Building abs at home is possible with exercises that you can do without having to go to the gym. These exercises include moves like sit-ups, crunches, planks, leg raises, and bicycle crunches. You can strengthen your abdominal muscles by doing the exercises in the right form, getting enough sleep and a proper diet. The moves can target different abdominal muscle groups and you can see results when performed regularly.
In how many months does the abdominal muscle grow?
How long it takes for a person’s abdominal muscles to become visible depends on many variables. It is not possible to give an exact time for the abdominal muscles to come out. Therefore, “How long does it take to build abs?” It is not possible to give a clear answer to the question. However, in general, by following a regular exercise program and a healthy eating plan, it may take up to 4-8 weeks for your abdominal muscles to start forming. However, this time varies depending on how your muscles work and how hard you work.
In order for the abdominal muscles to become visible, the body fat ratio must also be low. No matter how strong your muscles are, if your body fat ratio is high, these muscles will not be visible. That’s why you need to exercise regularly to reveal your abs, along with a healthy diet and cardio exercises.
Abdominal muscle movement recommendations
Abdominal muscle exercises are various and challenging abdominal muscle movements that can be done at home. But before starting any exercise program, it’s important to talk to your doctor and maintain proper form. Abdominal program sets for women are different from abs program sets for men. Abdominal exercises you can try:
- Crunches: Lie on your back, bend your knees and keep your feet on the floor. Place your hands near your ears and lift your shoulders off the ground, squeezing your stomach. Return to the starting position and repeat.
- Leg raises: Lie on your back and place your hands at your sides. Bend your knees and place your feet on the floor. Raise your legs slowly, squeezing your stomach and not lifting your back from the floor. Slowly lower your legs and repeat.
- Plank: Start in a push-up position. Place your elbows on the floor and open your arms shoulder-width apart. Instead of putting your feet on the floor, stand on your toes and keep your body in a straight line. Hold the position for at least 30 seconds by squeezing your abdominal muscles.
- Bicycle crunches: Lie on your back, bend your knees and keep your feet on the floor. Place your hands next to your ears and tighten your abs and pull your right knee toward your left elbow while simultaneously extending your left leg. Next, pull your left knee toward the right elbow and extend your right leg. Repeat this move.
- Side plank: Also known as side plank, lie on your side and place your elbow at shoulder level. Place your feet on top of each other and raise your hips to form a right angle. Hold the position for at least 30 seconds by squeezing your abs, then turn to the other side and repeat.
- mountain climber: First, get into the plank position. Next, pull your right knee toward your chest, then pull your left knee toward your chest. Speed up this move and quickly pull both knees in turn. Repeat this movement 10-15 times.
- Russian twist: Sit on a flat surface and bend your knees. Lift your feet a few inches off the ground and balance on your feet. Bring both hands together in front of your chest and move your body, turning slowly to the right and left. Repeat this movement 10-15 times.
- Side plank with hip dip: Start by lying in a side plank position, placing your right elbow on the flat floor. Spread your legs apart and place your right foot and left foot on top of each other. Lift your hips up and raise your left hand towards the sky. Then lower your left hip towards the floor and lift it up again. Repeat this move 10 times and then switch to the other side.
- Bicycle crunch: Lie on your back on a flat surface and put your hands behind your head. Bend your knees and place your feet on the floor. Pull your right knee towards your chest and try to meet it with your left elbow. Then repeat the same process with the other leg and elbow. Speed up this movement and repeat 10-15 times.
- V-up: Lie on your back, lift your legs straight up and at the same time extend your hands towards your feet, raising your head and shoulders. Hold this position for a few seconds and then slowly return to the starting position. Repeat this movement 10-15 times.
How should nutrition be for abdominal muscle?
Abdominal muscles can only be developed and demonstrated with a good diet, and they become more prominent when the body’s fat percentage is low. For this reason, people who want to develop abdominal muscles should develop proper eating habits. Proper nutrition for abs should also include a low-fat and low-sugar diet. A diet that includes lean meats, whole grains, vegetables, fruits, dairy products and healthy fats will reduce your body fat, allowing your abs to show up.
The most important nutrients for abdominal muscles are foods rich in protein and fiber. Protein is an essential nutrient that helps muscles grow and repair. Chicken, turkey, fish, beef, eggs, lentils, chickpeas, beans and yogurt are good sources of protein. Fiber-rich foods are essential for a healthy digestive system and also provide a feeling of fullness. Foods such as whole grain breads, whole wheat pasta, brown rice, oatmeal, vegetables and fruits are rich in fiber.
To develop abdominal muscles, it is also necessary to consume healthy fats. Healthy fats are fatty acids and energy sources that the body needs. Olive oil, hazelnuts, almonds, avocados, chia seeds and salmon are good sources of healthy fats. Also, refined sugars, processed foods, and trans fats are foods that people looking to build abs should avoid. These foods can cause fat accumulation in the body and prevent the appearance of abdominal muscles.
Drinking water is also a big factor for abs. Maintaining your body’s hydration level ensures proper functioning of the muscles and prevents bloating. During intense exercise, the body loses fluid and becomes dehydrated. Drinking water maintains the body’s hydration level. Fluid consumption during exercise improves your performance and endurance, reduces fatigue and reduces the risk of cramps. In addition, fluid consumption during exercise regulates your body’s temperature and allows you to remove toxins from your body through sweating. Drinking enough water after exercise also helps your muscles recover faster and reduces the risk of injury. Sports drinks containing electrolytes can also be preferred to prevent electrolyte loss during long-term exercises.
Abdominal program recommendation for women
When doing abs workouts for women, remember that different exercises target different muscle segments. There are three main regions: upper abdominal muscles, lower abdominal muscles and lateral abdominal muscles. Each region can be trained with different exercises and an exercise program that covers the entire abdominal muscles can be created.
Abs workouts can range from basic exercises like crunches and sit-ups to more advanced exercises like planks and side planks. When determining your exercise program, start by considering your goals and current fitness level. Go slowly and allow your abs to get stronger by increasing the number and difficulty of the exercises.
When doing abs workouts for women, be sure to work with other exercises at the same time. Cardio exercises can help the abdominal muscles burn fat, and strength training can be added to strengthen other muscles.
Abs program recommendation for men
The abdominal muscles, together with the chest and back muscles, form a strong central area, supporting the body’s balance and posture. Incorporate different exercises into your program and exercise regularly along with proper nutrition and sleep habits.
To strengthen your abdominal muscles, first learn the basic exercises and do them using the correct form. Exercises such as crunches, sit-ups, and leg raises can be a starting point by targeting the upper and lower abs. You can then move on to more challenging exercises such as side planks and sit-ups.
In addition, back exercises strengthen the abdominal muscles. Strengthening your back improves your posture and balance, while helping your abs look more attractive.