How to pump up your upper abdominal muscles. How to pump up your upper abs. How to pump up your abdominal muscles at home

Embossed and toned stomach looks good on any body type.

Will help you achieve this result special exercises And competent technique their implementation.

In this article we will look at how to pump up your six-pack, what kind of training is possible, and the main nuances.

Pumping up your abdominal muscles

The upper abs often include 2 pairs of abs under the chest. But the abs are a single muscle, and those same cubes are formed due to the location of the tendons. Those. isolated exercises for this zone simply do not exist - all movements will pump both the upper and bottom part abdomen (the only difference is the degree of load on these areas).

From a biological point of view and hormonal levels in the body, it is much easier for men to build muscle than for women. But for women, the layer of fat in the abdominal area is much thinner, so the treasured cubes will be visible faster.

• reduce the thickness subcutaneous fat. The overall body fat indicator for visible abs is most often individual - for one it is less than 8%, while for another the abs are clearly visible at 14%. Based on the individual characteristics of the body, a strategy for losing weight is built. When fighting a “protruding” belly, the main role belongs to dietary nutrition, and to increase muscle definition, specialized fat-burning exercises are necessary;
• correct your own posture. Passive sitting body posture throughout the day guarantees negative changes in your posture. As a result, the abdominal muscles noticeably relax, and gradually the body weight is transferred from the abdominal area to the lower back. As a result, you can end up with strained muscles and chronic pain in the lumbar back. To correct such disorders, static training and relaxing yoga classes are best suited;
• pump up your abdominal muscles. Big number training exercises affect the external abdominal muscles, with almost no effect on the functioning of the internal ones. Moreover, only with the participation of the latter can one pump up the upper and lower muscles, like in athletes. Basic exercises are often called the elbow stand (classic plank) and a special exercise for breathing stress - vacuum;
• train your core. It is completely wrong to understand the abs as one continuous muscle on the front side of the abdomen. In addition to it, there are also internal ones: abdominal, transverse, lumbar muscles, diaphragm, etc. It is impossible to construct a proportional and fit figure, leaving the core muscles unattended;
• how to pump muscles correctly. Strengthening the abdominal muscles is impossible without exercise muscle hypertrophy. Learn to perform 2-3 power lifts twice a week (4 sets of 10-12 repetitions). The key element of such training should be proper technique, and not the desire to increase the number of repetitions;

Important! Various exercises with a large number of repetitions (for example, 50 or more crunches) will never bring the expected results - they are aimed at increasing endurance, and not at pumping muscles.

• control your muscles. To speed up your training progress, it is quite important to learn to control your own abdominal muscles during training - you must use them when performing target movements. In other words, if you can constantly tense your abs during training, this will significantly increase the overall effectiveness of your workout.

Be sure to check out:

Effective exercises to pump up the six-pack on the upper abdomen

The muscles of the abdominal region and body are classified as slow - its basic task is to provide correct posture and optimal intra-abdominal pressure (i.e. it is not oriented towards lifting weights, like the biceps, which consists of quick view fibers).

For this reason, the most important exercises for this area are considered to be static ligaments, which require maintaining long-term tension in the muscles.

3 weeks of regular planking and you can noticeably strengthen your core muscles and get more defined abs.

The most respected and “working” exercises for tightening and strengthening the abdominal muscles in dynamics are considered to be hanging straight leg raises and the well-known “bicycle”. Technically competent execution of these exercises involves 2 times more muscles than practicing classic crunches in a prone position.

Important! Pay attention to technology - even the most best workout for the press will be completely useless (in some cases, dangerous!) if implemented incorrectly.

