The way to the perfect abs is not easy. However, if you follow a diet, lead a healthy lifestyle, and work hard, there will be no problems. The abs can be seen only if your body stores minimum fat, that’s why stop being lazy!
What to begin with?
- Put more time into problem zones.
- Do cardio exercises every day: run, ride a bike, jump a rope. If you do not have enough time, at least take a walk.
- Watch your posture as it affects the look of your body.
- Eat healthy food and drink enough water.
How to train your abs
Note: When you do exercises that presuppose lying on the back, control sucking in the belly. This will make you feel the transverse muscles tension because they support it and make it tucked.
Lay on your back. Put your hands behind your head. Lift the legs and the upper part of the corp up. Pull your left knee to the right elbow, straitening the right leg. Then pull your right knee to the left elbow. During the exercise, turn the corp. Do it until you feel your abs burning.
2. Legs lifting
Lay on your back, put hands behind the head (you can put your arms along the sides). Then raise up the shoulders. Lift straight legs up to a 90-degree angle. Then go down slowly. Do not touch the ground with your heels. Repeat 10 times.
3. An exercise with a ball
Go to your knees, put your arms on the fitness ball in front of you. Then straighten your back and flex your abs. Start pushing the ball trying to keep the imaginary line between your hips and back. Push until you feel the abs tension. Come back to the initial position. Repeat 10 times.
4. Russian scrunches
Take a ball or a dumbbell. Sit on the floor. Lift your legs up a bit, and bend your knees. Keep your abs tensed. Scrunch your body. Do a right scrunch, and then a left one. Repeat 10 times.
5. ‘Mountain climber’
Take the push-ups position. Tense your abs, straighten your back. As you exhale, pull a knee to the chest; and as you inhale, turn it back. One by one, change the legs fast.
6. ‘Glass cleaner’
Lay on your back, spread your arms. Lift your legs up, and then bend your knees. After that, turn hips together with the knees to one side and then to the other. Do not put your legs back on the floor. If this is easy for you, straighten your legs.
7. Bonus: ‘Vacuum’
Do ‘Vacuum’ every morning before breakfast. Stand up straight, put your feet at shoulder length, keep your hands on the hips. Inhale through the nose and then exhale aggressively, at the same time sucking in the belly. Try to pull abdominal parietes to the back. Hold this position for 10 seconds. Then exhale and come back to the initial position. Repeat 10 times.
Train 3 times per week, and you will see the results soon!
Save this abs workout and do it in your free time. Do not forget to share with your friends. This will be useful for many!