How to get more defined Abs? it is important that you know what type of exercise you should do as well as the most adequate diet for the muscle to tone. In this article, we are going to tell you step-by-step how to have great abs so that you can have the body you want so much. It is not difficult: you just have to be constant and change some eating habits to be able to have the abdomen you have always dreamed of.
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Defined Abs: Steps to Follow
The following steps will help you get more defined abdominal abs.
Step 1:
In order to have marked abs, it is important that you remove excess fat from the belly area. So, you have to review your eating habits and opt for a healthy and low-fat diet. Only in this way will you achieve that the abdominal exercise you do is effective and can be visible in a short time. In general, you should know that adequate food is as follows:
- No fatty foods: You must banish battered, fried, pastries, sausages or sauces from your diet. Instead, you should opt for healthier alternatives that do not help you gain weight.
- Integral carbohydrates: when you exercise, take rice or pasta but always whole wheat flour. Above all, try to take this food group during the first hours of the day and before exercising. So, you take advantage of its energy source for exercise.
- Low-fat proteins: another of the foods you should not miss in your diet are proteins. They help you build muscle, provide you with great nutrients, and make your body in good condition. However, not all are worth it. You will have to choose healthier and less fat (chicken, turkey, eggs, white fish, etc.).
- Diet rich in fruits and vegetables: without giving you calories, these foods do give you a lot of energy. They also provide you with essential vitamins for the body to function properly. They are very nutrient-rich foods and very easy to digest by the body.
Step 2:
To lose excess fat, it is important that you exercise regularly. It accelerates the burning of calories and helps you see results faster. It is difficult for you to have defined abs if you are overweight. First, it is vital to lose weight and then you can begin to tone and harden your muscles.
In order to burn calories you will have to do cardiovascular exercises. The ones that make you sweat – accelerating the rhythm of your heart and promote blood circulation. Running, cycling, skating or elliptical exercises are good to lose weight and start working on your abdomen.
You dedicate at least 20 minutes of your training to this type of exercise. In fact, experts recommend 20 to 40 minutes. The best time is 30 minutes. It is also advised to combine different rhythms so that the body goes to the adiposity (fat deposits) and use them as fuel.
Step 3:
If your goal is to get more defined abs, you cannot ignore the star exercises. These work best for this group of muscles. If you think about the shape of the belly, you see that there are different areas. The area includes the upper one (from the navel to the area below the chest). The lower one (from the navel to the pelvic area. In addition, the lateral ones. Ideally, in your training, you combine all three to guarantee a perfect and toned torso.
Step 4:
We begin to give you 1 specific exercise to work the side abs. You have to lie on the floor on a mat, raise your legs by flexing them and simulate the pedaling of a bicycle in the air. To make strength with the abs, you will have to move the torso. Do this by bringing the elbow to the opposite knee. Then, follow the rhythm of the pedaling. To avoid hurting your back, it is best to place your hands under the neck. Try to go slowly. Do 2 sets of 15 reps every time you train.
Step 5:
Now, we are going to propose another specific exercise for the lower abdominals. To do this, you will have to lie on the floor on a mat. Then, fully stretch your arms and legs. Once like this, you will have to raise your legs without bending your knees to the point you can and lower them again without touching the ground. Do 2 sets of 15 repetitions to see results.
Step 6:
To tone your abdomen muscles, you do not need to resort to very complicated exercises. However, lifelong abdominal exercise will work for you. It is known as “crunch” with flexed legs. It consists of lying on the mat, bending the knees, and raising the trunk to the maximum. You can try to make strength with the abdomen and not with the neck. Place your hands under the neck to avoid straining the cervicals. It is best that you do 2 sets of 15 repetitions.
Step 7:
If you follow the above steps, you will be able to get more defined abs and a healthier body. However, it is important that you keep in mind that, like any other muscle in the body, in order to develop you need a rest to recover tissues. Therefore, do not do abdominal exercises every day but it is best that you do 4 or 5 days a week doing rest days.
