Create a steel sculpted press without leaving home

Publication date: December 24, 2022.

Big abs are every man's dream. It's not that difficult to pump them up.

To do this, it is not necessary to have special equipment, the main thing here is perseverance: in order to make the torso truly spectacular, it will take time.

Girls don’t need cubes, but every representative of the fair sex, of course, will not refuse to have a flat tummy and a thin waist.

In order to achieve what you want, you will need to exercise regularly, as well as switch to a healthy and proper diet.

"Dead Bug"

• Lie on your back with a relaxed spine, raise your legs and bend them at a right angle. Place your palms on your thighs just above your knees.
• Pull your stomach in and, without moving your ribs and pelvis, begin to lower your right arm and leg until they are almost parallel to the floor. Keep your torso and spine still and stable as you move your arms and legs.

Return to starting position and repeat on the left side.

Workouts for weight loss

If you want six-packs to appear on your stomach or just to become thin and slender, abdominal exercises alone are not enough. You will also need to get rid of excess fat in the body, for this you need to do special training and change your diet.

The most popular and at the same time very effective type of exercise for losing weight is cardio training. If you have a suitable exercise machine at home - an elliptical, an exercise bike, a treadmill - exercise on it.

Those who do not have a simulator can replace working on it with aerobic exercises - these can be jumping, jumping out of a full squat position, running in place, swinging legs, and so on.

The most effective time to perform workouts aimed at burning excess fat is early in the morning. You need to exercise before breakfast.

Pilates exercise

• Lie on your back with your legs bent at right angles. Pull your stomach in and tighten your abs to press your lower back into the floor.
• Exhale and lift your shoulder blades off the floor until the bottom of your shoulder blades barely touches the floor.
• Straighten your legs and lower them at a 45-degree angle from the floor. Make sure your lower back is pressed to the floor. Pull your arms towards your legs and place them parallel to the floor at a distance of 5 cm from the ground.
• Start moving your arms up and down with a small range. Make 5 movements while inhaling and 5 while exhaling.

Repeat the cycle nine more times for a total of 100 movements.
see also

This girl did the plank for just a minute a day, and this is what it led to (real experience)

Bicycle crunches/

• Lie on the floor, pressing your lower back to the floor. Place your hands behind your head.
• Bring your knees to your chest and lift your shoulder blades off the floor.
• Extend your right leg and lift it at a 45-degree angle from the floor. Turning your upper body to the left, reach your left knee with your right elbow. Make sure that the movement is carried out using the abdominal and chest muscles, and not due to the elbows.

Switch sides.

Perform the exercise slowly, controlling every movement.

Food

Attitude is extremely important. After all, there are many exercises for the best ways to pump up your abs, but willpower sometimes fails. The next factor, without which it is impossible to achieve results in a short time, is a proper, balanced diet. After all, even the heaviest loads will not have results if you do not control the products that go into your mouth.

Before you learn how to pump up six-pack abs, you should learn the basics of proper nutrition. A single serving should fit into a small plate. But don’t be afraid – you won’t have to starve. The optimal solution is to eat not 3 times, but 5-6, but in much smaller portions. This way, the overall daily diet will be limited slightly, and the result of eating in small portions will be an acceleration of metabolism, which means burning fat mass. And, as you know, where there is fat, there is no muscle.

Diamond crunches (butterfly)

• Lie on your back, spread your knees apart and bring your feet together. Extend your arms behind your head.
• Exhale and twist, raising your legs and extending your arms forward. When performing the movement, try to lift your shoulder blades and pelvis off the floor.
• Hold this position and feel the tension in your abs.
• Slowly lower your arms and legs down, returning to the starting position.

"Russian twist"

• Sit on the floor, bend your knees, place your heels about 30 cm from your pelvis.
• Lean back slightly without rounding your spine. You can make the exercise more challenging by lifting your heels off the ground.
• Place your hands, palms together, just below chest level. Pull your stomach in and slowly turn your body to the left. The amplitude of movement is small. It is important that the movement is carried out by rotating the body, not the arms.
• Inhale and slowly turn to the right through the center.

How many times a day and when should you pump your abs?

The best time for abdominal training is considered, as already described above, to be morning. The main thing is to try to adhere to the 14-hour window in order to get rid of fat deposits to the maximum. Another reason is that it is in the morning hours before school and work that it is easiest to find 20-30 minutes for an activity without sacrificing other activities and it is easier to get used to such a schedule.

Not everyone finds it easy to train in the morning. For some, it is more important to sleep an extra half hour in order to feel good all day. If you decide to exercise in the evening, then you need to increase the number of repetitions for a couple of exercises.