Loads at home and in the gym for pumping

A set of exercises for the upper abs:

1. Classic crunches. Lie on your back, place your hands on the back of your head or crosswise in the chest area. The legs can be bent at the knee joint or placed on a chair/sofa of medium height. As you exhale, lift your body to the maximum point, and while inhaling, lower it to the starting position. Frequency of execution: 3 sets of 20-25 repetitions. The legs must be bent so that the lower back is pressed as tightly as possible to the floor. If they are left straight, the buttocks may get in the way - the lower back may be in a deflection (increasing the risk of injuries and sprains).
2. Fold. Lie down on a special mat or choose a flat surface. Stretch your arms up (parallel to the floor surface) or along your body (the second option is somewhat simpler), your feet should be pressed to the floor. Start moving your knees and body towards the meeting. You need to bend your legs slightly, since this exercise cannot be performed in a level state. the main task– maintain balance during the training process by intensely tensing the core muscles. Perform 3 sets of 10-12 repetitions. Don't forget about breathing correctly: Exhale as you lift your body, and inhale when going back.
3. Alternating fold. Lie on a flat surface, your knees should be bent (your legs can be placed on any high surface - a sofa, an armchair). Place your hands behind your head, with your elbows pointing to the sides. Raise your body, reaching your left elbow to the opposite knee. Then lower yourself to the starting position. Breathe as deeply as possible - this way it is much more productive to pump your upper abs. Next, repeat the movement for the other leg. Multiplicity: 15-20 times for each leg.

Detailed plan for the terrain training program

Exercises for beginners

1. Before starting your main workout, always use warm-up exercises to prevent injury. If any exercise contains weights, do the first approach without additional weight, but add a little weight to the second and third.
2. Focus on cardio training at least 3 times a week. Best time for such a load - early morning or evening (approximately 2 hours before bedtime).
3. The training program should include 3-4 special exercises - classic crunches, folds, hanging leg raises, etc.
4. Each exercise should be performed in 3 sets of 10-12 repetitions.
5. Rest between sets should be about 30 seconds, during which time you should not sit down - try to move.
6. The frequency of training is at least 4 times a week, it is recommended to alternate with days dedicated to cardio exercise. When training for relief (as opposed to a period of muscle building), the body does not need much time to recuperate.

Classes for advanced athletes

V. Oleinik, fitness instructor, leading trainer of the BodyArtfitness network

If you are seriously thinking about relief press, you need to understand that there are no “magic” techniques. Main rules - regular classes And proper nutrition. Paradoxically, for the most part, the abs are trained in the kitchen, and not during exercise (body relief can only be achieved special regime food). As a rule, for perfect belly You need a body fat content of no more than 10%. Muscle size is far from the most important indicator, since under the fat layer they will be completely invisible.

E. Oprea, trainer, celebrity fitness instructor in New York

You should perform special abdominal exercises as often as possible. This way you can not only increase your total calorie consumption per day, but also get the desired effect much faster.

In this case, it is necessary to develop the most comfortable regime for your body. Because psychological rest and a good mood before the next lesson play a big role in sports results.

S. Karev, candidate master of sports in athletics, coach of the World Class network

In any exercise, even the most familiar and familiar to you, try to feel the muscle work. Without such a small nuance, training will be ineffective. A trivial example from my practice: the next day after crunches, your neck hurts and lumbar region instead of the “correct” strength in the abdominal area. This means that the technique this exercise was broken - you simply raised your head, and the abdominal muscles practically did not participate in the movements.

Useful video

Main conclusions

With desire and a little persistence, you can get toned upper abs with home workouts:

• perform specialized exercises to pump up your abs, paying great attention to technique and breathing;
• exercise regularly (at least 4 times a week);
• reduce the subcutaneous fat layer in the abdominal area with a special diet.

Before starting training, you should consult a professional trainer - this can achieve better results and reduce the risk of injury!

Literally everyone wants to have sculpted six-pack abs, but the problem is that not everyone understands that pumping the abdomen also occurs by department. Therefore, many can boast of a well-developed middle and lower section, as well as a little affected upper section. How to pump up your upper abs at home so that results appear as quickly as possible?

