how to pump up abdominal muscles at home

What does it take to train a man’s abs at home? Basically, nothing but discipline and patience. Moreover, you can achieve results in just a month. Without long introductions, let’s move on to the topic.

Where to start training your abs at home

First you need to clearly define what result you are going to achieve. This, by the way, is one of the good tips for any workout in general. If you have a clear goal, you will begin to visualize, and this will increase your chances of success.

For example, if you want to train your abs at home today, but you have just started exercising and are not yet used to it, then the probability of completing the word fluctuates extremely greatly. But if you think that this morning or evening you will do a set that you prepare in advance, then most likely you will do so. At the same time, the program should be completely planned, starting from exercises and ending with rest time between them. Well, we will help you with this today.

Specifics of abdominal training at home

Remember the physiology of the body. In order to train a muscle, you must first “spoil” it with a heavy load. This way, the body will begin to heal the frayed muscle fibers and strengthen them, so that the next time it does not end up in such a situation. However, not all so simple.

  1. Firstly, the abs are not as monotonous as, for example, biceps or triceps, which have only a few bundles. The abs have 6 main packs and oblique muscles. The fact is that by sitting up or doing crunches you will not be able to pump up your lower abdomen or tighten your sides. In order for everything to look organic, you need to do a lot of different exercises on all parts of the abs and on the same areas.
  2. Secondly, the training method is still different from pumping your arms. There we work hard, complicating everything with additional weights, but here we work more on endurance.

Usually, men and women work out their abs to have a beautiful belly. It is important to note the fact that your belly fat will not go away from training your belly. At least not in the quantity you want. You can build really hard and good abs, which will simply be lost in the arms of excess subcutaneous fat. And, unfortunately, or fortunately, proper nutrition is a big part of success. The specificity of home abdominal workouts is to move more. You must combine active exercises, static loads, developmental exercises and heavy loads. Unfortunately, you won’t be able to do just one thing. For example, if you just do crunches and side crunches without really thinking about it, then over time you will simply end up with four packs on top, a hanging bottom, and sticking outsides.

How to properly train your abs at home so you don’t have problems

Everything needs to be done strictly according to schedule. The ideal time to pump up your abs at home is in the morning.

Now there will be advice out of turn. Each person has their own meal schedule. For example, breakfast at 7-8, lunch at 12-13, dinner at 16-18 and that’s all. At least for main meals. If you eat at 18:00, then there will be 13-14 hours until your next meal. Our food contains energy for the body, which is used for its restoration and performance. At the same time, subcutaneous fat is the remaining reserves that are used at the last moment. Therefore, when a “window” of 14 hours occurs, our body simply has nowhere to take quick energy reserves and the process of burning fat begins.

  • The exercises themselves must be performed slowly and technically.
  • In addition, it is worth making sure that unnecessary muscles are not involved in the work, but that the abs are working, otherwise the result may slip away.
  • You can train either 6 working days with one rest, or every other day. Honestly, there is nothing wrong with daily training, but the results will be the same every other day. It’s all about your personal goal. Daily workouts not only pump up your abs, but also strengthen them. You are not working hard. The set will last 20-30 minutes, which will not be difficult for your schedule and your body.

The main thing is not to drink a lot during training, so as not to start feeling sick.

Following this scheme, within a month you will see the result of pumping up your abs.

The best exercises for pumping up the abs at home


  1. Take a lying position.
  2. Pull your knee toward your chest, then repeat with the other leg.

In general, these exercises, like others, are recommended to be performed slowly. When doing this, you should focus on the full amplitude. The more the muscles are stretched, the better the effectiveness of the workout. At the same time, you can, on the contrary, do it very quickly. Then the exercise will turn into excellent cardio for burning fat.


  1. Lie down on the floor.
  2. Bend your knees.
  3. Cross your arms either on your chest or at the back of your head.
  4. Raise your body up slightly until your lower back lifts off the floor.

Classic crunches

A good exercise for warming up or moving on to something more complex. Despite its lightness, it is quite effective to be included in every abdominal workout for any person. Don’t neglect technology.

