How to build perfect abs in a month at home or in the gym

Toned abs in a month sounds fantastic. However, effective workouts and a balanced diet can make this a reality, and within a month you will be showing off a toned stomach.

“Is it possible to pump up your abdominal muscles in a month?” - you will be surprised. If you pull yourself together right now and really work hard on your abdominal muscles, absolutely! What do you need to do to flaunt a toned stomach in just a month?

Everything is elementary: follow two simple rules, and you can pump up your abs as quickly as possible! These rules are as old as time, and yet many people forget about them. Read this article and go ahead to beautiful abs!

So, our rules:

Basic program - Abs in a month

Triset 1 - upper press
Body lifts using the Yanda method

• 1 set of 15 reps
• Body part: Press Equipment: Body weight

Torso flexion (hands to toes)

• 1 set of 15 reps
• Body part: Press Equipment: Body weight

Press crunches from the lower block

• 1 set of 15 reps
• Body Part: Press Equipment: Block

Triset 2 - oblique muscles

Oblique crunches on an incline bench

• 1 set of 25 reps
• Body part: Press Equipment: Body weight

Body Twist - Russian Twist

• 1 set of 25 reps
• Body Part: Press Equipment: No

Side bends with dumbbells

• 1 set of 25 reps
• Body part: Press Equipment: Dumbbells

Triset 3 – lower press

Hanging Knee Raises

• 1 set of 15 reps
• Body Part: Press Equipment: No

Pull-ups with knees pressed

• 1 set of 15 reps
• Body part: Press Equipment: Body weight

Incline leg raises

• 1 set of 15 reps
• Body part: Press Equipment: Body weight

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The advantage of the program is that it can easily be adapted for training in the gym, at home or on the street. Let's look at the key elements and exercises of the program step by step. You can add the following to the proposed exercises in the program if desired.

Lower press

Reverse crunches are best for working out your lower abs. You can perform this exercise on the floor or on an ab bench. Lie on your back, raise your legs and bend your knees at a right angle. Tighten your working abdominal muscles, lift your buttocks as high as possible, with your shoulder blades pressed into the floor. Slowly lower your legs without touching the floor.

Reverse crunches (reverse crunches)

Since the muscles of the lower abs are quite weak, during the exercise, make sure that the load falls on this section. Other muscles should not be involved in the work. Pay special attention to the negative phase of the movement (downward movement): lower your legs in a slow, controlled movement, concentrating on working your lower abs. For example, in lifting legs on a horizontal bar or in a simulator.

Raising your legs in front of you

Upper press

For the upper abs, regular crunches in various complicated variations work great. Lie on the floor or on a machine bench with your legs at a 90-degree angle. Raise your body 15-20 cm from the floor, feel how your upper abs contract. Hold at the top for a few seconds and lower to the starting position.

Crunches with arms above head

Weighted crunches

To pump up your middle abs (rectus abdominis), in the crunch exercise, lift your body completely from the starting position and pull your head towards your knees. For weights, you can hold a plate behind your head. Another name for the full body sit-up is the Sip-Up, which can also be done in more advanced versions.

Lifting from a lying position (Sitap) with a disc

Lifting on an inclined bench (Sitap) with a load

Oblique muscles

To work the oblique abdominal muscles with a classic twist, touch diagonally. At the end of the positive phase of the movement, touch your right elbow to your left knee, and touch your left elbow to your right knee. Another name for the exercise is “Bicycle”, or double crunches.

Exercise "Bicycle"

Depending on your training, the following exercises for the lateral muscles, which also engage the core stabilizer muscles, are also suitable.

Russian crunches with weights

Exercise "mill" with a kettlebell

And one of the effective exercises at home is the “Folding Knife”.

Jackknife exercise while lying on your side

Complex exercises for all groups at home

Raising legs to arms from a lying position. Lie on your back, raise your arms up. As you exhale, bend at the waist while raising your arms and straight legs so that your knees and elbows meet. As you inhale, lower yourself to the starting position. For additional resistance, you can use a medicine ball.

