Abdominal pumping
A flat tummy and toned, pumped abs, and even with six-pack abs—that’s what every girl dreams of for herself, and her boyfriend dreams of for his beloved athletic girl.
So, how can you pump up a girl’s abs? If you really really want to get closer to the ideal, and you promise yourself to be persistent, patient and persistent in your training, then very soon progress will be noticeable, and every day of your training the result will improve, to your delight and to the envy of your friends.
Consider important tips on the topic: “Pumping up the abs for girls,” and also check out the most effective exercises for the obliques, as well as the upper and lower abs.
General recommendations: how a girl can pump up her abs
How often should you exercise? Exercising every day is ineffective. Muscles need to be given rest. Please note that they continue to work even when you stop training. Working out your abs every other day is recognized as the most effective option.
How to eat?
It is necessary to significantly limit the consumption of all kinds of sweets and fatty foods. Eat often, but in very small portions, to get rid of hunger. Of your total food intake, one third should be protein. 2 hours pass from your last meal to the start of your workout. It's better to pump your abs in the morning.
Where is the best place to pump up your abs?
Abdominal pumping for girls - exercises that give effect
- Upper part of the press . Lie on your back with your knees bent and your feet on the floor. Place them shoulder-width apart. Pull your stomach in and press your lower back to the floor, keep your hands behind your head. As you inhale, lift your upper body to your knees, keeping your back straight. As you exhale, return to the starting position.
- Lower part of the press . Lie on your back on the floor so that the edge of the sofa is behind you and you can hold onto its edges with your hands, raising your arms. Inhaling, raise your legs until a right angle is formed with the floor, and as you exhale, lower them. Don't arch your back.
- Oblique abdominal muscles . The starting position is the same as for pumping up the lower abs. We also raise our legs up, then lower them down, but we lower them not straight, but by moving them to the side - in turn, now to the left, then to the right.
How to pump up abs for a girl - with cubes
Today it has become fashionable not only to be in good shape, but also to give definition to your own muscles.
Abs pumped up with six-pack abs look beautiful not only on a guy, but also represent the advantage of a slim figure for girls.
This press is an ideal, a great achievement, and even the ultimate dream of perfection for some girls and women. Therefore, lately many have been trying to find out how a girl can pump up her six-pack abs.
Attention!
Firstly, what is most important in this case? Be sure to carefully analyze your diet. Even if you train super hard and super correctly, you may never see your abs, because genetically in women they are hidden in the abdominal area under a layer of subcutaneous fat.
Give up fatty foods, simple carbohydrates, sweet drinks with gas, remove chocolate, pastries, alcohol and cakes from your diet. If you are overweight, you first need to get rid of it through aerobics, running, cycling or swimming in combination with a weight loss diet.
Now that you know how to properly pump up abs for girls, it’s up to your perseverance. Patience and success to you!
Other interesting articles on the topic:
Source: https://www.krasivaja-popa.ru/prokachka-pressa.html
Pose 9: Easy lying turns
This exercise is perfect for a morning workout, right before you jump out of bed and get ready for the day.
Lie on your back, hug your knees and press them lightly to your chest. Hold your legs under your knees with your left hand and lower your knees to the left on the bed. The head is also turned to the left. Stay in this position for a while and then repeat the exercise on the other side.
Is it possible to pump up your abs on the couch? Learn the special technique!
29.03.2017
A healthy lifestyle and an athletic, toned body continue to be at the peak of fashion, and today almost every girl dreams of having a slim figure. But it is one thing to desire, and another thing to achieve what you want.
As practice shows, most women do not take steps towards slimness, finding hundreds of obstacles for themselves. Among the most popular:
- lack of time and money to go to the gym;
- complexes about excess weight and imperfect shape, fear of appearing in the gym;
- inability, unwillingness to study independently;
- lack of space to study at home and much more.
Down with excuses!
In order to exercise yourself, you don’t have to buy step platforms, mats, dumbbells and other sports equipment - use things at hand. For example, did you know that you can do abs while lying on the couch without any additional equipment? Find just 20 minutes a day to train, and very soon you will notice a positive result!
Where to begin?
We pump up the press while lying on the sofa:
- Starting position: on your back. Place your palms on the back of your head (you can grab the armrest). Raise your legs straight to a 90-degree angle, and without bending them, push your pelvis up, then slowly lower down. Repeat 15-25 times depending on your fitness level. The exercise works well on the longitudinal muscles.
- Sit on the edge of the seat, support yourself with your hands, raise your knees to your chest as you exhale, lower your feet to the floor (without touching it) as you inhale. You can start with 10-15 repetitions in one approach, gradually increasing the number of movements, this will help strengthen the lower abdomen.