Paloff press

• Stand with your left side facing the cable machine and grasp the D-handle with both hands, placing it at chest level. Adjust the weight so that it is 4.5 kg. You can change the weight depending on your strength levels.
• Take 2-3 steps to tighten the cable. If you feel pulled to the left, reduce the weight.
• As you exhale, extend your arms forward from your body. Make sure that your body does not turn towards the machine.
• Hold for 2 seconds and return to the starting position.

see also

12 Best Exercises to Develop Your Core Muscles

Is it possible to pump up abs at home?

First, a little theory. Two factors are involved in the formation of beautiful cubes:

1. Fat layer. You may have noticed that particularly thin guys always have abs, even though they don’t work them out. This is a feature of the body: people have some kind of muscle mass. It’s just “hiding” under a layer of fat. To begin with, you need to lose weight so that the fat percentage is no more than 5. And if you need impressive relief, reduce the “fat content” to 2-3%.
2. Muscle mass. Of course, for the “pressure” to be impressive, you need to build it up. To do this, you will need to perform abdominal exercises at home.

Yes, you can pump up your abs at home, and they will be clearly visible. You don't need any equipment: just a mat and maybe some weights for your feet.

Some exercises are performed on the horizontal bar. You can go out into the yard for this or buy it home, but you can do without them.

If you need additional weights, you can make do with available materials: a briefcase with books, bottles of water or sand.

Crunches on the upper block

• Attach the rope handle, adjust the height so that the handle is level with the top third of the machine: the exact position depends on your height.
• Then select your desired resistance. 10 kg is an excellent weight to start with. As you begin to feel more confident with the exercise, feel free to increase the weight.
• Get down on your knees, grasping the handle behind your head. Tighten your abs and make sure your body weight is in your shins.
• Exhale and perform a crunch, bending your body towards the floor as far as possible. Your elbows should move towards the middle of your thighs.
• Hold for a couple of seconds and return to the starting position.

Cardio loads

To get abs in 30 days, you must include cardio in your training course. Pumping up the press alone will not give any effect. Yes, the abdominal muscles will strengthen, but the layer of fat will not allow you to see it. The approximate proportion of cardio loads for the appearance of results is from 40 to 60 minutes a couple of times in 7 days. Similar exercises are brisk walking, climbing stairs, jogging, jumping, cycling, etc. – can be carried out every day without problems. So, getting up early, you can go to work on foot, instead of taking the elevator - go up the stairs. This is on weekdays. On the weekend, a great option would be to go for a bike ride closer to nature. Two in one – regular exercise and a pleasant pastime.

Rotating a medicine ball over your head

• Stand straight with your feet slightly wider than shoulder-width apart and your knees slightly bent. Keeping your spine in a neutral position, lift a 2-3 kg medicine ball above your head.
• Start making circular movements with the ball above your head with the greatest amplitude, keeping your body motionless and stable.

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10-Minute Intense Full Body Workout

"Woodcutter"

• Stand straight, place your feet shoulder-width apart. Take a dumbbell in your hands. Squat down and twist your body to the left, moving the dumbbell behind your left thigh.
• Exhale and lift the dumbbell up, moving it diagonally across your body. Try not to round your lower back.
• Reverse the movement, do a few reps, then switch sides.
• Focus on rotating your core. Perform the exercise slowly, controlling every movement.

Dumbbell kick

• Lie on your back, bend your knees and place your legs about 30 cm from your pelvis. Take dumbbells weighing 2-3 kg in your hands and place them at chest level. Place your elbows on the floor.
• Keeping your hands on your chest, lift your body. Turning your body to the left, make a “punch” forward with your right hand.
• Press your right hand to your chest, turn your body forward and lower yourself to the floor.

Switch sides.

see also

A 3-month workout plan to get your body in shape

Nutrition

And the most important thing is your nutrition. After all, no matter how many approaches you make, if for dinner you have fried potatoes and beer, you won’t see the press like your ears. After all, 90% of success is nutrition, and only 10% is training.

1. First and most importantly: give up alcohol, and especially beer. Alcohol increases cholesterol levels, which causes fat to grow, especially in the belly area. Therefore, if you don’t want a beer belly, you should forget about beer.
2. Less calories! To lose weight, you need to burn fewer calories than you take in. Carbohydrates only until 15:00, protein the rest of the time. No fast food, soda, sweets or smoked foods.
3. When the fat starts to go away, you can switch to protein nutrition. Protein promotes muscle growth and repair. The correct ratio of proteins, fats and carbohydrates is 50/20/30.
4. Divide your diet into 5-6 times. It is better to eat often, but in small portions. This way you will always be full and will never overeat.
5. Drink more water - at least two liters a day. It removes harmful toxins from the body, speeds up metabolism and controls appetite.