The human abs consists of several parts, and therefore they should be worked out with several complexes for the abdomen. It is also worth understanding that everyone’s body responds individually to training, and therefore for some, six-pack abs appear after several intensive workouts, while for others, it takes months of invested work and effort, and the results will be less noticeable. Six-pack abs and a slim waist are achieved only through hard work on certain areas. You can make the training most effective only by determining which parts of the abdominal area should be pumped and how. For this purpose, a set of exercises is proposed for both men and women, on different groups muscles. To increase the efficiency of the process, it will be necessary to use different approaches and equipment so that the body gets used to the loads gradually.

Each of the exercises below for abdominal abs should be done in at least three approaches. At the same time, increase the number of repetitions gradually. Results will be visible only if training is carried out regularly and correctly. It is worth mentioning separately that if you have an impressive layer of fat on your stomach, you are unlikely to see results in the form of cubes in the near future.

To achieve what you want in this case you will have to go on a diet. It is not recommended to eat before training - take your meal approximately 2 hours before training. If after training your body requires food, then eat an apple and drink water. A normal meal will be available only an hour after the end of the complex on the upper abdomen.

Practical advice: The muscles should be pre-warmed, for which exercises with elements of cardio are usually used - jumping, vigorously turning, bending, and so on. It is best to perform the exercises every other day or two so as not to overwork the body.

If you are using dumbbells just for light weighting, then a weight of 1 kg is required for women, and 5 kg for men. The above exercises largely work on stretching, during which tension is felt, but not pain. It's better to do exercises before meals morning time so that they become stronger. All exercises are divided according to specific goals. For example, to get just flat stomach fast execution of movements is suitable. While measured exercises at a slow pace will give intense load on the muscles.

Basic set of exercises

Exercises for upper muscles press at home will help you get desired results in the form of cubes, if you control their implementation. It is also worth remembering to be systematic.

Please note: Remember that regularity does not equal huge loads. Classes are conducted until you feel a slight burning sensation in the area being worked on. A 10-minute complex is enough just for this department.

Exercise No. 1

Twisting with rotation. IP: lie on your back, bend your legs knee joints at an angle of 90 degrees in relation to the floor. Next, lift the body, performing the usual twisting. For variety, you can do three various movements alternately - twisting with the right elbow touching the left knee, then straight twisting, and then with the left elbow touching the right knee.

Exercise No. 2

Upper abs hip raise. This abdominal exercise can be done on the floor or on a bench. IP: lie on your back, fix the body on both sides with your hands, creating points of additional support. You begin to raise your legs, but smoothly and without jerking.

Exercise No. 3

The “pocket knife” exercise for the upper abs gives excellent results. IP for cubes in the upper abdomen: lie on the floor and straighten up. Next, raise your arms and legs at the same time. Raise your legs so that your knees touch your sternum. Don't swing to the sides.

Exercise #4

Leg rotations for upper abs. With this exercise, you can work out your upper abs together with your lower abs as efficiently as possible at home. IP: lie on your back, hands are on the floor in line with shoulder girdle for greater stability of the position, raise your legs. You start moving your legs: lower them first down, and then to one side, and then to the other. They should not touch the floor completely - leave a distance of 10-20 cm (the greater the distance from the floor, the less the load on the abs). These exercises for the upper abs are extremely simple, but provide quite a strong load on the upper abs.

Practical advice: You can also practice additional exercises if you successfully perform these and do not get a burning sensation in the worked tissues as a result. How to pump up the upper abs if the main complex does not produce results? Only by adding load for the upper abdomen, subject to a normal level of training.

Additional exercises for the upper abs

Additional exercises for the upper abdominal muscles will help diversify and complement the complex, which will allow you to work the desired section. It is recommended to include them only when the main complex has already become familiar and does not provide the required level of load on the abdominal area.