Raising legs to arms from a lying position

Exercise "Frog". Lie on your back, straighten your legs. Bend your knees and place your outer thighs on the floor with your feet together. Cross your arms in front of you. As you exhale, twist your body ¼ of the way up. Inhale and come back.

Exercise "Frog"

Recommended materials on the topic of abdominal exercises:

• All popular abdominal exercises - a complete base of exercises for the abdominal muscles.
• Exercises with a fitball for the press - a set of exercises for pumping up with a ball.
• Abdominal exercises with dumbbells - even with a little weight you can pump up your muscles.
• Abdominal exercises with a kettlebell - a selection of interesting movements for those who have weights at home.
• Abdominal exercises with a barbell - for the lucky owners of a fitness membership.

How quickly can you pump up your abs?

As for the timing, on average, it takes at least a month of regular exercise to give the abdominal muscles definition (pump up the abs with “cubes”). It is better to exercise every day, spending half an hour on exercises. Assurances that there are miracle programs that can help you achieve perfect abs at home in a week are simply a myth. The task becomes more complicated if the girl is overweight. A layer of fat on the abdomen more than 1 cm thick will hide the cubes even during the most intense exercise. In this case, strength training is necessarily accompanied by weight loss exercises (running, walking), healthy eating and drying the body.

Abs in a month for a girl

Triset 1 - upper press
Twisting on a fitball

• 1 set of 15 reps
• Body part: Press Equipment: Fitball

Crunches with legs raised

• 1 set of 15 reps
• Body part: Press Equipment: Body weight

Weighted crunches

• 1 set of 15 reps
• Body part: Press Equipment: Dumbbells

Triset 2 - oblique muscles

Oblique crunches on an incline bench (sitap)

• 1 set of 20 reps
• Body part: Press Equipment: Body weight

Oblique (lateral) crunches on the floor

• 1 set of 20 reps
• Body Part: Press Equipment: No

Side bends with dumbbells

• 1 set of 20 reps
• Body part: Press Equipment: Dumbbells

Triset 3 – lower press

Raising bent legs in the simulator

• 1 set of 10 reps
• Body Part: Press Equipment: Other

Hanging leg raises

• 1 set of 10 reps
• Body Part: Press Equipment: No

Incline leg raises

• 1 set of 10 reps
• Body part: Press Equipment: Body weight

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Abdominal exercises at home

The beauty of working out your abs is that you don't need a huge amount of exercise. It is enough to perform 1-2 complex exercises, as well as one for each area of ​​the abs (despite the fact that the rectus abdominis muscle is a single section, for better development it is usually trained from different directions).

All movements are divided into:

• Bringing the body to the legs;
• Bringing the legs to the body;
• Complex.

The first group works the so-called “upper abs”, the second – the lower part. Compound exercises work almost all of the abdominal muscles, although such exercises are few and far between.

Upper press

Let's look at exercises for the upper part.

Crunches

A universal exercise that can be performed both on the floor and on a bench or even a fitball. Works out the abs perfectly, but only if done correctly. Technique:

• Lie on the floor with your knees bent. Hands are clasped at the back of the head, elbows pointing to the sides;
• Slowly begin to lift your upper back, lifting your shoulder blades off the floor;
• At the peak point, exhale and hold for 1 second, then return to the starting position.

It is important to consider that crunches are not the usual sitting sit-ups that are present in the school physical education course.

This movement is performed slowly and concentrated. Moreover, a number of conditions must be taken into account:

• You should lower yourself at the same speed as you raise your body;
• Do not lie down completely on the floor, only until your shoulder blades touch the surface;
• Maintain tension in your abdominal muscles throughout the entire approach;
• Exhaling at the peak allows for better muscle contraction.

