Modern ideas about beauty imply the presence of abs cubes not only among the stronger sex, but also among girls. Indeed, the abdominal muscles play a huge role in the beauty of the body. In addition, they affect posture and are involved in many movements. With the right exercises, making your belly pumped up, even and flat is quite simple.
How to pump up the press
In order to get a pumped up press, pumping alone is not enough. You can have a well-developed abs, but it will be hidden under the fat layer, which is quite thick on the stomach. Therefore, a beautiful female abs can be obtained by combining training with the so-called "drying". In addition, the relief of the abdomen is 90% dependent on nutrition.
The speed of achieving the result depends on the initial condition of the muscles and the amount of body fat in this area. Slender girls will be able to notice the results after 1-2 months, the rest will have to be patient for about six months.
To pump up a beautiful press, first of all, you should decide what exactly you want to achieve. As a rule, a beautiful abs in girls is a moderately relief toned belly without excess fat deposits. To do this, it is necessary to strengthen all groups of the rectus abdominis muscles. In fact, you cannot single out the upper and lower abs - this is one muscle and training involves all of its sections, the difference is that some exercises load the upper cubes more, others - the lower ones.
Exercises for the upper abs
The main exercises for the formation of the upper cubes are any lifting of the body from a prone position. Lie on the floor, the lower back should be firmly pressed to the floor, legs bent at the knees, feet on the floor with heels close to the buttocks. Hands are tightly pressed to the temples or clasped behind the head. It is necessary to raise the shoulders and shoulder blades as high as possible, while the elbows should be divorced to the side. Pay attention, the exhalation is done at the moment of the strongest muscle tension.
Twisting is a very effective exercise for the oblique muscles of the abdomen, without the development of which you cannot get a beautiful abs. The starting position is exactly the same as in the previous exercise. But at the same time, the legs are not on the floor, but extended, being suspended. As you lift your torso, bend your right knee and try to reach it with your left elbow. Then repeat the exercise trying to touch the left knee with the right elbow.
Exercises for the lower abdomen
The basic principle of all workouts for the lower abdomen is considered to be leg raises from a prone position or hanging on a bar. The most effective workout is the bar exercise. From this position, you need to try to raise your legs up, trying to pull them to your chest.
The simplest exercise is to raise your legs from a prone position, with your lower back firmly pressed to the floor and your legs straight. The legs must be raised perpendicular to the body, then lowered without touching the floor.
Abs workouts should be performed in 5-6 sets of 15-25 repetitions, it all depends on training. You need to start from 2 times a week, gradually moving on to daily activities.
Drying
To reduce the fat layer on the belly, you need "drying", which is achieved by proper nutrition and cardio training. It is necessary to ensure that the consumption of calories exceeds their consumption.
Proper nutrition does not mean starvation and exclusion of any foods necessary for normal functioning. The diet should contain foods containing all the nutrients, it is necessary to reduce the amount of fats and complex carbohydrates consumed with food. You should eat often and in small portions, and it is better to eat most of the daily allowance in the first half of the day. Be sure to exclude chips, mayonnaise, crackers, ketchup, soda, salted nuts, etc. from the diet.
In addition, "drying" is impossible without aerobic exercise, such as running. Cardio training not only helps to get rid of excess fat, it perfectly trains the cardiovascular and respiratory system. During training, you need to monitor the pulse, be sure to take into account the age and degree of fitness. Aerobic exercises should take quite a long time, this is due to the fact that fat burning begins only after the destruction of glycogen, which occurs only after 20 minutes of active running.
