Novice athletes are often interested in how to properly pump the press in order to remove fat from the abdomen. To do this, it is enough to perform a certain set of strength and cardio exercises, as well as eat right.
Instructions
Step 1
If you want to properly pump the abs to remove belly fat, write this goal on a piece of paper and keep it constantly in sight, motivating yourself daily. Dedicate the first 3-5 days to increasing the overall level of endurance of the body and preparing it for heavier loads. Every morning, start by exercising, flexing your body well and doing body turns and bends. Do 10-20 squats and push-ups. After that, do your morning run. Thanks to this, the abdominal muscles will quickly tone up.
Step 2
Make a meal schedule. Focus on protein foods such as white chicken meat, low-fat dairy products, legumes, and cereals. It is best to eat 5-6 times a day in small portions, taking an even break between meals. Try to drink at least one, and preferably two liters of water a day. Avoid fried, starchy and sweet foods.
Step 3
Next, start doing a daily set of exercises that will help you pump your abs in order to remove belly fat. The warm-up exercise is as follows: stand up straight with your feet shoulder-width apart and your hands on your waist. Perform body bends to the left and right until it stops, without bending the spine. This exercise also works well on the oblique abdominal muscles.
Step 4
Lie on your back with your knees bent and your arms folded behind your head. Raise the body, while simultaneously turning it and trying to alternately touch the left elbow to the right knee, and the right elbow to the left knee. Do 20-30 reps in 3 sets. This exercise "pumps" the upper and oblique abdominal muscles.
Step 5
Lying on your back and keeping your body and hands on the floor, raise your legs up 45-90 degrees and slowly lower them to their original position. Do the same 20-30 reps in 3 sets. Sit on a bench (sofa, chair), grab the edge with your hands. Pull your body back slightly and begin to lift your legs up, bending them at the knees. Touch them to the belly. Perform at least 40-50 reps in 3 sets. These exercises work on the lower abs.
Step 6
Performing this set of exercises is quite sufficient to lose weight and build abs at home. Difficulties can arise, perhaps only in the presence of a belly that is heavily swollen with fat. In this case, you may need another 1-2 months of additional training. Try to increase the load every 1-2 days, increasing the number of repetitions and approaches. At the end of each exercise, you should feel a burning sensation in the abdominal muscles, which indicates the correct execution technique.
