IT WILL GIVE YOU PERFECTLY TONED ABDOMINAL MUSCLES

 

IT WILL GIVE YOU PERFECTLY TONED ABDOMINAL MUSCLES

The right way to a flat stomach and perfectly defined abdominal muscles will explain how it works!

For many people, a flat and perfectly defined tummy is a dream. No stuff how hard you train, you can't do it. The ideal body image fails because of the core. But is it just because they're getting it wrong?

 

His stomach muscles to get in shape is not only possible but not all that difficult - if you know how it goes. The secret lies in the right exercises and the proper diet. We'll show you how to get rid of your hip pads and finally get a flat and defined stomach.

 

1. Proper nutrition

Proper nutrition is essential for building muscle. Right does not mean that you only eat vegetables. A balanced diet must provide you with the right vitamins, adequate-protein, fiber, and antioxidants. This is the solitary way to ensure a healthy metabolism, enabling you to transform your fat deposits in the hip area into muscles.

 

The best foods for a toned stomach:

 

Eggs - The ideal source of protein. The amino acids in eggs ensure that muscles are constructed up during training. They are also wonderfully suitable for breakfast: They fill you up and reduce the desire for snacks and sugar.

Leafy vegetables - Thanks to the few calories, green vegetables generally help reduce fat. Spinach and broccoli also contain a lot of calcium - a good source of energy before an intense workout.

Salmon - provides essential omega-3 fatty acids. Salmon promotes fat burning, ensures an efficient metabolism, and contains many abdominal muscle-friendly proteins. Also, salmon is slow to digest by the body and prevents food cravings.

 

2. The right fitness routine

You can't get washboard abs by doing sit-ups for hours. For a flat and well-defined stomach, the abdominal muscles themselves and the muscles around them have to be trained - with the right combination of exercises. Don't worry; you don't need expensive equipment for this. Here are a few easy-to-perform activities that you can do anywhere. Why not start right away?

 

 

The bike

 

With movements similar to riding a bicycle, this exercise uses all the muscles in the abdominal area and strengthens your entire core.

 

1. Lie on your back, touch your ears with your hands and slightly lift your shoulders.

2. Lift both knees towards your chest.

3. Extend one leg (without touching the floor) and bring the elbow on the same side to the bent knee.

4. Hold briefly, then repeat on the other side.

5. 15 repetitions on each side.

 

Abdominal Hold

 

This exercise focuses on the abdominal muscles, with your waist supporting your entire body weight.

1. Be seated in a sturdy chair your back straight and position fingers on the edge of the presiding officer with your fingers pointing towards your knees.

2. Tighten your abs, lift your toes and push yourself up with your arms.

3. Grip this position for 5 to 10 seconds.

4. Return to the starting position and repeat the exercise for 1-2 minutes.

 

 

 

The plank

A classic and effective abdominal exercise. Plank is a proven exercise to strengthen all the muscles in the body's core and finally get to steel-hard abs. This workout is best done at the end of the movement.

 

1. Get into the push-up position. It will help if you rest your palms on the floor a little behind your shoulders.

2. Tense the abdominal muscles and hold for 30 seconds.

3. The extra you do this exercise, the healthier you will get. As strength increases, increase the exercise's length, up to a minute.

4. Would you like it to be even more intense? Try the Single Arm Stable Switching Plank: alternately raising and holding one arm.