How to pump up abs in a month for a man and a girl

Is it possible to pump up your abs in one month? The answer will most likely fall towards “yes”. However, the fact is that people usually do abs to tone their abs, lose fat, and make themselves more athletic, not to show off a big six-pack. To achieve exactly this result, you need to do many different other things: eat right, do workouts at a certain time, do different exercises. Today we will talk about how to properly pump up your abs in 30 days at home.

Is it possible to pump up your abs in a month?

Unfortunately, abs are not as simple as they may seem. The fact is that the same scheme does not work here as with a horizontal bar, for example, where you pull yourself up and pump up almost your entire body. Most standard exercises involve only the top 4 cubes, which will decorate you but will not look very organic. It is extremely difficult to reach the lower abdomen. To do this, you will have to do separate sets of exercises, such as lifting your legs on a horizontal bar or lying on your back.

Let’s say you were able to develop the lower part, but it still looks like a sticker on the stomach without those beautiful stripes from the side abs. And the problem is that simple side turns or side crunches will not be enough for training.

Specifics of exercises

However, as already mentioned: pumping up your abs in one month is quite possible. First, let’s go over the methods and specifics of training. It is important to note that it is recommended to do abdominal exercises daily, and it is also recommended to do this 3 times a week if you are used to working out in the gym, but make the workout strong, and exhausting, with weights. It is worth understanding that in this case you are pumping up the abdominal muscles, and not creating a beautiful belly. This monthly ab workout is probably more suitable for men. On the other hand, we have daily workouts that are suitable and will help everyone.

The most important secret is that you don’t have to overload yourself, do a lot of exercises and work until failure. It is enough to spend 20 minutes a day to see in the mirror a month later the appearance of relief on your abs. However, you need to carefully monitor your diet and rest. The main rule – the slower you do it, the better. The fact that you lifted your body or legs is half the repetition.

Top 10 exercises to pump up your abs in 30 days

1. Turns

1. Sit on the floor.
2. Tilt the body slightly back.
3. Raise your legs 15 centimeters.
4. Turn your body in different directions.

Your feet should always point forward and not sway with you. For better effect, you can take additional weight in your hands.

Read more about the Russian twist exercise →

2. Raising your legs to the top

1. Lie down on the floor.
2. Place your hands next to your hips.
3. Raise your legs slowly to the top and lower them just as slowly (without touching the floor).

Relax your hands; they should not serve as a lever for lifting. Try to transfer the entire load to the ab.

3. Twisting

1. Lie down on the floor.
2. Bend your legs at the knees.
3. Place your hands on your chest or on the back of your head.
4. Make a slight rise until your lower back comes off.

The exercises are easy, but you don’t have to sacrifice technique because of it. do not hurry do a full twist and lower yourself slowly.

4. Climber

1. Take a lying position.
2. Alternately bring different knees to your chest.

• You can do this exercise slowly, trying to pull your knees as far as possible. This will cause the abdominal muscles to stretch more.
• However, you can do it not with such an amplitude, but quickly. This method is suitable for those who want to lose some fat, as high mobility and intensity will contribute to this.

more about the climber exercise →

5. Bicycle

1. Lie down on the floor.
2. Raise your head.
3. Clasp your hands at the back of your head.
4. Also raise your legs by 15 centimeters.
5. Now, alternately pull your knee towards your chest, touching it with the opposite elbow.

Feet and head should not touch the floor.

6. Pulling your legs to the horizontal bar

1. Grab the horizontal bar.
2. Raise your legs to the bar (preferably straight).

• You should not swing, jerk, or lift yourself with your back.
• Make a slow ascent and the same descent.

7. Corner

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 up to form a 90-degree angle.
4. Rise to your feet.
5. Move your feet slightly for comfort.

8. Reclining lateral crunches

1. Lie on the floor with your back.
2. Support your body with your elbows.
3. Raise each leg up one at a time, touching them with the opposite hand.

9. Leg swings

1. Lie down on the floor.
2. Raise your legs about 30 centimeters from the floor.
3. Make small alternating swings of your legs up and down.

10. Plank

1. Take a position lying on your elbows.
2. Align yourself completely.
3. Don’t bend over while standing.

The plank is exactly the exercise that will strengthen your abs within a month. It is recommended to stand in the plank for several minutes every day.

Exercise program

Our set will be aimed more at home, so that anyone who wants can do it. The main task is to maintain intensity. Unlike your hands, your abs cannot acidify and become mushy as quickly. However, we will be accompanied by a constant burning sensation in the abdominal area.

Our intensity lies in the rest between exercises. For us it is 30 seconds. Don’t rush through the exercises, but don’t sleep either. It is recommended to work daily, preferably in the morning. Rest can be done on weekends or during the week, the main thing is 1-2 days. Only this is provided that you already have some kind of base, if you are starting from scratch, then work every other day. Keep a steady pace and pay attention to your technique. Program The set is something like this:

If you still want to exercise in the gym, then I recommend reducing the number of exercises, but adding additional weight, for example, to turns, pulling your legs to the horizontal bar, lifting your torso into a squat, or other exercises on the machines. This is suitable for a month’s training for men who can work to failure, but 3 times a week.

Read more about abdominal training in the gym for men →

Nutrition

In fact, nutrition is a complex topic that has many subtleties. It all depends on your gender, body type, metabolism, age and health status, so let’s look at this topic in a more abstract way.

The first thing to do is take a closer look at limiting carbohydrates. Baked goods, sweet water, other sweets, pasta, even fruits are all high-carbohydrate foods. Roughly speaking, carbohydrates are easily accessible energy. When you exercise, you get tired and it uses up everything you recently ate to keep your body functioning. At the same time, fat is also energy. Therefore, in order to lose weight, you need to ensure that fats are spent on recovery.

You can eat various cereals in small quantities, but the main thing is meat, cottage cheese, eggs and vegetables.

Eating according to the dietary window method

There is another interesting technique, which, however, will be difficult to implement – a dietary window. For example, you woke up, had lunch at 12 o’clock, then had a snack at 16:00 and had a normal dinner at 19:00. If you repeat the same thing the next day, then from your last meal to the next you will have 17 hours. This means that training before lunch will be much more effective. Usually they practice 16 hours of fasting.

Women are generally not recommended to cross the 12 o’clock mark. The main thing to remember is that you can pump up your abs for a month, but you always need to eat right.

And also read, drying nutrition for girls and men.
All abdominal exercises →