Exercise No. 1

IP for the upper abdomen: lie on the floor, bend your knees at a right angle. The upper part of the body rises above the floor with tension in the upper abs. Pull your arms forward. But make the effort not with the muscles of the neck and shoulders, but with the abs. Freeze in this position for 5-10 seconds. Do 3 sets of 8-15 repetitions.

Exercise No. 2

IP for cubes in the upper abdomen: as in the previous one. The difference is in the position of the hands, which must be clasped behind the head. Carry out as before. Do not put pressure on your head with your hands, but only keep them there as an additional weight.

Exercise No. 3

IP for abdominal cubes: as in the previous one, but cross your arms over your chest, touching your shoulders with your fingers. The execution method is identical to the previous ones.

Exercise #4

To do this upper abdominal exercise at home, you need an incline bench. If there is none, then you can use any household attribute that will allow you to bend. Perform from 5 to 20 tilts, at the end of which you need to stay in the middle of the amplitude of movement for the maximum time possible. Actually, this is just a part of the exercises for abs on the stomach, which will help solve the problem of pumping and working out the abdominal muscles at home. Find the most correct and most best exercise impossible, since with one movement it is possible to achieve good results it is forbidden. It is also worth paying attention to fat layer. If it is more than 1.5 cm, then the upper abs will not appear.

The press consists of three main sections: upper, lower and lateral. In order for the stomach to be flat and a beautiful relief to appear, it is necessary to work out each section. And the easiest way to do this is with the muscles of the upper abs. What exercises will be most effective at home?

How to properly pump up your upper abs?

All abdominal exercises should be performed in the morning - before breakfast, which will allow the muscles to best strengthen.

You need to understand what kind of stomach you want to get as a result of the exercises - flat or with “cubes”. To keep your stomach flat, fast-paced cardio workouts are recommended.
It is also important to remove the layer of fat from the abdomen, and to achieve this goal you cannot do without diet. Review your diet and give preference to the principles of proper, balanced diet. Give up large amounts of carbohydrates, sweets and overeating. A protein diet is preferable, and if there is a problem with overweight, then diet (protein) and exercise will help you get rid of it quickly.

• you should not miss a single day of training, if due to your health you cannot do the whole set of exercises, you need to reduce their intensity and not do everything, but only part of it;
• The best time for training will be in the morning. If this is not possible, then you can postpone the exercises to a later time, but not earlier than 1.5 hours after meals and 1.5 hours before bedtime;
• Before any workout, even 10-15 minute abdominal exercises, you need a warm-up - warming up all the muscles. Just remember the school warm-up: bending in different directions, squats, stretching exercises, all the main joints. Warm-up time 15 minutes.

Exercises for the upper abs

The main thing in achieving results is systematicity and the right approach. Even 10 minutes of exercise a day will achieve results.

Crunches will allow you to simultaneously target your upper and side abs. Sit comfortably on your back, bend your knees. Hands clasped at the back of the head, elbows apart. Raising your body, round your back; you need to touch your opposite knees with your elbows.
No less effective exercise on the bench. Position yourself on it and hold it with your hands. Bend your knees. As you lift and straighten your right leg, lift your buttocks at the same time, your body should form a straight line with your leg. Having taken the starting position, change legs. This exercise will give a practically uniform load on the upper and lower muscles press.
Lie down on the floor, preferably with a mat under your back. At the same time, lift your body and legs so that they touch and your knees touch your chest. Sometimes this exercise is called the “pocket knife” because of the similarity of the movements.
Swinging your legs will allow you to pump up all sections of your abs. Sitting on the floor, raise your straight legs at 90º. Slowly lower them straight, holding each position. Then lift them up again and lower them into right side, as if twisting the pelvis, then to the left.
One of the most simple exercises, which is classified as additional, will raise the body. Lying on your back, bend your knees. Hands clasped at the back of your head, raise your body straight to 20 - 45º, chin looks up and neck muscles stretch. During the exercise, you should feel tension in the muscles of your upper abs and neck, which will help you get rid of your double chin. Gradually complicate the exercise - stretch your arms simultaneously with your body, place them on your chest.

