Lonely and embossed abs, another flat toned chest, and a thin waist is a dream of every girl. Someone is doing everything to translate it into reality. This may be just what it takes to hide all of your cubes. Therefore, the approach to this task must be comprehensive. Although, it may take longer. The main thing is not to give up.
HOW IT IS CORRECT FOR GIRLS TO LOAD THE ABS
If you have set yourself the goal of pumping up the ABS in a month, then there are general recommendations that must be followed:
Exercise should be regular and systematic – otherwise, there is simply no point in them.
Experts recommend exercising in the morning on an empty stomach. Because of this, the body will burn its fat reserves. If you prefer to exercise at other times of the day, then do them no earlier than an hour after eating.
It is not recommended to pump the ABS during critical days, at least in the first couple of days. But here it is important to focus on your well-being.
You do not need to actively load yourself immediately. Start with moderate loads and work up gradually. Otherwise, you can get hellish muscle aches. Also, the press at some point may stop swinging, and then the load will then go to other muscles.
To build abs in 30 days, you need to supplement exercise with a diet. The less belly fat, the faster you will see results.
Don’t expect quick, magical changes. The press won’t show up in a few days. Many give up ahead of time, but here it is important to overcome the psychological barrier and continue to practice.
HOW TO UPLOAD ABS FOR A MONTH
To work out the muscles of the ABS, it is enough to devote at least 10 minutes a day to exercises. Do them smoothly and steadily, without sudden movements. You should feel the tension of the abdominal muscles. The question of whether it is possible to pump up the ABS in a month is of interest to many. The time required to achieve the result will be individual for everyone, and it will depend on the presence of fat and muscle condition. If a girl is thin and her stomach is flat, then the cubes may appear in her in a couple of weeks. Those who have fat in the waist area will need more time, because they will also need to get rid of all that is superfluous. Therefore, the answer to the question of whether it is possible to pump up the ABS in a month will be individual in each case.
Few people can be in great shape without dietary restrictions. If you are one of those, you need to follow a certain diet. Some foods are best avoided: fatty and fried foods, sugary drinks, sweets, baked goods, and fast food. But proteins, including lean meat and fish, dairy products, fresh fruits and vegetables and complex carbohydrates in the diet should be enough. Alas, no one has yet figured out how to pump up the ABS at home in a month, without making any sacrifices.
EFFECTIVE EXERCISES FOR PUMPING ABS FOR GIRLS
As we already know, the abdominal muscles are divided into upper, lower and lateral. We need to ensure that all of them are worked out. For each muscle group, there are separate exercises that help to pump it up.
EXERCISES FOR UPPER MUSCLES ABS
Starting position – lying on the floor. Pull your hands behind your head, spread your elbows, bend your legs at the knees at a right angle, without lifting your feet off the floor. The top of the body must be torn off the floor so that it forms an angle with the surface of about 30 degrees. Try to hold it at the top point for a couple of seconds, then return to the starting position. When you want to increase the load, then, performing this exercise, you can put your feet on a gymnastic ball.
You need to lie on your stomach. Keep your legs straight, clasp your hands behind your back in the lock. Try to raise your torso on the floor surface. Hold in this position, then take a slow breath in and out five times, and return to the starting position. Do two sets of 15-20 times.
This exercise is also recommended to be included in the program, how to pump up the ABS in a month. You need to lie on your back, straighten your legs, spread your arms to the sides. Raise your legs slowly until they are at right angles to your torso, then lower. Repeat the exercise 10 times.
LOWER ABS EXERCISES
BENDING OF THE LEGS ON WEIGHT
For this exercise, how to pump up the ABS in 30 days, you need to sit on the floor, bend your arms at the elbows, make an emphasis, straighten your legs. Raise your legs to an angle of 45 degrees, fix them in this position for a few seconds, pull them to your chest, and straighten them. Do two approaches 15 times.
We lie down on the floor, keep our legs straight, raise them above the surface at an angle of 45 degrees. We actively and energetically perform vertical scissors, and thus we swing the ABS in a month. The exercise is recommended to be performed at least 35 times.
ONE LEG PELVIS LIFT
This effective exercise can be incorporated into your monthly abs training program. You need to lie down, spread your arms to the sides, straighten your right leg forward, put your left leg on the floor, bent at the knee. Now you need to use the ABS, rest on the leg and shoulders, and raise the body and straight leg above the floor. An angle of 180 degrees should be maintained between the raised leg and the body. Repeat the exercise 25 times.
EXERCISES FOR OBLIQUE MUSCLES
STRAIGHTENING THE LEGS
Effective abdominal exercises 30 days in which the lateral muscles work. You need to lie on your back or sit down with your torso tilted back. Raise your legs, bent at the knees, place your calves parallel to the floor (this parallel must be maintained). Alternately straighten your legs forward in weight, hold them for a few seconds, then return to the starting position.
Lie on your back, bend your knees, then pull them to your chest, and spread your arms to the sides. Trying not to open the body from the surface, throw your bent legs first to the right, trying to touch the floor, and then to the left. In this case, the muscles of the ABS should work. Repeat the exercise 30 times, do three approaches.
This exercise can also take part in pumping the ABS for a month. The starting position is the same as in the vertical scissors, but the movements of the “scissors” are performed in the horizontal plane.
GIRL ABS WORKOUT – TABLE WITH THE PROGRAM
Those who plan to pump up the perfect abs in a few days or a week will inevitably be disappointed because this is impossible. However, during this time, we can accustom the body to physical activity. To do this, you can use the exercises proposed below, which are recommended to be done in three sets of 15 times. Perform sets with a break of one minute.
Hanging on the bar. Raise straightened or bent knees to the level of the pelvis. You can also additionally make side turns, which also involve the oblique abdominal muscles.
Raising the torso. Lie on the floor with your legs bent at the knees. Raise your torso, then return it to its original position. The exercise should be done quickly, rising in jerks.
Diagonal twists. Lie on the floor, bend your knees, put your hands behind your head. Do frequent torso lifts, taking turns stretching to the opposite knee with your right and left elbows.
Side crunches. Lie on the floor, ABS your legs together, arms under your head. Raise your torso as high as possible to the side, working your obliques.
Getting beautiful abs in a month is already more real. To do this, experts recommend including in the training program various types of twisting, hanging on a horizontal bar, exercises “bike” and “scissors”. You can pay attention to another exercise that involves almost all of the abdominal muscles. Lie on the floor with your arms at your sides. Now raise your straight legs to an angle of 45 degrees, linger in this position, lower your legs, but not completely. Lift them again, lower them to the left of the body and touch the floor, then the same is done for the right side. The table explaining how to pump up the abs in 30 days for a girl may look different. One option recommends doing these exercises during the first week:
- Straight curls with a rise of 30 degrees – 3 sets of 5 times.
- Full body lifts – 3 sets of 10 reps.
- Diagonal crunches – 3 sets of 10 reps.
- Hanging on the bar with leg raises at right angles – 3 sets of 5 times.
- Hanging with leg raises 45 degrees – 3 sets of 5 times.