Are you interested in getting rid of abdominal fat? To help you find the inspiration you need, we have 9 Abs exercises for you.
Are you hard at work, but are the results slow to show? Don't worry, we clarify in this article what you need to pay attention to accomplish your objective.
The secret to having a flat and sculpted abdomen
How easily you can describe your abs depends on many factors, the most notable being the percentage of fat in your body. If your body fat percentage is too high, even the best workouts are not going to bring the desired results. You have to make sure that you have a so-called calorie deficit every day to remove them, and that you consume less calories than you consume.
Are you wondering how do you know how much you can eat? Easy! With our calorie calculator.
You will continue to lose weight once you have found the ideal calorie deficit. It's not easy, of course, to find alternatives to more caloric dishes such as pizza, pasta and desserts. To substitute unhealthy foods, read our article on how to find safe alternatives.
Diets that are too stringent are detrimental in the long run, with a caloric deficit of more than 500 kcal. This is because your body goes into saving mode and starts eating too little calories, causing you to experience a sense of fatigue, among other things. Your body can store as many calories as it can when you start eating normally again, and the yo-yo effect sets in: your weight will be greater at the end than before the diet. Head over to our recipe section if you're looking for inspiration. It will be fun to cook and, above all, eat and you will not have the feeling of having to make sacrifices.
We have seen how to reduce the weight and body fat percentage so far, but another important part of forming the abdomen is to do daily training with muscle strengthening exercises. You will work out all the abdominal muscles with the exercises recommended below: high, low, lateral and oblique.
The best exercises for the abs
1. Superman Plank
Degree of difficulty: difficult
Train: torso, shoulders, hamstrings, coordination and balance.
Warning! Even during the movement the upper and lower body remain aligned.
2. Knee lift
Degree of difficulty: easy
Exercises: abdominals and large psoas muscle
Warning! Raise your knees as much as possible while keeping your back straight.
3. Russian Twist
Degree of difficulty: difficult
Exercises: lateral abdominals
Warning! Keep your legs raised, your feet not touching the ground. The bust is erect.
4. Side plank with pelvis lift
Degree of difficulty: medium
Train: torso with focus on lateral abdominals + shoulder stability.
Warning! Lift your pelvis slowly and control the movement.
5. Sit-ups
Degree of difficulty: medium
Train: rectus abdominis muscle + large psoas muscle
Warning! Place your feet at a distance from your buttocks that allows your legs to form a 90 degree angle. During the movement the back remains straight.
6. Leg raise
Degree of difficulty: difficult
Train: rectus abdominis muscle + large psoas muscle
Warning! Contract your abs to avoid arching your back. The legs remain as straight as possible.
7. Plank with rotation of the pelvis
Degree of difficulty: easy
Train: whole torso with focus on the side abdominals
Warning! The hips never touch the floor.
8. Crunch
Degree of difficulty: easy
Train: rectus abdominis muscle
Warning! Rise up slowly and control the movement. The back comes off the floor a little and the torso does not lift completely like in sit-ups.
9. Plank
Degree of difficulty: medium
Train: whole torso
Warning! The shoulders and the body are aligned. Contract your abs to avoid arching your back.
Related article: Lazar Angelov ABS Workout
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