- To work your upper abdominal muscles, lie on your back, place your bent legs on the armrest or back of furniture, and move your arms back. Raise your body to your knees, then, without jerking, slowly lower your torso back. Do this also 15-20 times.
- To work the oblique muscles, lie on your back, bend your knees, and place your palms at the back of your head. Lifting your shoulders and shoulder blades off the seat, stretch your right elbow towards your left knee. Make sure your elbows are pointing in different directions. Lower yourself back down and relax. Do the same on the other side.
In fact, there are a lot of ways to pump up your abs while lying on the couch. We suggest trying just four to begin with, but they will use all the abdominal muscles, which means they will definitely make it flat and attractive!
Pumping up your abs while lying on the couch is real Link to the main publication
Source: https://BodyProgress.ru/fitnes/nakachat-press-lezha-na-divane-realno
Pose 5: Reclining Goddess
This pose is one of the most enjoyable in this set, because you actually have to do it in a lying position.
Lie on your back and bend your knees. Bring your feet together and spread your knees. Stretch your arms out to the sides as well. If you feel cramps or any uncomfortable tension in your lower body, place a pillow or two under each knee to elevate your legs.
Flat stomach: exercises, how to pump up your abs correctly?
When we want to lose weight, certain areas of the body face particular difficulties. The stomach can be considered one of these zones: it is not easy to reduce it, but it can grow in just a few days - for example, after holidays, vacations or holidays.
On the subject: How to pump up your butt if your knees hurt
Many women think that everything can be easily corrected by doing abdominal exercises, and they allow themselves to calmly gorge themselves on cakes and other sweets, hoping that they can quickly get into shape by properly “pumping up” their muscles.
Muscles, including those in the abdomen, are indeed strengthened by intense exercise, but the layer of fat may not go away unless you reduce the number of calories in the diet, so you need to act in all directions - a one-sided approach will bring little benefit.
But how to properly perform abdominal exercises to get the maximum effect? Provided that you have already balanced your diet, many more factors influence the effectiveness of exercise, and the main one can be called regularity: if you cannot exercise every day, do it every other day - you should do it at least 4 times a week, and preferably 2 once a day - morning and evening.
The room where you practice must be ventilated, and it is good if the temperature in it is not higher than 18°C. Of course, the stomach should not be full: in the morning you should generally train on an empty stomach, and in the evening - 2-2.5 hours after eating, and after training, try not to eat for at least 1.5 hours.
The exercises should be performed on the floor, on a fairly hard mat, and not on a sofa or mattress, as some do, although this option can also be used - in addition to the main training. If you feel thirsty while doing exercises, you can take 1-2 sips of mineral water (still) - to do this, place the bottle close to you.
You need to do the exercises quite intensively - only then will the excess fat go away for sure.
It may be difficult at first, so it’s better to start with 2-3 sets of 10-15 times, but you must do the exercises correctly so that certain muscles are tensed.
Gradually the number of repetitions should be increased, but the number of approaches should remain unchanged; exercises are performed without jerking, smoothly and calmly. It is important to breathe correctly: when lifting your body, inhale, and when lowering onto the mat, exhale.
If you have problems with the spine, you cannot pump your abs: your back should not hurt - if there is pain, you need to consult a specialist and solve this problem.
- You need to start with stretching. Lying on the mat with your knees bent, place your hands behind your head and gently stretch the muscles for several minutes.
- Then, leaving your hands behind your head and your legs bent, place your feet together and begin to lift your torso to your knees, lifting both shoulder blades off the floor - you don’t need to lift your lower back off the floor.
- The next exercise is done in the same position, but you need to spread your knees a little, and alternately stretch your elbows to your knees - to the left and right.
- Then the legs are placed at the width of the feet, the arms are placed along the body, and the body is raised completely, and the arms are extended forward.
- Lying on your back, arms to the sides, palms pressed to the floor. The half-bent legs are raised at a right angle and tilted alternately left and right, trying to touch the floor with them. When bending your legs, you need to inhale, lifting them back - exhale.
- Lying on the mat with your knees bent and your arms stretched out along your torso, you must first lift your pelvis up without lifting your lower back from the floor, and then vice versa - lift your lower back without lifting your shoulders and pelvis from the floor.
- In the same position, lying on the mat, with your hands clasped behind your head, your legs bent at the knees, you need to lift them simultaneously with your upper body, and reach your elbows towards your knees.
A couple more exercises that everyone knows: cycling and push-ups. The bicycle just needs to be performed correctly, tensing the abdominal muscles; push-ups are a difficult exercise for many girls and women - it requires effort, but it also brings double benefits: if you learn how to do push-ups correctly, not only your stomach will become beautiful - your chest will also tighten and take on a good shape.
