How to pump the abs in a week for women?

Question 1

I am 22 years old. I’ve been doing sports for about 1.5 years. Started with a mark of 75-76 kg, clothing size 48. I did not make exact measurements when I started to lose weight. So for a year of regular, regular sports (3-4 times a week, 1-hour cardio + 1 hour of strength) managed to lose 12 kg. At the same time, I did not follow the food; the ration did not change, I did not make any severe corrections. Only took a great interest in a fasting day once a week.

Now my weight is 63-64 kg, with an increase of 170. The structure of the figure tends to accumulate fat in the abdominal area and on the hands. Although the priest, too, seems to be not small. I also continue to study, but there is no progress since summer in my training. Can only not gain weight.

Question 2

Hello. In my opinion, you should follow the individual schedule. Except for exercises, you must eat healthily. I have some rules to share with you.

Eat healthy foods. Eat vegetables, choose whole grains like brown rice, quinoa and oatmeal over white flour-based items. Drink a lot of water. Don’t forget the importance of healthy fat and do not skip meals. Cut out processed carbs. Get plenty of sleep every night.

I think you find plenty of exercise by yourself. I hope it will help you!

Maxim Nikitin Staff · Answer · Published: July 13, 2018 | Modified: October 15, 2019

Hello. In my opinion, you should follow the individual schedule. Except for exercises, you must eat healthily. I have some rules to share with you.

Eat healthy foods. Eat vegetables, choose whole grains like brown rice, quinoa and oatmeal over white flour-based items. Drink a lot of water. Don’t forget the importance of healthy fat and do not skip meals. Cut out processed carbs. Get plenty of sleep every night.

I think you find plenty of exercise by yourself. I hope it will help you!

Question 3

It should be noted that the exercises are divided into 2 types: exercises for the upper press, for example, twisting, and the lower press, for example, lifting the legs. They should be done comprehensively, but it is better, to begin with, the upper abs. The main thing is constancy.

Question 4

Hello! Thanks for the question. I think I can give you some tips on how to achieve your goal.
So, first of all, in the following week try to sleep enough, it may seem like it’s nothing but it will help you a lot. Don’t forget to drink water regularly. Cut off all the junk food that you eat. The more healthy food you eat – the better. What about exercises, I suggest you perform the basic ones, like crunches, planks and lifts of legs. They are suitable for beginners and for doing them you don’t need to have specialised equipment. Hope I could help you with your question.