Side bends with dumbbells

• Stand straight, place your feet slightly wider than your shoulders. Take a dumbbell weighing 2-4 kg in your hands and stretch them above your head, as if squeezing your head. This will engage your abs and protect your neck.
• Bend sideways to the right. Try not to strain your neck, look forward, not down.
• Return to the starting position.

Bend to the other side.

Diet

The quality of the food is also important. You need to reduce the amount or completely eliminate from the diet:

• sausages, sausages;
• smoked;
• sweets and flour products;
• crispy and greasy.

In addition, eliminating such foods will not only help you get in good shape, but will also have a beneficial effect on your well-being. At first, of course, it will be difficult without a good crispy piece of meat, for example. But then, when the first changes appear, this will turn out to be a mere trifle.

A good option would be to take specialized sports supplements. They are created for those who want to understand how to pump up their abdominal muscles.

Farmer's walk

• Take 4 kg dumbbells in your hands. Make sure your body weight is evenly distributed between your legs, your back is not tense, and your shoulders are straight.
• Lower your arms down and slightly move them to the sides at a distance of 1.5 cm from your hips - this will activate your abdominal muscles.
• Start walking forward without straining your back or raising or lowering your shoulders.

Walk 10 steps forward, then 10 steps back.

What can you achieve in a week?

The answer to the popular question: “How to pump up your abs in a week?” - no way. But you can see certain results. With the right diet, the following will happen:

1. Reduced swelling. If you saw a plumb line of a kilogram or one and a half on the first day of the diet, you have not lost weight. This is the excess fluid gone, which creates phantom kilograms. But this is the first stage of losing weight, so you shouldn’t despair. Often, this is already enough to remove the lower abdomen.
2. The abdominal muscles will become stronger. They will be in noticeable tone. There may be no external changes, but to the touch you will feel a “springiness”.
3. There will be an adaptation process. The muscles will not be shocked by the training and will be able to tolerate it more easily.

How long does it take to get six-pack abs?
If you follow a diet and exercise routine, you will be able to notice a stronger core within a month. After 3 months, the abs will be beautifully visible. In six months you can safely go to the beach with him! Date: March 12, 2022

Walking with a kettlebell

• Hold a light weight with your right hand. To start, you can use a 4kg kettlebell.
• Raise your arm up, turning the weight upside down and bending your elbow at a right angle. Keep your wrist straight: If you notice that your wrist is deviating to the side, use a lighter weight.
• Start moving forward. Take 20 steps, or 6 meters, forward if space allows.

Switch hands and perform the same movement.

Somatotype

First of all, you need to find out what body type you are. There are three of them: endomorphic, mesomorphic and ectomorphic. If you are a mesomorph, then a) endomorphs and ectomorphs hate you, b) it’s easy for you to lose weight, gain weight, gain weight and lose it. Right now, thank God (or whoever you believe in) for such a somatotype - you are lucky.

If you are tall, thin, and since school days you have not been offended when people call you a scumbag, then you are an ectomorph. You won't be successful in weightlifting, but it won't be difficult to show off your six-pack to your classmates - you have minimal fat. Most likely, your abs are already visible - they are just underdeveloped and therefore look funny. But if you try... remember Brad Pitt's torso from Fight Club?

Finally, if you are thick, wide and have forgotten when you weighed less than 80 kg, then you are an endomorph. You should be great at manipulating the barbell, but the problem is with your abs. You will be able to collect a sixpack, but it will have nothing in common with the magnificence of, say, Cristiano Ronaldo. However, don’t despair - Gerard Butler is also an endomorph, which didn’t stop him from sparkling with Zack Snyder’s six-pack.

If you still can't decide, measure your wrist. For an ectomorph, the bone will be less than 17 cm, for a mesomorph - within 17-20 cm, for an endomorph - more than 20 cm. But do not forget that the pure type is rare: neighboring figures are usually mixed.

Rotation of the weight around the body

• Stand straight with your feet hip-width apart and your arms slightly out to the sides. Take the weight with your left hand.
• Slide the weight behind your back and grab it with your right hand.
• Make a slight movement of your body, passing the weight from one hand to the other.

Imagine that you are making a weight rotate around your waist.

Diet

The following must be excluded from the diet:

• flour: first of all, you need to give up white bread and pastries;
• sweets: candies, chocolate, pastries, cakes and so on.

You should also limit the consumption of high-calorie foods: vegetable oil, butter, lard, excessively fatty meat and fish.

The basis of nutrition for getting rid of excess fat should be protein foods - lean meat and fish - and vegetables. You should also include in your diet porridges made from cereals that retain the grain shell, such as buckwheat and brown rice.