How to pump up your abs in a week at home?

If you dream of a slim waist and strong abs, then this material is for you. We have prepared for you a detailed action plan that will help you pump up your abs in a week at home.

Step 1: Proper nutrition

Before you start exercising, you need to make adjustments to your diet. It is recommended to consume foods that help burn fat around the waist. But you shouldn’t stick to a strict diet; your meals should be balanced and satisfying so that your body receives all the necessary substances for training. It is recommended to consume the following products:

1. Seafood. Fish is rich in omega-3, vitamins A, D, E, F, iron and bromine. They help reduce stress hormone levels and have a beneficial effect on the health of the body.

2. Olive oil. It cleanses the body and supplies it with useful substances. It is recommended to drink one teaspoon of oil every morning on an empty stomach to improve the functioning of the body.

3. Meat. It is a source of protein, which promotes vital activity. It is recommended to boil meat (or chicken fillet) daily and eat it in small portions throughout the day.

4. Oranges. Vitamin C contained in oranges strengthens muscles. It is recommended to eat 2-3 oranges every day or replace them with kiwi.

5. Whole wheat bread. It promotes weight loss around the waist, but it is important to choose wholemeal bread with bran.

Step 2: Workout Mode

A week is the minimum period during which you can get rid of your belly and sides. To achieve the desired results, you need to create a training regimen and stick to it. To help, you can use the following table, which includes abdominal exercises that need to be performed every day.

Classic abdominal exercises help strengthen your abdominal muscles. For each exercise, you need to perform 3-4 sets of 10-15 repetitions. Classic abdominal exercises include:

1. Twisting. Lie on your back, bend your knees and lift your legs so that they form a right angle with the floor. Cross your arms over your chest or place them behind your head. Raise your shoulders and upper back to bring you closer to your knees. Hold for a second and return to the starting position.

2. Planks. Lie on your stomach, resting on your forearms and toes. Your body should form a straight line. Hold the pose for 30-60 seconds and repeat the exercise 3-4 times.

3. Bike. Lie on your back, bend your knees and lift your legs so that they form a right angle with the floor. Change the position of your legs as if you were pedaling a bicycle. As you do this, lift your shoulders and upper back.

4. Incline press. Lie down on an incline bench with your legs fixed. Bend your body and shoulders forward, while paying attention to not working your neck muscles.

Step 4: Additional Exercises

Additional exercises will help strengthen your abdominal muscles and speed up the fat burning process. Additional abdominal exercises include:

1. Side crunches. Lie on your side, bend your knees and lift your top leg. Raise your shoulders and upper back to bring you closer to your knees. Hold for a second and return to the starting position. Repeat the exercise on the other side.

2. Rotations. Sit on the floor and bend your knees. Raise your legs and cross them in the air. Raise your shoulders and upper back and begin to rotate your torso around its axis.

3. Hanging leg raises. Grab the bar while hanging by your hands. Raise your legs straight up, keeping your legs and back straight.

4. Run in place. Running in place speeds up the process of burning fat and strengthens the muscles of the legs and abdominals.

Step 5: Stretching

Stretching after exercise helps strengthen your muscles and prevent possible injuries. It is recommended to stretch each muscle group that was involved in the workout.

Step 6: Rest