Exercise "prayer"

A powerful movement that works the abs incredibly well. Can be performed at home with training harnesses. Technique:

• Sit so that the emphasis is on the front of your shin. Attach the tourniquet to the horizontal bar or any other support and take it in your hands (to feel the tension). Fix your hands at forehead level;
• Begin to slowly lower your body down, tilting your head and body towards the floor. The back should be straight;
• Try to bring your elbows to your knees, and then return to the starting position.

Adjust the tension of the harness so that there is noticeable tension when lowering the body.

Lower press

For the lower abs, there are two extremely effective exercises that will be fully sufficient to build powerful muscles. This is a leg lift while hanging and lying on the floor. The second movement can be done in any conditions, but for the first you will need a horizontal bar or crossbar at the nearest sports ground.

Lying leg raise

• Lie on the floor with your arms along your body (if it is difficult to lift your legs, you can place them closer to your buttocks, providing additional support). Legs brought together;
• Slowly raise your legs until your legs and body form a right angle;
• Take a short pause and lower your legs down.

It is important not to lower your legs to the floor, but to leave them suspended in order to maintain tension in the muscles

Hanging leg raises are performed according to the same principle, but with the difference that the body is in an upright position

It is also important to remember that to avoid a situation where the legs take the entire load from the lower abdomen, it is better to lift them with bent knees

Complex exercises

There are very few complex movements, but they provide an even load on all muscles.

Exercise "book"

Performed on a chair or bench:

• Sit on the edge of the bench, put your feet forward and move your body back a little. Place your hands on the seat;
• At the same time, pull your knees bent towards your body and your body towards your legs. The more you can “fold”, the more effective the exercise will be.

The “book” can also be done on the floor, but it is important to remember that your back and legs should not touch the floor. Support points - buttocks and arms

Obliques

There is no need to perform any separate exercises for the oblique muscles. To fully load them, you need to add body rotation to your normal movements.

In crunches, this is the inclination of the body first to one hip, then to the other. While hanging, the legs are raised not in front of you, but with abduction to the sides.

Conclusions and recommendations for leveling up in a month

If you really decide to pump up your abs in a month, strictly follow the chosen training program for your abdominal muscles and adhere to the principles of proper nutrition. Visualize the abs you want to achieve, lead an active lifestyle, praise yourself for your efforts, and then toned abs will become a reality in just a month.

Of course, we are talking about more time than 10 minutes per day, but you will get longer-term results!

Recommended materials on the topic of abdominal training:

• How to pump your abs correctly - basic aspects of training: Time, Frequency and Volume.
• How to quickly pump up sculpted abs - in-gym programs for all levels.
• Abs Workout app - workouts and exercises for the abs and waist are simple and clear.
• How to pump up your lower abs - working with the problem area
• How to build perfect abs in a month at home or in the gym

Common mistakes

When looking for information on how to pump up abs in 30 days for men or women, it is very important to remember what should not be done under any circumstances, because some mistakes may not only prevent you from achieving your goal, but will also delay the date of achieving it by indefinite term.

In no case should you pump up your abs the way we all did at school, bending your knees and quickly, quickly raising your body towards them, since this exercise is not at all aimed at creating a beautiful flat tummy.

1. When performing exercises, you should not keep your back straight; on the contrary, it should be slightly rounded to avoid injury.
2. You should not neglect food and rapidly reduce its calorie content, because doing press exercises is a strength exercise, and if the body does not receive nutrients, it simply will not have where to get energy for work.
3. You should not immediately start pumping up your abs, because before doing this you definitely need to do a warm-up to prepare the muscles for the load.
4. There is no need to try to perform more repetitions of exercises than necessary the first time, because this can only cause you to overexert yourself and lose the desire to perform the exercises.

Sports nutrition for quick results

Sports nutrition – L-carnitine, fat burners – will help speed up the fat burning process. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

The following supplements are recommended for the male half.

Effective abdominal exercises for men at home

To start building quality abs at home for men from scratch, you need to work out the entire abdominal muscles: the upper, lower, and lateral abs. Let's look at popular exercises.

