How to pump up your abs in 2 weeks and is it possible to do it?

There are only a few days left until summer and many have probably finally decided to pump up their treasured six-pack. But what to do if time is short and you need abs in two weeks, what exercises will help with this? Let’s see if this is possible in principle, and what results can be expected?

Is it possible to pump up abs in two weeks?

Let’s start with the realities that every beginner faces. And so everyone understands that an untrained person has weak muscles, which means that in order to get six-packs, the muscles must first become toned and adapt to the load, and this can take a whole month. And only after a month you can perform more complex exercises that will help build those same abs. Exercises with weights will affect the thickness of the muscle; it is the heavy load that will help build muscle mass; even crunching 100 times will not pump up your abs.

Why do muscles need a lot of time and weight? Like other muscles of the body, the abdominal muscles will develop due to microdamages that are caused by forceful exercise. Such microdamages can be restored, and new cells are formed at the site of the rupture, thus the muscle fiber thickens and the volume of the muscle increases. But this will be impossible if there is a deficiency of nutrients – proteins and carbohydrates, as well as in the absence of proper rest, during which the muscles must have time to recover and fill.

The optimal number of workouts per week is 3, that is, the rest between workouts will be at least one day. This time will be enough for both progress and recovery. It becomes clear that in 6 workouts the abs will not be pumped up, because this process is long and complex.

Is it possible to pump up your abs every day for 14 days?

“Why not practice every day to speed up the process?” – you ask. As already stated, muscles need recovery, overloading the fibers every day, you only lead them to an inflammatory processwhich will turn into chronic fatigue. Neither in two weeks, nor in two months, such a regime will give results, since the founders of progress are loads plus rest.

“What if you train without equipment, so as not to injure your muscles?” Even when training without weights, untrained muscles, out of habit, will also suffer from inflammation, because no one is immune from sore throat.

Even if your muscles are capable of performing a high number of repetitions, this does not mean that your abs will be pumped up. In this way, you will only train muscle endurance, and this will in no way be connected with the growth of the same cubes. As we have already figured out, muscle building is facilitated by weights (weighted discs, dumbbells, cuffs, block exercise machines) and a small number of repetitions: 8-12.

A greater number of repetitions requires more energy expenditure, so the body will draw a calorie deficit from its own reserves; this regime is no longer suitable for muscle growth..

The other side of the coin is that a high-repetition regime will help reduce the layer of subcutaneous tissue, and if there was no relief on the stomach before, then fat burning will help make the stomach more athletic, but provided that the muscles have been trained before. But in any case, daily training will not affect the appearance of cubes.

Ways to get cubes: nutrition and training

You already understand that the process of getting beautiful abs is not easy or quick. But still, two main criteria can speed up, and even slow down, this process – proper nutrition and exercise.

No super exercises will help if you overeat, that is, the total number of calories exceeds the norm, and even more so, energy consumption during the day. In this case, fats will be deposited on the stomach, hiding all the results of “pumping up” the abs. Therefore, it is important to monitor food as well. For more pronounced relief, lean proteins should predominate in the diet.

But this is not enough to build muscles; it is important to consume complex (slow) carbohydrates to maintain energy. If there is not enough energy from food, the body will take it from protein, that is, muscles. And it turns out to be a vicious circle – no mass, no result.

Nutrient requirements:

  • Proteins – 2 grams per 1 kg of weight.
  • Carbohydrates – 3 grams per 1 kg of weight.
  • Fats – 1-2 grams per 1 kg of weight.


Regardless of the exercises you choose, remember that training should alternate with rest. You shouldn’t overdo it with the amount of exercise either. In fact, two or three exercises are enough to get a six-pack, the main thing is to choose the right load.

At the end of the approach, the muscles should feel a burning sensation, this will mean that you gave it your all.

Three main parts of the abs must be trained: the rectus abdominis muscle, which is conventionally divided into the lower and upper abs, and the oblique abdominal muscles. When working the rectus muscle, in some exercises the load may shift more to the upper or lower abdomen. Therefore, it is better to perform exercises with an emphasis on both parts. But despite this, the muscle is fully activated in all exercises.

Below are the most effective exercises for all parts of the ab. It is enough to select one from each item and, if necessary, add weights, but not immediately.

Upper abdominal exercises

Exercises for the lower abdomen

Exercises for oblique muscles

What results can be achieved in two weeks?

To summarize, I repeat that it is impossible to pump up your abs in two weeks from scratch. Most likely, it will not be the result you expect. This is too short a time frame for any muscle, and the amount of training is too small to make a significant difference in muscle shape.

Be patient, in 2-3 months you can see the abs of your dreams. But after two weeks you will notice that your stomach has become flatter, the muscles have tightened, and you can feel the relief under the skin. And provided that the nutrition is balanced and there is little subcutaneous fat in the body, you will be able to see this relief, but the muscles will not have a fundamental difference from the original version.

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