These exercises are among the simplest, but if you wish, you can choose many of them, taking into account your characteristics, since all people are different.
And now about exercises that can be done in bed: after all, many of us find it very difficult to wake up and get up in the morning, and exercise right in bed does not deprive us of comfort, but helps us get ready.
Important!
Having woken up, you must first stretch properly, stretching your arms behind your head and completely straightening your toes: you need to tense several times and then relax.
Breathing exercise: take a deep breath, tighten your abdominal muscles, hold your breath for 5 seconds, and then relax. Try this as many times as you are; if it doesn’t work, do it halfway, and finish it during the day - you can do this exercise either sitting or standing.
Next, you will have to roll over and stand on your hands and knees, straightening your back and looking ahead. Take a deep breath, pull in your stomach, and at the same time arch your back up as far as you can - this is what a cat does when it sees a strange dog. Hold this for 8-10 seconds, exhale and relax - repeat 3 times.
The next exercise is well known: lie on your back again, palms under your head, elbows to the sides, legs bent at the knees. Raise your torso and reach with your right elbow towards your left knee - for starters, you can repeat 5-10 times, then do the same with your left elbow and right knee - this is how the oblique abdominal muscles are worked.
Lastly, rest is just as important as stretching. Lying on your back, bend your legs and cross them so that your left foot is under your right leg and your right foot is under your left. Place your hands along your body, palms up, and breathe calmly - lie there for at least a minute.
Then carefully straighten your legs, turn on your side—preferably on your right—and get out of bed.
If you manage to do a few more exercises during the day - in the first half of the day and towards the evening, after a while your stomach will begin to shrink, become elastic and neat.
Many girls are interested: is it possible to do abdominal exercises during menstrual periods? Some even claim that they exercise any day and do not feel any ailments, but it is still better to refrain from exercise, since the uterus enlarges during menstruation, and exercise makes it shrink. As a result, bleeding may increase, and menstruation may take longer, and your stomach will hurt. Experts recommend resuming training only 2 days after your period ends.
On topic: How to pump up abs in 30 days table
When pumping up your abs, you shouldn’t be too zealous at all, and try to do the exercises for as long as possible. Overload does not strengthen the abdominal muscles, but tires them, and then they simply refuse to work, and the load is transferred to other muscle groups. It turns out that we seem to be working out, but we don’t get any noticeable results - so we shouldn’t force ourselves to “pump” to the point of exhaustion.
If you plan your day correctly, abdominal exercises will not take much time, and then you will get used to it and will do them just for fun.
Advice!
A positive result can only be obtained with regular exercise, but let’s remember once again about the diet.
You should eat as little food as possible containing simple carbohydrates: white bread, sweet buns and cookies, sugar, potatoes, white rice, canned food, chips, fast food products, etc.
The amount of fat, especially animal fat, should also be reduced to a minimum, and the amount of protein, on the contrary, increased: eat meat, fish, seafood, dairy products, cheese - protein products should be combined with green vegetables and unsweetened fruits.
In parallel with exercise and diet, it is worth using anti-cellulite creams: it is better to select them separately - for the hips, buttocks, abdomen and other problem areas of the body.
Source: https://xn—-htbbacbpccnglsso1ag.xn--p1ai/fitness/ploskij-zhivot.html
Pose 8: Pigeon Pose
This pose is one of the most physically intense in this course, but it works absolutely wonders on tired legs.
Get on all fours, hands shoulder-width apart. Extend your left knee forward, in front of your hands, and your right leg behind you on the bed. Exhale, bend your body forward towards your left knee.
Stay in this position as long as you feel comfortable. Do this for a few minutes if possible and then switch legs.
How to pump up your abs at home
Pump up your abs at home
Many guys and girls dream of pumping up their abs and getting rid of fat deposits in the abdominal area.
In order to get your abs in shape at home, you will have to make a lot of effort.
First of all, reconsidering your diet is one of the key components of success. This is because if you don’t watch your diet and overeat, the energy obtained from food will go into fat deposits, even if you train hard. But here too you have the right to choose:
1) Train for 2-3 hours for 6 days a week, but eat as before;
2) Light diet plus training 3 times a week.
But considering that it is unknown how your body will react to such intense and frequent training, we choose the second option.
So, food. It is recommended to include plenty of salads in your diet. Vegetables satisfy hunger, but are low in calories. Season with either vegetable oil or low-fat sour cream.
Meat, poultry, fish of low-fat varieties and preferably boiled or stewed. Cottage cheese and kefir should also be consumed low-fat. But what requires control are carbohydrates - bread, pasta and cereals. You need to eat them, but in moderation.
