How to build up abs in a week – intensive training complexes for men and women with video

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After intensive training in the gym, the athlete feels tingling pain in the abdominal muscles. This means that the work was carried out efficiently. However, any beginner can achieve the results. The main thing is to choose an effective complex of techniques that will help to quickly pump up the press at home and lose weight.

How can I pump up the press in a week

Hundreds of years ago, the fat layer on the abdomen served as a source of energy when the body experienced prolonged periods of starvation. However, the constant accumulation of visceral fat around the waist promotes weight gain, increases the risk of heart disease, diabetes, and even cancer. Intensive pumping of the week will help prevent consequences..

Abdominal muscles

Get the perfect figure in a short time possible. However, you should not immediately expect the appearance of cubes: in 7 days the muscles will come in tone, but still not sufficiently strengthened to create a relief press. The fight against body fat at the waist is one of the most difficult tasks. Have to deal with every day, observing certain rules of training. How to properly organize the process to pump up the press for a week:

  • to do a warm-up: this is gymnastics, dancing, other complexes;
  • perform exercises to the end;
  • follow your own pace;
  • Do not drink water during exercise and immediately after;
  • exercise regularly.

How to pump up a weekly press for a girl

To make the tummy elastic, you need at least a month of intensive training. Pumping up a weekly press for girls is difficult, taking into account the peculiarities of the female body. Estrogen, which stimulates the body to accumulate protective fat in the abdomen, thighs and buttocks, is to blame for the preparation for pregnancy. For this reason, it is more difficult for women to remove the fat layer at the waist. However, with due persistence, the goal will be achieved..

Girl shakes the press on the simulator

You can start practicing at home without special sports equipment. The girl will need only a comfortable shape and mat, because it is best to swing the press on the floor. It is necessary to give a load 2 hours after eating and no later than a couple of hours before bedtime. This will help you lose weight while improving your health. How to pump up the press in 7 days? It is necessary to pay attention to 3 areas of the abdomen:

  • upper muscles;
  • muscles of the lower abdomen;
  • lateral or oblique muscles.

How to pump up a weekly press guy

What man does not dream of developing a rectus abdominis muscle (to achieve the cherished cubes)? For this, diagonal twists are ideal. They do not contribute to fat burning, but they allow you to acquire an attractive reflection in the mirror and normalize the function of internal organs. You can pump up a man’s press and strengthen your torso using a whole range of techniques, including a bench press. Weight gain stimulates the muscles to absorb more carbohydrates, makes glycogen burn.

Exercises for the abs

Regular exercise helps to lose weight and strengthen the heart. You need to train every day, doing three approaches. The following abs exercises will help increase muscle tone and prevent the appearance of fat on the abdomen:

  1. You need to be in a pose for push-ups (arms shoulder width apart). Then slowly raise the right knee to the sternum. Repeat with the other leg. Perform 10 times.
  2. It should lie on the left side, resting on the elbow. Feet together. It is necessary to raise the right leg and hold it at a height of 10-13 seconds. Turn around and raise the other leg. Quantity: 8 reps.
  3. Stand on the bar (elbows on the floor), stretch your right arm in front of you, and your left leg – back. Lower. To do with the other side.

The girl performs an exercise for the press on the gymnastic mat

Exercises for the lower press

You cannot achieve a perfect stomach without following a diet. Combining proper nutrition and enhanced training, you can pump up the press for a week at home. The main requirement is not to miss a single lesson. The following exercises on the lower press will help increase muscle tone:

  1. Reverse twisting. Running on the back, arms on the sides. Raise both legs to the ceiling, 90 degrees, crossing the right leg over the left. Lift the pelvis using only the abdominal press so that tension appears. Do 8-16 times.
  2. Bike. Lie, arms behind head, bent at the elbows. Pull the right knee to the left elbow. Repeat Mirror. Duration: 20 times.
  3. Raising the legs in the hang. Suitable for those who have a horizontal bar at home. You need to hold your hands on the crossbar and pull your knees to your stomach, holding it for a few seconds. Repeat 10-13 times.

Top Press Exercises

Classes on the upper abdomen will help strengthen the torso, lift the chest and achieve perfect cubes. Effective exercises on the upper press:

  1. Classic twist. Lie on the floor, bend your knees, connect your hands behind your head. The torso rises 20-25 cm from the surface, after which it is necessary to freeze for 3 seconds. Perform preferably a couple of approaches of 16 movements. To enhance the effect, you can use the ball.
  2. String Lie on your stomach, stretch your legs, connect your hands behind your back. It is necessary to tear off the upper body and legs from the floor, fix it, take 5 frequent breaths, lower it. Do 2 sets of 10 movements.
  3. Raising legs up from a lying position. Legs slowly come off the floor, perpendicular to the surface, then lower. Repeat 12 times.

The girl performs an exercise for the muscles of the lower press

Side Press Exercises

Paying attention to the oblique muscles, men can pump up, having achieved a V-shaped torso, and girls can make the waist slim and narrow. The best exercises on the side press:

  1. Diagonal twisting. It is performed on the back and in the sitting position, the knees are bent, raised by 45 degrees so that the calves are parallel to the surface. Hands and head should reach for the knee, lingering at the maximum point of approach for several seconds. Do 15 times.
  2. Tilts to the sides. Done while standing. You need to vigorously lean to the right, left. To enhance the effect, it is better to use dumbbells. Perform 30 bends in each direction.
  3. Lateral twisting. In the supine position, you need to turn your legs sideways, bending them at the knees. Perform the exercise by the effort of the press. The body remains motionless. Perform three steps of 30 movements.
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