How to build abdominal muscles (for girls)

Video: 10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif

Content

Method 2 of 3: Burn Fat by Changing Your Lifestyle
Method 3 of 3: How to curl the abs
Tips
Warnings
What do you need

1 Do body lifts or crunches on the press. To lift the body, lie on your back, bend your knees, and put your feet on the floor. Cross your arms over your chest and begin to gently lift your upper body, from your shoulder blades to your lower back, to your knees. After reaching the top point, stop for a moment, and then gently lower yourself to the floor. Repeat the movement. Do not strain, do not make sudden movements, and do not start lifting from your neck. Only your abdominal muscles should work, not your neck. Keep your back straight, do not hunch over. Doing crunches on the press is easier than lifting the body - just raise the shoulder blades to the knees, the lower back should not come off the floor.

These exercises develop your central abdominal muscles. The abdominals are generally quite long, starting from the lower abdomen and ending just below the chest. To have a beautiful abs, you need to work on every area of it. But I would like to warn you that it is not recommended to focus only on abdominal exercises. You should also train other muscles in the body. Your workouts should be balanced.
An exercise called a plank develops the muscles of the body very well. It's also very versatile - you can change poses to get more muscles to work.

2 Do leg raises. Lie on your back, straighten your legs and hold them together.Keeping your legs straight, begin to slowly and smoothly raise them to an upright position so that they point towards the ceiling. Gently lower your feet to the floor and repeat the movement. Do not spread your legs or bend them at the knees. But if you find it difficult to do this exercise, then you can bend your legs, raising your knees to your chest. Or if you find it easy, try raising your legs with a medicine ball between them.

This is an exercise for the lower abs that is especially difficult to pump up, but if you can do it, then instead of six cubes, people can see you have eight! In addition, the lower rectus and oblique muscles are very important for stabilizing the hips and spine and preventing back injuries.
Other exercises for the lower abs are reverse crunches and slow lowering of the legs.

3 Exercise bike. Lie on your back with your knees bent and your feet flat on the floor. Keep your hands behind your head, elbows bent. Bring your right knee to your chest. At the same time, gently lift your upper body, trying to touch your left elbow to your right knee. Return to starting position. Repeat the exercise on the other leg.

This exercise engages your oblique abdominal muscles, which is a must for any good workout. In addition to being essential for strong abs and back support, these muscles look beautiful as well. Pumped up obliques will make your waist slimmer.
Oblique crunches and side planks are also good exercises for your oblique muscles. In a few minutes you will feel a pleasant pain in your sides!

4 Do lunges to develop muscles in your legs, glutes, and back. Lunges are a great exercise that builds the muscles in your legs, glutes, and back. It also develops the abdominal muscles as secondary muscle groups. Stand straight with feet shoulder-width apart. Take a large step forward with your right foot. Bend your right knee and, keeping your back straight, lower your body down to the floor until your right knee is bent at a 90 degree angle. Return to the starting position by pushing off the floor with your right foot. Take another step with your left foot. Do this exercise slowly and smoothly, otherwise you may injure your knees or back.

While you are probably mostly interested in building abs, it is important for you to pay attention to all major muscles, including the muscles of the legs, glutes and back. By focusing solely on the abdominal muscles, you will get what all other muscles will look flabby. More importantly, training all major muscles is essential for good posture, balance, spine stabilization, and health. Don't neglect other muscle groups!
There are many exercises for developing the core muscles. Do everything from lunges to hip flexor exercises. Do ball raises. Strong core muscles are essential for a good abs.

5 Don't be fooled by the misconceptions about ab training. Since everyone wants to have a beautiful abs, then, naturally, many legends and myths arise. Don't believe everything you hear. Here's an example of two of the most common misconceptions:

You can only remove fat from the belly. This is a widespread myth. It doesn't matter how much you work on any part of the body, you will not remove fat from it. To lose belly fat, you need to lose weight.
You should only do abdominal exercises. Countless body lifts may and will give you strong abs, but you won't see the cubes you want. To do this, you need the right diet and a change in your habits.

