Find out how you can get the perfect figure in just 5 minutes with simple ab exercises. The effect is noticeable after 14 days of training. At any age, every woman wants to remain attractive. To achieve what you want, you need to visit beauty salons and fitness centers. Many girls pay a lot of attention to their belly and want it to be flat and moderately inflated. In this regard, they have a question - how to pump up the press at home for a girl? At the same time, I want to achieve results as soon as possible.
A woman's body is more complex in comparison with men. Therefore, you need to carefully plan your activities, taking into account the menstrual cycle. It would seem that the structure of the muscles of the press should be the same for both girls and men. However, there are differences, and this fact forces women to perform additional exercises to develop the muscles of the abdomen.
In men and women, the abdominal muscles are not located in the same way, and this should be borne in mind when drawing up a set of exercises. Thanks to the flat and elastic tummy, the girl's figure will acquire additional attractiveness. The female body is structured like this. That most of the fat accumulation is found on the thighs, buttocks and abdomen.
Scientists associate this fact with the process of bearing a fetus, and the body tries to protect the child as much as possible by accumulating fats. If you strengthen the muscles of the press, then in this area the processes of accumulation of fat reserves will significantly slow down. For many women, the stomach is the main problem after the buttocks. So many have the question of how to pump up the press at home for a girl. It must be said right away that it is quite possible to achieve this. All you need is desire, patience and regular training.
How to pump up a girl's abs: training features
When you decide to build abs, you should remember that this will not only improve the appearance of your abdomen, but will also help maintain correct posture. In addition to the need to exercise regularly, you must remember that all the exercises that we will discuss below must be performed technically correctly. Here are a few more rules that are important for everyone who wants to know how to pump up the abs at home for a girl:
- All workouts should be done in the morning before meals. In the absence of nutrients, the body will have to activate the lipolysis process, and you will not only pump up your abs, but also burn fat.
- You cannot exercise during the menstrual cycle, since at this moment physical activity does not have a beneficial effect on all body systems. Also, after the completion of the menstrual cycle, do not start exercising immediately, but wait a couple of days for the body to restore normal functioning.
- One of the fundamental principles of effective training is the correct distribution of the load on the abdominal muscles. To find out which muscles are most involved in the movement, you should take a short pause while performing it, and you will immediately understand which muscles are tense.
- Be careful not to physically fatigue. Some people believe that the more they exercise, the better their muscles are worked out. In practice, everything is completely wrong and you can only harm yourself without achieving the desired result.
Having decided to take up their figure, most athletes want to know how to pump up the abs at home for a girl as quickly as possible. But we strongly advise you not to think about how quickly you can achieve a positive result. You need to exercise regularly and correctly dose the loads and cubes will appear on your stomach.
For many people, the main problem is precisely what to bring the started business to its logical conclusion. This applies not only to training the abdominal muscles, but also to other activities in everyday life. If you decide to put your body in order, then only perseverance and work will help you achieve what you want. In order to load the abdominal muscles enough without overtraining, you only need to do three or four times during the week. For each exercise we'll cover shortly, you should do three or four sets, each with 15 to 20 reps.
A set of exercises for the press for girls at home
If you decide to find out how to pump up a girl's abs at home, then I want to warn you that it is easier to train in the gym. This is primarily due to the fact that the instructor will help you quickly master the technique of all movements. However, many people like to practice at home, and now we will tell you about all the exercises in as much detail as possible. This will allow you to exercise effectively at home as well. Also, you should be aware that the abdominal muscles are divided into three sections: upper, lower and lateral (oblique muscles). The complex offered by us will allow you to effectively work through all three of these departments.
- Classic crunches. Take a supine position, raising your legs bent at the knee joints, and place your hands behind your head. Begin to lift the upper section of the body and in the extreme position maintain a 3-second pause. The exercise is designed to develop the upper abs.
- Deflections. Lie on your stomach with your legs stretched out, and your hands are clasped in the lock and located behind your back. Raise the upper body as high as possible. The exercise is designed to develop the upper abs.
- Lying leg raises. The starting position is similar to the classic crunches, but the legs are straight and flat on the ground. Start lifting your legs until they are perpendicular to the ground. The exercise is designed to develop the upper abs.
- Harmonic. Sit on the ground with your legs extended in front of you. Start lifting them slowly and after a short pause, pull them in the direction of the chest. The exercise is designed to develop the lower abdomen.
- Weighing steps. Take the starting position as you would for leg raises. Then raise them to a 45 degree angle with the ground and start imitating steps. About 35 "steps" should be performed on each leg. The exercise is designed to develop the lower abdomen.
- Raises the pelvis and legs. The starting position is similar to the previous movement, but one leg is bent at the knee joint. Start lifting your pelvis and straightened leg. The exercise is designed to develop the lower abdomen.
- Straightening the legs. Take a half-seated position on the ground. The legs must be bent at the knee joints so that the calf muscles are parallel to the ground. Begin to alternately straighten your legs, maintaining short pauses in the final position of the trajectory. The exercise is designed to develop the lateral abs.
- Side crunches. The starting position is similar to classic twists. Begin to turn your legs to the sides with the effort of only the abdominal muscles. The exercise is designed to develop the lateral abs.
- Scissors. Lie on your side with your straightened legs raised at an angle of 30 degrees from the ground. Without bending your knee joints, swing your legs to the sides. The exercise is designed to develop the lateral abs.
Now we bring to your attention three sets of exercises that need to be alternated.
1st complex
- Lying leg raises.
- Harmonic.
- Side crunches.
2nd complex
- Weighing steps.
- Raises the pelvis and legs.
- Scissors.
3rd complex
- Classic crunches.
- Deflections.
- Straightening the legs.
If you decide to find out how to pump up the abs at home for a girl, then in each lesson, perform a new one from the above sets of exercises. As we said above, each movement should be performed in three sets with 15-20 repetitions each.
Exercise "vacuum"
Now you know how to pump up the abs at home for a girl, but in addition to the external muscles of the press, for the development of which all the movements discussed above are intended, there are also internal muscles. They are also worth developing, and regular training will bring you the following results:
- The amount of internal fat accumulation decreases.
- The effect of the "stretched abdomen" is eliminated.
- Visually, the waist becomes thinner.
- The belly becomes flat and you are guaranteed not to squeeze the abdominal muscles.
Let's find out how to properly perform the "Vacuum" exercise. You can do this while standing or lying down. Having taken a comfortable position for yourself, begin to slowly inhale air through your nose. When the lungs are full, exhale sharply, drawing in your stomach as much as possible. In this position, pause for 10 to 15 seconds. After that, repeat everything from the beginning. In total, ten repetitions should be done in one lesson.
Performing all the proposed complexes on a regular basis, you will be able to notice the result of your workouts in a month. If you want to know how to pump up the abs at home for a girl in a shorter period of time, then forget about it. One month is a great time to get a positive result.
In addition to training, you need to remember the importance of a nutritional program. About 90 percent of your training success depends on it. Of course, now we will not talk about proper nutrition, since this is a very broad topic. But you should remember that training will not be effective without a well-designed nutrition program.
What exercises for the press are considered the most effective, see this video:
