How to quickly pump abs for a man at home to cubes in two months

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How to pump up the abs quickly for a man? What is needed for this and what exercises to do?

“How to pump up relief abs?” – is one of the most popular questions in fitness. To have a taut abdomen is more pleasant and healthier than a round and soft potbelly. Surely at least once in your life you have felt self-conscious about the shape of your belly before taking off your shirt or going swimming at the beach. We will share with you the most effective abs exercises and show you how to do them correctly.

By abs we mean the rectus abdominis, oblique and transverse abdominal muscles. It is the pumping of all three muscles will form a powerful body center, strengthen the spine, make the abdomen flat and relief and relieve the load from the lower back.

Table of Contents

Two basic conditions for beautiful abs

The abdominal muscles require regular exercise and careful dietary control without abusing sweets, alcohol and fast food.

Learn the technique of performing exercises

Many beginners and even experienced athletes pump abs incorrectly. It is important to lift the legs and torso without jerks, slowly lower them to the starting position, and feel the tension of the muscles during the execution.

Mistakes in technique are extremely common. The most popular ones are: throwing the torso or legs on the floor, making too strong deflection in the lower back, pulling the lower back off the floor, using a large or, on the contrary, small amplitude of movement. With the wrong technique you will not pump abs, but your lower back will hurt for a long time.

I want to rejoice – absolutely everyone can see their abs. Yes, some people are more lucky with genetics, and some are less lucky. The latter just need more patience and time.

Calorie deficit

You’ve pumped your abs, and now you need to show them off to the world. This will require patience. You need to do cardio exercises and watch your diet. Cut down on juices, sodas, alcohol, sweets and flour. You don’t have to give up forever, just limit your intake of these foods. Your goal is to spend more calories in a day than you consume. For example, your daily calorie intake is 2500. To get the desired cubes, you should consume 15% less of your norm – that is, 2125 kcal.

Exercises that will help pump abs for a man

Scissors

Technique

Lie on your back and rest your elbows on the floor. Straighten your legs and pull your toes forward away from you.
Raise your straight legs 20-30 cm above the floor. Twist your pelvis as if you want to tuck your tail. There should not be any bend in the lower back.
As you exhale, cross your straight legs. As you inhale, spread your legs apart.
Do all movements slowly.

Perform 3-5 approaches for 30 seconds each. Rest between approaches – 2-3 minutes.

Twists

Technique

Lie on your back. Bend your legs at the knees, pressing your heels to your buttocks. There should be no deflection in the lower back. It is in contact with the floor.
As you exhale, simultaneously twist the pelvis and lift the upper body, staying in the upper position for one second.
As you inhale, gently lower yourself down.

Perform 3-5 approaches for 30 seconds each. Rest between approaches – 2-3 minutes.

Bicycle

Technique

Lie on the floor, hands in a lock and behind the head. Straighten your legs and pull your toes forward away from you.
Raise your upper back and legs above the floor. Legs slightly bent at the knees. Twist your pelvis. There should not be any sag in the lower back.
As you exhale, rotate the body, trying to reach the left knee with the right elbow. Bring the left knee to the chest. As you exhale, return to the starting position.
Do the movements alternately and slowly.

Perform 3-5 approaches for 30 seconds each. Rest between approaches – 2-3 minutes.

These exercises are among the most effective for working out the abdominal muscles. If you regularly perform two workouts a week from 10 to 15 approaches on each, you will get beautiful and strong abs. Also add 1-2 cardio workouts per week of 45 minutes or more.

Another abs workout can be seen in this article.