The lower, lateral, and upper press are conventionally called the corresponding parts of the abdominal muscles. More than others, they experience the stress of Everyday life exactly upper press Therefore, it is simpler and easier to pump it up than the lower or side one.

Become an owner good abs With cubes, according to experts, you can do it at home, practicing on a regular basis, choosing and performing the training correctly. There are many exercises that can help you achieve your goal, but it’s better to focus on the key ones. They should form the basis of all training that can be done outside the gym.

Effectively uses the upper press and involves the following procedure:

Starting position

Lie on your back, bend your knees, clasp your hands behind your head. The legs can remain on the floor, be at an angle of 90 degrees on a hill (bench), or be involved in the training.

Performance

Slowly lift your body first to the left and then to the right. The main task is to get the elbow to touch the opposite knee.

Technique

The lower back should remain motionless and pressed tightly to the floor, lifting and turning should be carried out exclusively through movements of the upper back. You need to rise by exhaling through your mouth, and lower by inhaling through your nose.

Starting position

It is performed lying on the floor with arms extended along the body, palms facing down, or on a bench with hands held behind it in the head area. Regardless of this, the legs remain straight.

Performance

Exhaling, raise your legs at a right angle, lower them to the original position, inhaling.

Technique

Correct execution of this exercise involves smooth movements and the absence of any jerks. When lifting, the pelvis should be completely lifted off the floor. It is acceptable to bend your legs slightly.

Starting position

“String” - the torso together with the arms extended behind the head form one line.

Performance

Raise your legs simultaneously with your body as you exhale, fixing the rise for a second at the highest point, and then smoothly return to the primary position.

Technique

Coordination requires close attention. In order for the abdominal muscles to be worked to the maximum, it is necessary to hold your legs and arms at a short distance from the floor surface, and not lower them all the way.

Initial position

Taken on the mat.

Performance

Without bending, lift your legs up, and then lower them, first straight, and then to the left and right.

Technique

You can get the maximum benefit only if you keep your feet at a distance of 15-20 centimeters from the floor.

A distinctive feature of the training is that it works not only the upper abs, but also the lower ones..

A set of exercises on simulators

Unlike the previous one, it requires the use of simulators. Excellent for those who visit the gym, it serves as an additional load for the muscles of the upper abs.

Stand with your back to the machine. Grasp the handle with your hands, kneeling down. You can hold the cable handle either behind your head or in front of your chest. The higher your hands are, the higher the load on your abs. When the desired position is reached, lean forward while twisting your body.

Sitting on the highest point incline bench, fix your legs, and then lean back. In this case, the body should be located parallel to the floor. Raise your body up and then lower it to its original position.

Hands are positioned differently. They can be crossed on the chest, folded behind the back, or brought together behind the head into a “lock”. The main thing is that lowest point the body was parallel to the floor, at the top - the stomach practically touched the hips.

Sit on the machine, fix the position of your legs, grab the handle. The technique consists of bending towards the knees while simultaneously twisting the body and then returning to the starting position.

The resistance will depend on the machine. On some it is carried out by lifting weights, and on others - by pressing the chest against the support. The main advantage of this exercise is that it pumps up the upper abs, serratus anterior and oblique muscles.

Additional training

Submitted basic exercises help you achieve enough high results, of course, in the case when they are performed not only regularly, but also correctly. You can limit yourself to only them, but you should not ignore the additional load, which will be quite useful for those who want to achieve maximum effect.

Alternative exercises:

1. Simple upper body raises.

Performed on a mat. The legs are bent at a right angle at the knees. Raise your body so that your upper abs are as tense as possible, and pull your arms forward as far as possible. When the torso is raised to the maximum, linger at the extreme point, gradually increasing the “pause” to ten seconds.

