If you are thinking of defining your abs, it won’t be that easy. There are many things to take into account when trying to dial the abs. Find the best way to reach your abs goal!
There is no doubt that defining the midsection of our core is not an easy task. Besides, it takes some sets and reps… And many more things. If you are on your way to sculpt abs and you are not getting the results you want, you might be doing something wrong.
The first step to a strong core is to know that cardio itself won't achieve the six-pack. Although it is a great workout, it should be complemented with core strengthening sessions. A good routine includes 50% of each. You can also try other activities just like cycling or Pilates too.
If you want to have a flat tummy and a six-pack, the best way to achieve your aim is to focus on the whole trunk instead of only that group of muscles you want to define. Experts ensure that better results are guaranteed when having this approach.
However, workout sessions are not enough if they are not combined with a balanced diet. It is essential to remove those foods that do not contribute to the aims established. If a thick layer of fat is on top of your abs, it will be impossible for them to surface.
Start eating well
A decrease in calorie intake is vital, as well as consuming natural and whole foods to take full advantage of their nutrients, fiber, vitamins, and minerals. Higher lean protein intake will help too and also remember to drink water and be hydrated!
No matter how much time do you spend at the gym if you do not care about your feeding habits and try do have a balanced diet. If you want to see your abs, you should start at home by choosing well your food. Eat naturally the nutrients your body needs. You can also have an appointment with a nutritionist who can guide you.
Resting is essential
As well as a balanced diet, resting is essential too. Just one night you do not get proper rest is enough for your body to produce hormones that generate appetite, leading to a higher amount of calories ingested.
Here are the 3 best abs exercises for beginners.
1. High-tension plank
The plank is one of the most common core exercises, ever, but most people get it wrong. Creating tension in your abs primes your body to maximally contract all of its muscles.
Get onto all fours and prop yourself up on your forearms. Turn your palms up toward the sky, keeping your thumbs on the ground, and form a straight line from your head to your heels.
Perform 3-4 sets of 10-second holds in your warmup or one 10-second hold between heavy strength exercises.
2. Slow-motion mountain climbers
Controlled hip flexion with a neutral torso is a great way to target deep core musculature, as well as boost runs, lifts, and jumps. Slowing down the speed of mountain climbers will intensify its challenge on your core.
Hold a pushup position with your feet on sliding discs. Squeeze your glutes hard to lock in your hips and lower back. Create tension through your legs by pulling your belly button up toward your chin, and your knees up to your chest.
Slowly pull one knee toward your chest, without letting your torso or hips drop, then slowly extend that leg back to a pushup position. Repeat on the other leg. Each rep should be a 3:3 tempo—three seconds in, three seconds out.
3. Hollow-body hold
Hollow-body holds are excellent for carving your physique and forging back strength. They can also help you get better at pullups.
Lie on your back with your arms and legs extended. Brace the front of your core like a shield, and try to pull your belly button up to your chin. Lift your arms and legs off the ground, then pull your toes toward your shins and your kneecaps toward your hips.
Perform 3-4 hollow-body holds for 10 seconds at the beginning of your session to prime your core.