How to pump up your abs in a week

Everyone wants to get toned abs in a short period of time. It would also be desirable without much effort. And here you are standing in front of the mirror with a flat stomach, no doubt ready to show off your six-pack at any moment. However, before you admire your achievements, let’s first figure out whether it’s possible to pump up your abs in one week.

Is it possible to pump up abs in a week?

Unfortunately, this task is obviously impossible. However, what can we do in one week?

  1. First, let’s start training. The fact is that the ab requires systematization, a clear schedule of food and your activities. It’s hard to get used to and it’s hard to understand how best to do everything, but if you don’t start, then nothing will ever change.
  2. Secondly, if you are already involved in sports, have some kind of base and want results very quickly, then you can talk about carbohydrate fasting and forced training, but more on that later.

Actually, one week will be beneficial. For example, in a month you can really see a good result, but in 7 days you will feel much more confident and understand that this is achievable.

How to start training your abs

Today we will create a program that will focus on daily abdominal training for 7 days. This will not cause any harm to the body if you do not work until the muscles fail. It is clear that the phrase “tomorrow” cannot be here. If you really need very fast results, then there is carbon fasting. This completely excludes all flour, sweets, cereals and fruits. Meat, eggs and vegetables are introduced into your diet. In general, it’s better not to do this, especially for girls who train their abs. This is usually practiced by professional athletes before competitions. Beginners are not recommended to do this.

Ab exercises in a week

1. Climber

  1. Take a lying position.
  2. Alternately bring your knees toward your chest.
Exercise climber

In our abs program for the week, we will use this exercise as cardio to maintain intensity. Usually, it is best to perform it slowly, stretching the abdominal muscles. And also, tuck your knees not to your chest, but to the opposite elbow, so as to also affect the oblique muscles.

2. Standing bike

  1. Stand up straight.
  2. Spread your elbows to the sides, lift your hands up, and put them behind your head.
  3. Alternately raise your knees and touch them with the opposite elbow.
Standing crunches

A good warm-up exercise to target several areas of your abs at once.

3. Corner

  1. Lie down on the floor.
  2. Bend your knees and lift them so that your feet point straight ahead.
  3. Clasp your hands behind the back of your head.
  4. Raise your body as if in a crunch, while pulling your legs towards you in rhythm.
Double crunches

Don’t rush, but contract your muscles smoothly and technically to pump up your abs more efficiently and effectively.

4. Turns

  1. Sit on the floor.
  2. Raise your legs 15 centimeters from the floor.
  3. Rotate your body in different directions as much as possible.
Crunches with raised legs with rotation

5. Superman

  1. Lie on your stomach.
  2. Lift your upper body and legs at the same time to create an arch in your body.
Exercise boat technique

Do not jerk, but slowly rise and fall.

6. Lying leg rotation

  1. Lie down on the floor.
  2. Raise your legs and rotate them clockwise, making a big turn.
Pendulum exercise technique

7. Recumbent bike

  1. Lie down on the floor.
  2. Raise your body and legs.
  3. Pull your knees towards you one by one.
  4. Using the opposite side of your body, also pull yourself towards your leg, trying to touch your elbow with your knee.
Bicycle lying down

8. Crunches

  1. Lie down on the floor.
  2. Bend your legs at the knees.
  3. Place your hands at the back of your head.
  4. Raise your body until your lower back lifts off.
Classic crunches

9. Raising legs to the horizontal bar

  1. Grab the bar.
  2. Raise your feet to your hands.
Raising legs to the bar

Keep your body straight and don’t sway. It is advisable to keep your legs straight too, but this is much more difficult. Make sure your legs rise and fall equally slowly.

10. Bent Leg Rotation

  1. Lie down on the floor.
  2. Extend your arms to the sides.
  3. Bend your knees and lift them up so that your feet always point forward.
  4. Turn them to the side so that your knees touch the floor.
Lying bent leg twists

11. Swing your legs

  1. Lie down on the floor.
  2. Lift your legs up and scissor up and down.
Swing your legs while lying down

Find a position where your feet are not too high or too low. In this position, the greatest load will be applied to the ab.

12. Plank

  1. Take a position lying on your elbows.
  2. Keep your body straight for a certain time.
Plank photo

How to quickly pump up your abs in a week: recommendations

As already mentioned: we will train every day.

But if you suddenly feel a constant burning sensation in the abdominal area, which will continue for a long time after exercise, then stop training.

Also, you should not endure excessive pain during the process. Men who train abs can be prone to fanaticism, which should not overtake you. Pain in sports is normal, but sometimes it can cause stress on the body, which will slow down recovery and prevent results. The ideal time for training is the morning. It is known that the food consumed by a person is converted into energy, which is used for the needs of the body. The remainder goes into storage, becoming fat. If you don’t eat for a long time, energy is taken directly from fats. Therefore, sleep is one of the best ways to pass the time and not put anything in your mouth. If you train your abs this way all week, the results will come faster. At the same time, this does not mean that training in the evening will not bring success.

A set of abdominal exercises:

That’s all needs to be done twice. Break between exercises – 30 seconds. By the way, if you decide to do a conditional marathon of abdominal exercises in 1 week, then rest can be replaced with arm training. This way you will always be on your toes.


In a week you will not be satisfied with the results of your abdominal workout. However, it will not go away without a trace: firstly, you will feel lighter, and secondly, discipline will begin to develop. The main thing is not to drink a lot of water during exercise.

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