Girls’ abs

Today it is fashionable to be in good physical shape, have an expressive figure, and a pumped belly. To tone their abdominal muscles, women spend at least an hour a week in the gym or work out at home. In the program, includes exercises for drying the abs and working on target areas. However, it is not easy for girls to quickly create six-pack belly fat.

Photo selection of girls with abdominal ab

Features of the formation of abs in girls

  1. Firstly, compared to men, they have less testosterone, which is responsible for slimness and weight.
  2. Secondly, among athletes, it is considered normal 9 – 15% fat layer, and in female athletes – 18-20%. The relief is noticeable if the layer does not exceed 12%.

In this situation, it turns out that the cubes on a woman’s stomach are more likely to deviation than the norm.

Nevertheless, a systematic approach, including the right selection of exercises, gives excellent results. Special techniques and 3 workouts per week will help you achieve six-pack abs on your stomach. Follow them 12-20 times in 3-4 sessions. If you are overweight devote 30 minutes to cardio, and strength techniques, and separately work out the upper, lower, and lateral zones.

To tone your abs without increasing your waist size, don’t focus on dynamic dumbbell crunches or side crunches and weight lifting. To increase the load, ankle weights or shells are enough for 1 kg.

How to pump up your abs at home to a six-pack quickly

It is advisable to start work from the upper zone. This will get the blood flowing and prepare the hip joints.

1. Classic technique – straight twists

  1. In a lying position, bend your knees and place your hands behind your head.
  2. Raising your shoulder blades 30 cm above the floor, reach for your legs. At the top, take a short pause and straighten up.
  3. For effectiveness, hold the ball under your knees.
Ab crunches

2. Cross crunches

Without changing the position, move on to the next exercise, which forms sculpted abs in girls.

  1. Smoothly rise up, and as you exhale, stretch your left elbow towards your right knee, while simultaneously moving it towards your hand.
  2. Return to IP, inhale, and repeat the movement with the other hand to the left. When returning to IP Do not lower your shoulder girdle to the floor. Try to keep it 10 cm from the floor without bending your neck back.
Diagonal crunches

If you are well trained, stay longer at the moment of climax. In the concentric phase, muscle fibers optimally contract, and at the same time, abdominal fat is burned.

3. Raises and reverse crunches for female abs

A variable exercise involves lifting your legs while lying on a flat surface, a horizontal bar or on parallel bars. Perform the lower abs technique at home on the floor or on moved stools. In traditional execution it looks like this:

  1. Raise your straight limbs at a 90-degree angle, holding water bottles or a vacuum cleaner pipe in your outstretched arms.
  2. Lower your legs slowly, but do not place them on the floor. Keeping them suspended, after a short cool-down, move into the positive phase.
Leg raises on an ab bench

In the complicated version Pull your lumbar region up along with your lower limbs. It is the lifting of the rounded pelvis that gives the desired effect.

Raising legs with pelvis

If you bend your knees and bring them towards your chest, the tension will ease. Shock load to the abdominal muscles obtained exclusively by raising straight legs.

4. Side crunches

Staying on the floor, pump up your sides and hips.

  1. Bend your knees, without lifting your lower back from the floor, and pull them towards your solar plexus.
  2. Keeping your upper body motionless, use the power of your abdominal muscles to move them to the left and lower them to the floor.
  3. Repeat the entire cycle for the opposite side.
Lying bent leg twists

5. Accordion exercise for 6 packs

  1. While remaining on the floor, simultaneously pull your body and legs towards you, trying to touch your chin to your knees.
Lying accordion exercise for abs

To complicate Wear ankle weights.

Commit at least 8 repetitions.

6. Vacuum for a flat stomach

Finally, train the transverse muscle.

  1. Without changing your body position, exhale powerfully, completely expelling the air from your lungs, draw your navel towards your spine.
  2. Concentrating on the sensations in your diaphragm, hold for 15 seconds.
Lying vacuum exercise technique

Leave a Comment