Bicycle standing

  1. Stand up straight.
  2. Raise your arms up so that your elbows are spread horizontally in different directions and your hands are pointing upward.
  3. Raise different knees one at a time, touching them with the opposite elbow.

Standing crunches

A good exercise for warming up the abdominal muscles and pumping up the upper and lower parts at once.


  1. Lie down on the floor.
  2. Raise your head and legs slightly.
  3. Clasp your hands at the back of your head.
  4. Alternately pull your knees toward your chest, touching them with your opposite elbow.

Bicycle lying down

The feet and head should not touch the floor.

Pulling your legs to the horizontal bar

  1. Grab the horizontal bar.
  2. Raise your straight legs towards your hands.

Raising legs to the bar

You should not swing, jerk or lift yourself with your back; slowly raise your legs and lower them in the same way. In turn, this is one of the most effective and difficult abdominal exercises.


  1. Lie down on the floor.
  2. Clasp your hands at the back of your head.
  3. Bend your legs at the knees and lift them to form a 90-degree angle.
  4. Rise to your feet.
  5. Move your feet slightly for comfort.

Double crunches

Reclining lateral crunches

  1. Lie on the floor with your back.
  2. Raise your body slightly and support it with your elbows.
  3. Raise one leg up diagonally, and with the opposite hand reach for your toes.

Lying leg and arm raise


  1. Sit on the floor.
  2. Lean back slightly.
  3. Raise your legs to a small height and keep them in this position.
  4. Rotate your body in different directions, stretching your lateral abdominal muscles.

Dumbbell crunches

When turning, try to keep your feet in one place so that they do not sway parallel to your movements. Even during regular workouts, you can use extra weight, such as a water bottle or dumbbell, if you have one.

Lateral bends to the feet

  1. Lie down on the floor.
  2. Bend your legs at the knees and spread them slightly to the sides.
  3. Raise your body slightly and touch your leg with your hand one at a time.

Lying turns

Don’t twist, you should contract and pump your lateral abdominal muscles.

Swing your legs

  1. Lie down on the floor.
  2. Raise your legs a little.
  3. Make a scissoring motion vertically.

Swing your legs while lying down

Raising legs to the top

  1. Lie down on the floor.
  2. Place your hands at your hips.
  3. Slowly raise your legs up and then lower them.

Leg raises for abs photo

Hands should be next to the pelvis. You don’t need to put your weight on the floor to help yourself lift your legs. This will reduce the result. Try to lift your legs exclusively with your abs.

Leg raise while lying on your side

  1. Lie on your side.
  2. Raise your body by supporting it with your elbow.
  3. Raise both legs to the top.

Leg raise while lying on your side

This exercise is not very clear at first glance, but it is very effective for the lateral ab.


  1. Take a position lying on your elbows.
  2. Level the body.
  3. Do not bend during the approach.


How many times a day and when should you pump your abs?

Despite the framework of rest and working days described above, we will choose a 3 to 1 scheme. Although this can still be left at your discretion, the main thing is that the rest should be 1 day. It is still recommended to train in the morning. Doing this immediately after sleep, before work or study is difficult, but over time you can easily get used to it. For the best awakening effect, douse yourself with cold water. This will instantly bring you to your senses. If you still can’t, then do it in the evening, but add more movements, for example, do more bicycle and mountain climbing.

Abdominal training program at home

The variability indicated in the list is noted for people with different physical shapes. If necessary, you can increase all values, but if you want to develop more functionally and stronger (meaning gymnastics, various elements, athletic ab), then turn to additional weights or equipment, do more specialized exercises.

  • The diagram is indicated for one circle, but it is recommended that you make two of them.
  • Rest between sets – 30 seconds, between full sets too.
  • You can speed up the pace only in exercises: mountain climbing and bicycling. In other cases, it is better to focus on stretching.
  • If you start to experience a strong burning sensation during training, and there is still a lot of work ahead, then increase your rest time.

It is recommended to stretch after training. This will make your position easier and strengthen your core muscles.

How long does it take to pump up your abs?

It’s not difficult to pump up a man’s abs at home, and the results can be seen within a month. You just need to take this seriously. Make a promise to yourself, write everything down on paper and don’t put off this process.

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