activity with a diet low in bad fats.
Of all the physical exercises, the following will have the best effect:
- Twisting the body - they are performed like a simple press, only when lifting the body you need to try to touch the opposite knee with your left elbow. Each time you lift the body, change the direction of the bend.
- Raising straight legs from a lying position.
- Bends are performed while lying on your stomach. Hands with intertwined fingers go around the back of the head. Next, while inhaling, bend back, trying to move your head as far as possible.
- Scissor exercises. Performed similarly to a bicycle. But you need to spread your legs apart, perpendicular to the body and bring them together. Try to keep them straight.
If a girl is concerned about the question of how to quickly pump up her abs to a six-pack, then in addition to regular physical activity, she will have to get rid of harmful foods in her diet.
Exclude flour, sweets, fast food, carbonated sweet drinks. You need to ensure that the belly fat does not exceed 1 cm in thickness. Then the much-desired abs will appear.
How to pump up quickly?
It is possible to quickly get six-pack abs on your stomach, but it will not be possible to pump up your abs in a week if you have a large amount of subcutaneous fat. If your fat percentage is about 10-12%, then you can quickly improve the definition of your abdominal muscles with the help of nutrition and the right set of exercises. If the percentage of belly fat is significantly higher, then you need to first remove belly fat, and then build sculpted abs.
Include carbohydrates in your diet
One of the secrets to getting perfectly toned abs is to eat a lot of carbohydrates. If your diet is unhealthy, it will be impossible to get the ripped abs you want. Eat grains because they are rich in fiber and digest slowly. Refined carbohydrates are a quick source of energy, which makes them unsuitable for long workouts. Eat buckwheat, oatmeal, wheat porridge and brown rice.
Eat healthy proteins
To build muscle quickly, your body needs the right proteins. Eat plenty of protein during breakfast. You won't feel hungry if your first meal contains protein. This will help you burn excess fat and make your lower abdominal muscles more visible. Chicken, egg whites and Greek yogurt are good sources of protein.
Consume the right foods to get a six-pack quickly
Most processed foods you buy are high in calories and very low in nutrients. They contain a lot of sugar and fat, and do not contribute to weight loss and perfect abs. Avoid products that contain oil, corn syrup, artificial colors and sweeteners. Include vegetables and fruits in your diet to give your abdominal muscles the energy nutrients they need to grow.
Drink plenty of water
Drinking plenty of water will help you lose weight and boost your metabolism. This is very important if you are trying to get perfect abs quickly. Turn off all sugary drinks such as sodas and juices because they contain a lot of sugar.
Eat in several meals
You shouldn't starve yourself if you're aiming for a toned stomach. When you don't eat enough, your body doesn't get all the calories it needs and stores them as fat. When you eat in several meals, your metabolism speeds up and you get enough energy for your workouts.
How to pump up abs for men
To understand how to quickly pump up six-pack abs, men should understand their physiology.
Men have more muscle mass, so this requires a certain diet. It should be rich in proteins.
And if we talk about physical activity, then it is worth supplementing it with exercise.
So if your abs touch and your body rises, then you should put a “pancake” on your chest. Of course, this should only be done when several training sessions have already taken place. This will eliminate the possibility of injury.
How to quickly pump up your abs to a six-pack: workouts
A healthy diet is an important aspect, but you should also exercise if you want to get perfect abs . Work your abdominal muscles to get six-pack abs, but not just those. All the muscles of the body should be well toned and you need to have good muscle mass, it will help you burn more calories even at rest and lose more excess fat.
The best exercises for the abdominal muscles:
- bar
- lying crunches with leg raises
- bike lying down
Regular exercise will help strengthen your shoulders, back and abs. You should work the muscles of your entire body, not just your abdomen, to build muscle mass. Ideal weight training includes exercises for all muscle groups:
- deadlift
- squats
- barbell presses
- exercises with dumbbells
Cardio workouts are valuable for those who want to get perfect abs quickly. Regular cardio exercise will burn a lot of fat. Incorporate some of these into your cardio routine:
- run
- swimming
- tennis
- boxing
- a ride on the bicycle
We have collected the best exercises for weight loss in one place.
High intensity training with short breaks in between will be most effective. Vary your exercises to challenge your body. Your goal is to train different muscle groups during each workout. Exercise can become useless if you do the same routine every day.
Tips for proper training
If we consider the question of how to quickly pump up the abdominal muscles, then before and after training you should:
- Drink small sips of water during exercise. The water must be clean, still.
- It is better for men to eat about an hour before training, and the diet should contain protein. The same can be repeated after physical activity. You just have to remember that the portion should not be large, otherwise it will cause discomfort.
- A cup of strong coffee will energize you and speed up your metabolism.
- Combine aerobic and strength training.
How to properly pump up your muscles at home to get rid of your stomach and sides
Abdominal development and work on reducing body fat are only indirectly related. A common mistake is that to reduce waist fat, you perform crunches, leg raises and other abdominal exercises, while to lose weight you need to ensure maximum energy expenditure.
You won't be able to burn fat locally. This is simply not possible according to human anatomy. Fat leaves the body as a whole, it’s just that some parts lose weight faster, while others lose weight more slowly, it all depends on the characteristics of the body. This factor must be taken into account. To properly remove the belly and sides, you need to combine strength training and cardio, as well as provide proper nutrition and recovery to the body.
Lateral exercises, such as side bends, are not very effective in reducing fat in this area. They will only help develop your oblique muscles and tighten your abs, but will not reduce fat to the extent you would like. The same goes for abdominal exercises, such as crunches. Diet, cardio and heavy weight training will help reduce body fat.
Interesting! When training at home, you can also build an effective program. Attention should be paid to all muscle groups at once, dividing training by days or using a circular approach. The press should also be given attention, but no more than 1-2 times a week, giving it time to recover.
Be sure to watch: Making a slim waist and tightening your abs: exercises and tips A set of exercises for the abs and legs: a set of workouts for muscles, buttocks, thighs Details on how to properly pump up your abs to remove belly fat How to pump up your oblique abdominal muscles: basic exercises
