ABDOMINAL EXERCISES FOR A FLAT STOMACH: ROUTINES TO TAKE OUT YOUR SIX-PACK

Summary

1. How to get defined abs?
2. Fundamentals of the abdominal muscles
3. What exercises must be done to have defined abs?
4. How do you have to feed yourself to have defined abs?
5. What is the proportion of body fat needed to have defined abs?

6. Different types of six-pack
7. Exercises for abdominals
8. Training plan for abs without appliances
9. The secret formula for your abs

Many men and women seek to have a flat stomach, if possible with defined abs. Although the path to achieving this goal is usually riddled with obstacles, it is worth trying. Today we explain what you must take into account to achieve it and we offer you a free abdominal routine so you can have a beach figure soon.

1. HOW TO OBTAIN DEFINED ABDOMINALS?

To have well-defined abs you need to consider two things. First, you must exercise the corresponding muscle groups in a specific and regular way. Secondly, you should also reduce the proportion of body fat located in the abdomen area, because if you do not, the abdominals will be simply covered by adipose tissue.

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2. FUNDAMENTALS OF THE ABDOMINAL MUSCLES

The abdominal muscles perform a stabilizing function in the torso
The abdominal muscles are always toned as a whole
The abdominal and back muscles should be exercised equally to promote an upright and healthy body posture

3. WHAT EXERCISES MUST BE DONE TO HAVE DEFINED ABS?

In order to tone your abdominal muscles, you can choose from a variety of exercises. The most important thing is that you do not train like crazy and that you create a training plan so you can always have the possibility of comparing your performance. In this way, you will have a reference value that will allow you to increase the time, repetitions and weight. After several weeks respecting a certain training plan, you should readjust it a bit. In this way, your muscles will not get used to a specific effort and can develop better.

Taking into account that the abdominal muscles contribute in an uninterrupted way to move and stabilize the trunk, you will understand that this muscle group should naturally be very developed. For this reason, it is particularly important that you exercise these muscles regularly with the rest of the torso muscles.

Exercises for the abdomen such as crunches, sit-ups, leg lifts, arm lifts, bicycle crunches, Russian spins or the popular plates in all their variations are especially suitable for toning the rectus abdomin and oblique muscles and guaranteeing more muscular development consistent.

If you want to have abdominal muscles really visible and not only recognizable to the touch, you should eliminate the fat accumulated on them. To achieve this, we recommend that you regularly do cardio training at moderate speed. It is also very useful to exercise your entire body through high-intensity training sessions, to increase muscle activity and, with it, the burning of calories.

4. HOW DO YOU HAVE TO FEED YOURSELF TO HAVE DEFINED ABS?

In addition to the exercises and the appropriate training plan, correct nutrition plays a decisive role in obtaining results in training. It is difficult to train all day without rest, but it is possible to provide your body micro and macronutrients healthy a day to give your body what it needs.

As we have already mentioned, it is necessary to have a reduced proportion of fat so that the abdominals are really visible. To achieve this, you must consume fewer calories daily than you burn to reach the so-called caloric deficit. This deficit nor should, however, exceed 400 kcal, as but the body will be set to mode energy saving and burn fewer calories. If you go back to the past eating habits, you will surely run into the famous yoyo effect and you will have the same weight as before in a short period of time.

Our calorie calculator will help you to know your daily caloric needs easily and will inform you of what caloric deficit you need to achieve your goals.
To reach the desired caloric deficit, you must surely modify your diet. One of the easiest ways to do this is to find out which foods in your diet contain the most calories so you can cross them off your shopping list or replace them with lower calorie foods. To easily reduce your caloric intake, we recommend our satisfying Shape Shake. Thanks to him you can substitute unhealthy snacks or complete meals.

5. WHAT IS THE PROPORTION OF BODY FAT NEEDED TO HAVE DEFINED ABS?

Like many aspects related to the human body, this question can not be answered in a general way. The women are by nature one body fat ratio slightly higher than men. As an approximate value, women have a proportion between 16 and 20% and men between 10 and 14 %, a considerably lower percentage.