Method 2 of 3: Burn Fat by Changing Your Lifestyle

1 Set aside time for exercise in your routine. You need constant training to build abs. The most successful will be consistent training over a long period of time. If you are ready to make these sacrifices, then set aside an hour every day for training. Your workout should include both strength and cardio exercises, which are best done on different days.
- Even if your goal is abs and you're not interested in developing other muscles in your body, your workouts should still be varied and balanced. They will not only improve your appearance, but also your abdominal muscles. Core muscles are used in all strength exercises, so the more varied your exercises, the better your abs will look!
2 Lose weight. Unfortunately, exercise alone isn't always enough to get a good abs. You can make your abdominal muscles stronger, but if they're covered in fat, you won't see the results you want. To burn fat, you will need to make certain lifestyle changes and start burning more calories than you consume.
- For starters, try changing your routine so that you burn more calories throughout the day. If you are commuting to work or school, for example, try cycling or running. If you spend most of your free time in front of the TV, try joining a local amateur sports team or just start jogging. After a while, these small changes will help you shed fat, which in turn will make your abs stand out.
3 Reduce your calorie intake. One surefire way to lose weight is to start eating less. There is still debate about how often and how much you should eat for optimal weight loss. The most important thing to remember is to consume fewer calories than you would normally consume throughout the day. Calculate your basal metabolic rate and count the number of calories in the foods you eat throughout the day. Reduce that number by a few hundred calories and you'll start losing weight!
- Make sure any diet you plan to follow is realistic, reasonable, and safe. Do not starve yourself or you will seriously harm your health.
4 Start eating other foods. When it comes to diet, what you eat is also important. Try to eat as little convenience foods as possible. Also, avoid foods high in fat and sugar. Instead, eat more vegetables, especially kale and spinach, whole grains, yoghurts, chicken breasts, egg whites, some fish, and foods with healthy fats like olive oil, avocados, and nuts.
- Drink as much water as you can! It is refreshing, calorie-free and has been shown to promote weight loss.
5 Do cardio exercises. This is a great way to burn fat and calories. Go jogging, swimming, cycling. Do this every week. This is a great way to increase the difference between your calorie intake and your calorie burn. However, be careful not to increase the amount of food your body requires in response to cardio exercise, or you will not lose weight.
- As with most exercise, start with moderate cardio activity. Don't overdo it or get hung up on them. Do strength training, eat right, and rest or you will have disappointing results.

Method 3 of 3: How to curl the abs

1 Lie on your back. Place a fitness mat or towel under your back for convenience. Place your heels on a low table, keeping your knees at an angle of at least 90 degrees.
2 Cross your arms over your chest. You may have seen people holding their hands behind their heads while doing this exercise, but this could accidentally damage the muscles in the neck. So keep them on your chest so you don't sweat from neck pain.
3 Tighten your abs and lift your upper body. Use only your abdominal muscles for this. Raise your upper body smoothly without lifting your lower back off the floor and trying to keep your neck relaxed. Never make sudden movements, or you may injure your back.
4 Hold this position for a few seconds. Then gently and slowly lower yourself to the floor.
5 Repeat. Each time you reach the maximum lifting point, try to linger there for a couple of seconds, then slowly lower yourself to the floor and repeat the exercise. If you are experiencing pain in the lower back, then stop doing it immediately.
6 Repeat the exercise 20 times. After 20 repetitions, rest a little (no more than one minute), and then do another set. Do 2-4 sets until your abdominal muscles start to ache.

Tips

Remember that all of these exercises must be done very slowly. Many girls think that doing exercise quickly will burn more calories. It is not right. You will get the most out of your abs if you do them slowly, making your abdominal muscles really work!
You must follow the correct diet. Get rid of junk food, sugary foods and drinks, and all convenience foods.
Do 20 reps every day, but when you get fit, do 20 reps 3-4 times a week.
Avoid canned foods.
Drink plenty of water.