Plank

This is a universal exercise that qualitatively pumps the abdominal muscles, chest, calves, and sacral area. It's very simple - you need to lie face down on the mat, then lean on your elbows and toes, as if you were going to do push-ups, and stay in this position for about a minute. This time needs to be gradually increased. Start with three repetitions. From the classic plank position you can perform the following exercises:

• Keep your body static, spread your legs to the side. Bounce your feet.
• Lean on your right forearm, extend your left hand, take a short pause. Then turn over. Hands need to be alternated.
• Get into a side plank position. You need to extend your arm, hold for 20 seconds. Repeat the same for the other side.
• We bring the right leg forward to the wrist, hold a pause. Then we return to the starting position and change limbs.

To begin with, it is recommended to repeat the exercises in three sets of 15 times. Over time, increase the time and quantity.

Exercises for pumping up the upper abs

The following exercises on how to pump up abs for a man are mainly aimed at the upper part of the muscles.

Crunches

Lie on your back with your feet on the floor. Place your hands behind your head or cross your chest. Tighten your abdominal muscles, lifting your shoulder blades. With your left elbow, reach towards the opposite knee, repeat the same for the opposite side. It is recommended to perform four sets of 25 reps.

There are other variations to this exercise. You can change the position of your legs, raise them at right angles to the floor. Cross your feet, press your lower back to the surface. Next, work according to the same scheme.

"Penknife"

We take the position of an elongated string, pull our hands behind our heads. Exhaling, we simultaneously raise our limbs and body, fold at the waist and touch our toes, thus pumping up the abs at home for men. Hold for a second, then straighten up. Do four sets of 20 reps.

Exercises for the middle and lower abs

In fact, this exercise helps to cope with the task of removing the belly and pumping up the abs for a man, working all the abdominal muscles.

Leg Raise

You need to lie on the mat, bring your legs together, put your arms along your body. Now raise your lower limbs perpendicular to the surface, lower them down and hold them slightly suspended. Do three sets of 20 reps.

From the same position, bend your knees at an even angle. Grasp them with your hands, then pull them towards your chest, trying to touch your chin. The lower back should be pressed firmly against the surface. During this exercise, you only need to tear off the shoulder blades. Repeat 25 times, doing three approaches in total.

Dumbbell rows to the waist in a lying position

Exercise for the middle and upper abs. Place the dumbbells on the floor, grab them with your palms and assume a plank position. Inhaling, lower your body down, move the weight to your waist with your right hand. Exhaling, return to the starting position

There is no point in rotating the dumbbells; it is important to monitor core tension. The exercise must be repeated for both sides

Standing Dumbbell Row

You need to take the position of a classic stance and squeeze the shells with your palms. Now bend forward, hanging your hands down. Keeping your abs tight, raise your elbows to shoulder level, then lower them. When performing the exercise, the lower back should not be involved. Do two sets of 20 reps.

Side press exercises

Thanks to this exercise, we pump up the abs at home for men, strengthening their oblique muscles. You need to lie sideways on the bench, clasp the back of your head with intertwined fingers, half of your body should hang down. Hold your feet to maintain balance. Or you can put your feet under an object. Now lift your torso on both sides. We do three approaches of 25 times.

Bends with a load

This exercise, how to pump up the abs at home for men, is suitable for those who have sufficiently pumped up lower back, otherwise it may seem too difficult. Take the starting position, place the bar on the trapeze. Bend deeply, bending to both sides. You need to linger at the bottom point, you should feel a stretch in your side

It is also important to ensure that the position of the body is straight. Do at least 15 bends in both directions

You can also pump up the abdominal muscles for a man to lose weight using a horizontal bar. It is better to alternate different exercises so that all muscles are worked harmoniously. Remember about nutrition and regular exercise, and you will be able to reach your goal.

Ab workout supplements for men

Syntrax | Nectar?

• Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
• Category: Whey Protein Isolate Category details

Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.

SciTec Nutrition | Hot Blood 3.0?

• The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
• Category: Pre-workout supplements

1 scoop per 250-300 ml of water and 30 minutes before training

Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.