1. Two variations of the previous exercise:

• with arms crossed on chest;
• with hands clasped behind head;

1. Tilts.

They suggest using any object, for example, a bench on which you can bend. The technique of performing the exercise involves a delay in the middle of the bend. The bigger it is, the better.

How to increase the effectiveness of training?

To properly pump up your abs, you need to strive to increase the effectiveness of the exercises performed. To this end, several important nuances need to be taken into account:

1. Of particular importance are the anatomical features of the athlete’s physique, the change of which cannot be influenced.
2. We must not forget about nutrition. It directly affects the effectiveness of the exercises performed and should be as balanced as possible.
3. You should not limit yourself solely to concentrating on exercises aimed at pumping up and developing abs.

If you neglect the above points, in particular the last one, then the result may be zero, and body fat they won't go anywhere. This can be avoided by performing additional training in addition to the main one. High-intensity cardio is best, requiring at least 20 minutes of each session. When there is such an opportunity, you can devote more time.

Additional equipment

You can do exercises to pump up your upper abs without any sports equipment. However, it is better to have some equipment that allows you to expand the athlete's capabilities during training. This applies, first of all, to the bench, which is needed to perform many exercises.

It is more comfortable and much safer to use a mat for exercise. Those who continue are advised to purchase weight plates. They will be needed when the exercises begin to be easy, so that they can be used as weights.

Contraindications to classes

Not everyone can start training to pump up their abs. There are a number of medical contraindications that you should know about in advance. You cannot start training if you have hypertension or problems with the vascular system. Difficulties may be experienced by people suffering from lumbar lordosis, thoracic osteochondrosis. If you take into account the factors that do not allow you to start training and approach the training comprehensively, then the result will not be long in coming.

In order to have thin waist and a toned tummy are necessary physical exercise. Training does not have to be done in gym. It’s easy to pump up your muscles at home, devoting a short period of free time to exercise. To quickly return to the figure beautiful shape, you need to know how to pump up your upper abs, distributing the load on each muscle evenly and correctly.

Girls need to act differently than guys. For men, training should be aimed at strength exercises, promoting growth muscle mass. Healthier for women special complex which includes endurance training and good stretching muscles.

Proper preparation

Classes will bring success if you increase the load gradually and listen carefully to your body. It is important to perform the movements correctly in order to use exactly the right muscles. If you work out your abs at home, and the next day you are bothered by pain in your abs. gluteal muscles, which means that the previous training did not affect the abdominal muscles, but had a different focus. To find out which muscles are tense, you need to stop for a couple of seconds while doing the exercise. You will immediately feel where the load is directed.

• Efficiency increases several times if you alternate muscle load with rest. Fitness instructors recommend doing classes every other day.
• It is advisable to do upper abdominal exercises for women in the morning, before meals. If necessary, the workout can be rescheduled for the day or evening, but keep in mind that you can only exercise 2 hours after eating. Otherwise, it is easy to harm the body.
• The complex aimed at strengthening the abs is performed while lying down. It is convenient to do it on the floor, covering the surface with a hard gymnastic mat.

Don't forget that achieving results in short term will not work. To properly pump up your abs, you will need to work hard. Once you get used to the workouts and feel the positive results, they will begin to bring pleasure and satisfaction.

The peculiarities of the female body force us to give up training on critical days. The body is contraindicated for stress on the abdominal muscles during this period. You can resume classes 2-3 days after the cessation of menstruation.

Easy warm-up

Before doing exercises for the upper abs, you need to warm up and warm up the muscles of the whole body. If this is not done, the training will not bring positive results. On the contrary, with ill-considered actions you injure your abdominal muscles. Microscopic tears will cause pain for several days.

You need to choose your clothes wisely. It should not hinder movement. A good option- shorts and a T-shirt made of natural materials.

• Start your warm-up with the neck muscles, gradually moving down, warming up your shoulders, arms and chest.
• It is important to develop the obliques. Lock right hand on your belt, lift the second one up and tilt your torso to the side along with your left arm.
• Repeat the exercise on the other side.

