How to pump up abs on your stomach

Sculpted abs are the dream of many girls. It's no secret that it is much more difficult for women to achieve six-pack abdominals than for men. But who cares? Proper nutrition and exercise will certainly do the trick. Let's tell you about some secrets of perfect abs.

In order for you to have well-defined, pumped up, sculpted abs, you need to adhere to a diet that, for the most part, includes cereals, vegetables and fruits, as well as proteins. It is worth completely abandoning or reducing as much as possible the consumption of fatty foods and processed foods. They negatively affect the body as a whole, and cover your pumped up abs with a layer of fat. Now let's reveal some secrets.

Important nuances for beautiful abs

You need to train your abdominal muscles in the morning on an empty stomach, when there are no nutrients in the body. So he begins to burn his own fat deposits.

According to recent studies by physiologists, pumping up your abdominal muscles during menstrual periods is harmful to the body. You need to continue training not immediately, but a couple of days after menstruation.

The abs are a muscle just like any other, and they need rest for at least 48 hours. That is, by training your abdominal muscles a couple of times a week for 3-4 approaches and performing 15-20 repetitions, you will achieve the same effect as doing 10 approaches every day.

Even a thousand repetitions will not give you the same muscle growth effect as 10-20 repetitions, but with the maximum weight for you.

You can't train all abdominal areas in one day. Conventionally, you can divide all the abdominal muscles into several zones and work out each of them.

Exercises for different areas of the abdominal muscles

For the upper muscle zone (“upper abs”), the following are considered ideal: crunches, V-shaped lifts, statics, etc.

For the lower zone (“lower press”): lying leg raises, reverse crunches, etc.

For the lateral abdominal area (“side press”): side crunches, side bends with dumbbells, etc.

These abdominal exercises are the most effective for isolated abdominal pumping; they are easy to perform even at home. All exercises must be done slowly, clearly, focusing on the working muscle.

Interesting fact

It is more difficult for women than for men to get sculpted abs. The reason for this is physiology. Women have less testosterone than men. And testosterone is responsible for building muscle and burning fat. Therefore, it is more difficult for women to build muscle and lose excess weight throughout the body, and not just on the stomach.

Normally, men should have about 15% body fat, women 18-20%. Abs are visible at 10-12% body fat. That is, sculpted abs in women is a deviation from the norm.