FIT-Rx | Multi Man?

• Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
• Category: Vitamin-mineral complex More about the category

1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.

Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.

Geneticlab Nutrition | BCAA Pro?

• Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
• Category: BCAA More about the category

mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.

Optimum Nutrition | Daily Fit?

• Fat burner Daily Fit is a drug to speed up your metabolism.
• Category: Fat burners More about the category

Take 2 capsules 30-60 minutes before morning and afternoon meals

A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Fat burners to create perfect abs

Diet and training are key components of any fat burning program, as anyone who wants to quickly get perfect abs should know. If you have taken this matter seriously and want to burn absolutely all excess fat, then you need support in the form of special sports supplements - fat burners for weight loss and collagen.

These supplements are safe and contain ingredients that have undergone clinical trials.

The following supplements are recommended for women.

How long does it really take to pump up your abs?

Before answering this question, you need to understand the structure of the abdominal press. It consists of a group of muscles, among which there are four main ones - external oblique, internal oblique, transverse, rectus. Before you start training, you should choose a set of exercises that involve each of the listed muscles. How long does it really take to pump up your abs? Since much depends on the level of training of a person and his physique, it is impossible to answer the question with certainty. Obese women/men need to lose weight first, and how long this will take is unknown.

The intensity of your training, as well as its frequency, will also have a big impact on your results. Anyone who exercises 3-4 times a week with a training duration of at least 20 minutes will be able to notice tangible results after 3-5 weeks. Since the female body is different from the male body and increases muscle volume more slowly, girls will have to pump their abs longer to achieve six-packs.

Up to the cubes

To make your stomach more prominent, you need to work out your abs regularly, but you won’t be able to achieve a noticeable result quickly. Beginners should not overdo it, immediately heavily loading the body, otherwise you can injure muscles that are not accustomed to such loads and cause general malaise for a couple of days. To pump up six-pack abs, it is more important to monitor not the number of repetitions, but the intensity of exercise and the pace of crunches.

How to quickly pump up your abs to six-pack size? The recommended training regimen is to perform 15 repetitions of crunches in 15 seconds, then take a break for 30 seconds and repeat the exercise. You can make your abdominal muscles strong and sculpted only if you perform different types of movements that will provide stress on all muscle groups. In how many days can you pump up your abs? A man without excess weight should perform 100 body lifts and the same number of leg lifts 2-3 times a week for a month to form cubes; a woman will have to work more often and longer.

To the girl

It is more difficult for women to achieve the formation of six-pack abdominal muscles than for men. This is due to the structural features of the female body: protein is absorbed more slowly, as a result of which the process of muscle growth also takes a longer time. How much should a girl pump her abs to achieve tangible results? Even in a month, if you follow certain rules, you can achieve six-pack belly fat. To do this you need:

• follow a daily routine: go to bed on time, eat at the same time and only healthy food, drink a lot of water, walk in the fresh air every day;
• exercise in the morning to speed up your metabolism;
• before performing exercises, be sure to stretch and warm up the muscle tissue;
• It is advisable to combine crunches with jogging (the latter first, then after a break of 5-8 minutes do abdominal exercises);
• It is worth changing the exercises every week, since the body quickly gets used to the loads and stops responding to them, slowing down progress.

To remove belly fat

Even if you follow the training program regularly, you may not make progress. To remove belly fat, it is important to follow a number of rules:

1. Low carbohydrate diet . You can lose weight only if you minimize foods containing fat and fast carbohydrates (sweets, flour, carbonated drinks, alcohol, etc.) in the menu.
2. Drinking regime . There will be no weight loss without water, since liquid is directly involved in the process of fat breakdown. It is recommended for an adult to drink at least 2 liters of clean water per day.
3. Sleep and stress avoidance . The figure is highly dependent on the nervous system: the hormone cortisol, produced during stress, causes the body to store fat. To remove extra centimeters from your waist, you need to get enough sleep and try to remain calm in critical situations.

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