The difference can, however, be even higher, since the proportion of body fat is not as determinant as the distribution of adipose tissue in the body. If you have a predisposition for fat to concentrate on your hips, for example, you will have a better chance of getting defined abs than a person who is predisposed to accumulate body fat in the abdomen area.

Another determining factor is directly related to subcutaneous and visceral fat. The subcutaneous fat is between the skin and the musculature and is the first responsible for the abdominals are not visible. The visceral fat accumulates on the contrary between the musculature and the organs. The second is particularly dangerous and can lead to health problems.

6. DIFFERENT TYPES OF SIX-PACK

If you have already managed to obtain a six-pack and now you have proposed to have an 8-pack or even a 10-pack, we have bad news for you: not everyone has the same conditions to achieve those goals. The amount of “squares” that your abdomen can develop depends at the end of your genetic predisposition.

The exact same thing happens in the case of the disposition of your six-pack. Depending on the distribution of your muscular fascias you will have some “squares” that rub a perfect symmetry or that have on the contrary a more asymmetric aspect.

7. ABDOMINAL EXERCISES

There are innumerable exercises for the abdominal muscles. You can alternate them according to your tastes or increase your degree of difficulty by slightly modifying the angles in the exercises or working with extra weights. Below you will see a selection of exercises in which you can see how to do sit-ups correctly. As you can see, you can do these abs exercises at home, a plaque or the gym. The important thing is motivation!
1. HIGH KNEES

Difficulty:

Half

Exercise:

The rectus abdominis muscles + the hip flexors + the muscles of the legs
Warning:

Keep your back straight and your torso erect
Variation – easy:

Slow down the pace
Variation – difficult:

Speed up the pace

2. ABDOMINALS

Difficulty:

Half

Exercise:

The rectus abdominis muscles + flexor muscles of the hip

Warning:

Keep your back straight

Variation – easy:

Place your feet under some surface to facilitate the lever

Variation – difficult:

Reduce the lever by placing the feet closer to the buttocks

3. IRON

Difficulty:

Low

Exercise:

Stability of the torso

Warning:

Lean on your forearms and stretch your legs. Tense the abdomen deliberately to avoid lordosis

Variation – easy:

Lift your knees

Variation – difficult:
Stretches the arms in succession

4. LEG LIFTS

Difficulty:

Half

Exercise:

The rectus abdominis muscles + flexor muscles of the hip

Warning:

Keep your back to the mat during the exercise

Variation – easy:

Flex the knees

Variation – difficult:
Rise sharply the hip after lowering the legs
5. RUSSIAN TURNS WITH OR WITHOUT WEIGHTS

Difficulty :

High

Exercise:

Straight and oblique abdominal muscles

Warning:

Keep your legs as still as you can and your trunk upright

Variation – easy:

Perform in the exercise without weight

Variation – difficult:
Let someone throw a medicine ball and throw it again after the turn

6. CRUNCHES

Difficulty:

Low

Exercise:

The rectus abdominis muscles

Warning:

Do not lean your head on the floor during the exercise

Variation – easy:

Get hooked with your feet under the edge of the bed, for example, to be able to pull you more easily

Variation – difficult:
Reduce the lever by placing the feet closer to the buttocks

8. ABDOMINAL ROUTINES WITHOUT APPLIANCES

Our abs training plan without apparatus is perfect for doing a short workout from time to time. We have purposely selected these exercises because they are suitable for both beginners and experts. In order to make this possible, we have designed a training plan for abdominals inspired by the Tabata method. This implies for you that your blood circulation will work at full capacity in the shortest possible time while you activate your fat burning.
As it is a fairly short exercise, you can also integrate it into your usual training plan in the gym by including it at the end as a session of muscular endurance. Depending on the exercise you perform you can obviously raise the difficulty by adding a dumbbell as extra weight.

9. THE SECRET FORMULA FOR YOUR ABS

If you tone the abdominal muscles regularly, you should also exercise the muscles of the back. If you do not, the increased tension in the front of your trunk can cause your back to be hunched.

The abs training is for the same reason equally practical to correct the lordosis. If you strengthen your front abdominal muscles and loosen and simultaneously stretch the back muscles, you will notice improvements in your body posture in the long term.