Finally develop lateral muscles, placing your hands on your waist and rotating your pelvis in different directions for a minute.

A good warm-up prevents most injuries during exercise and makes them more effective.

Useful exercises

To properly tighten your tummy, you need to pump up your lateral, upper and lower abs. This concept includes the rectus and lateral abdominal muscles. A few simple exercises will do to work out your upper abs.

• "Regular twist." Stretch out on the mat, bend your legs, fix your hands behind your head. Slowly raise your shoulders and shoulder blades, trying not to tear yourself away from the gymnastics mat. At the same time with top part lift your torso up with your knees bent. To pump up your upper abs, try to hold this position for 5 seconds and slowly return to the starting position. It is recommended to do the exercise 15 times, rest for a few minutes and repeat. When you're ready to increase the intensity, place a small ball under your knees and hold it as you lift your legs.
• To perform “Bends” you will need to roll over onto your stomach, stretch your legs, bend your arms in elbow joints and put it on your neck. Slowly lift your chest while keeping your feet flat on the floor. Rise as high as possible, freeze for 5 seconds and lower back down. Repeat the movements 15 times in a row, rest and do it again.
• The next exercise for the upper abs is “Leg Raises”. Lie on your back. Slowly lift your legs up and down without touching the floor. Do 2 sets of 15 movements.

Having worked the upper abs, you need to direct your forces to pumping up the lower part of the rectus abdominis muscle.

• Take “Walking Steps.” Take a lying position, lift your legs slightly, making movements with them that imitate steps. To get started, just complete the task 30 times.
• The “Scissors” exercises the lower abdominal muscles well. While in a horizontal position, raise your legs to a height of 40 degrees and swing them in a scissor-like motion 30 times.
• The “pelvic lift” should be done while stretched out on a flat surface. Bend your legs, place your arms perpendicular to your body. Raise your pelvis as high as possible, alternately straightening and lifting your legs up. When going down, you should not touch the floor with your buttocks. For one set of 20 movements, try to do it overhead.
• For “Accordion” you need to take a sitting position, bend your elbows and lean on them. Straighten your legs, lift them to a height of 30 cm from the gymnastics mat, count 5 seconds, bend your knees and pull them to chest. Return to the starting position without lowering your feet to the floor and repeat the task 30 times.

How to pump up your tummy?

Complex exercises for the upper and lower press will be more effective if you develop the oblique abdominal muscles. The main thing here is not to overdo it. Excessively inflated side press helps to make the waist wider. If the goal of the workout is to tighten your sides and tummy, these exercises are suitable.

• "Tilts." Stand straight, straighten your back and begin to actively lean to the sides. To increase the load, you can squeeze dumbbells weighing half a kilo in your hands.
• To do a “lateral twist,” you need to lie down on a mat, bend your legs and pull them towards your chest. Without lifting your shoulder blades from the floor, throw your bent legs to the right and left sides 15 times.
• To perform the “Cross Twist”, you need to take a half-sitting position. Raise your legs, bend your knees so that your shins are parallel to the floor. Alternately stretch your legs forward and return to the starting position. Each leg requires 15 movements.

To pump up all muscle groups, tighten your tummy and visually reduce your waist, the Plank exercise is ideal. Lie with your stomach down, bend your elbows and lift yourself off the floor, holding your torso up with your hands and feet. Tighten your abdominal muscles, being careful not to arch your back and buttocks. The body should be straight from head to toe. Try to hold for 30 seconds and repeat the exercise three times.

During active activities It is important to drink less than 2 liters of fluid per day. This volume should be spring or mineral water without gas.

Pumping up abs for girls will not be successful unless you reconsider your diet. Try to give up fatty fried foods, replacing them with fresh herbs, fruits, and cereals. They will provide the body with fiber, vitamins, minerals, help improve metabolism and help reduce belly fat.