Fruit is okay, just don't overdo it with bananas.
Now regarding training. There are several groups of exercises to improve your abs. The first group includes exercises aimed at general muscle strengthening. Among these it is worth noting pull-ups, swimming and jogging. Pull-ups are especially effective. Between exercises there must be pauses lasting no more than 3-5 minutes.
How to pump up abs for a girl
Attention!
Every girl wants to look attractive. And a good figure plays a very important role in this. I want my tummy to be flat and my waist to be thin. To do this, you need to follow the previously specified diet and perform abdominal exercises.
Most experts recommend working out your abs on an empty stomach. It is better to exercise in the morning, but if this is not possible, train when it is convenient. But the following advice will help to significantly improve your training results: train no earlier than two hours after eating.
You can’t pump your abs on a bed or sofa - you can damage your lower back. The training surface should be hard and level. It is better to exercise every other day and repeat the exercises no more than 15 times, gradually increasing the load. It is strictly forbidden to pump up the press during critical days and a couple of days after their end.
We pump up the muscles of the upper and lower abs and oblique muscles with various exercises. The most common option for strengthening the muscles of the upper abs is to bend your knees while lying down and lift your upper body without lifting your lower back.
For the lower abs: in a lying position, bend your knees, slowly raise them, hold them in the air for a few seconds and lower them just as slowly. We pump the oblique muscles in the same position. Raise your legs, lower them to the left and right sides in turn, perpendicular to the floor surface.
How to pump up your abs video
How to pump up your abs in a month
What if a situation arises where you need to get your waist into shape in a month? With hard work, this is possible. We offer several exercises that involve all muscle groups:
In a lying position with the stomach retracted, legs crossed, arms behind the head, elbows to the side. As you exhale, raise your shoulders and head, and as you inhale, lower yourself to the starting position.
You will need a chair for this exercise. Starting position: lying down, hands behind your head. Legs are bent. The calves of the legs lie on a chair. Raise your shoulders and head without straining your neck, and reach towards your knees. Return to the starting position. Breathing is even.
Lying on your back, raise your legs at an angle of 45 degrees, pull in your stomach. Start bending your knees as if you were pedaling a bicycle.
Sitting on the floor, bend your knees. Pull your stomach in. Stretch your arms out in front of you. Move your body 60 degrees back. And return to the starting position.
Important!
Lying on your side, lift your body, leaning on one hand. Hold for a few seconds and return to the starting position. Through the approach you need to change the side.
If the time is more than a month, study in two days.
And the main condition for achieving the goal is not to stop training. And then the result will please you very much.
Source: https://ot7do17.ru/kak-nakachat-press-v-domashnix-usloviyax/
Pose 10: Fish Pose
This exercise can be a little challenging at first, especially for those with back problems. But it's certainly an interesting pose!
Lie on your back and place your hands under your hips. Then slowly lift your chest while pulling your head back. Stay in this pose for some time. Then get down on the bed and repeat the exercise a few more times.
According to the source
For me, some exercises cannot be done on the bed (the bed sinks and this makes it more difficult); it is easier for me to do them on the floor, on a mat. Try to learn this set of exercises for good sleep and choose the time to perform them. I will be glad if you share your impressions.
Health to everyone and have a good, sound sleep!
Complex 1
Pleasant warmth
After you wake up, stretch well, rub your palms so that they become warm, then rub the bridge of your nose. Gently massage your earlobes. After such a simple introduction, you will be ready for the next steps.
Wave
It is performed lying on your back with your knees bent to 90 degrees. Place your left palm on your chest, your right palm on your stomach. Take a deep, slow breath to fill your lungs and feel your chest rise at this moment. Hold your breath for a couple of seconds, exhale all the air completely and feel your stomach rise.
Do it 5-6 times, this is a combination of physical and breathing techniques. Tones the abs, accelerates blood circulation, and develops the respiratory system.
String
Your arms are extended behind your head, at the same time stretch them up and your feet down so that your body becomes taut like a string. The tension is maintained for several seconds, repeat several times. When performing, all large muscles will be involved, after which you will feel more energetic.
Butterfly
In the starting position, the arms are extended along the body, the knees are bent so that the feet are brought together. Next, you need to raise your knees and return them back. Lower your knees as low as you can, repeat the action continuously, your legs moving like the wings of a butterfly. The butterfly gives tone to the lower limbs, increasing their flexibility.
Stretching
The bent right knee is pulled towards the chest, remains in this position for a couple of moments, then the same is done with the second. After alternate stretching, bring two knees to your chest at once. This action will provide a load for the muscles surrounding the spine.
If you do it constantly, pain in the lumbar region caused by a sedentary lifestyle will go away.
