The house is actually a great place to perfect your Abs workout. After all, a pack of six is mainly made in the kitchen.

“There is no one-off fat reduction, and a six pack indicates the overall health and fit of the body, not just the condition of the core muscles,” says Kendra Coppey Fitzgerald, founder of Barefoot Tiger. Opens a new window. . personal home education services in New York and Los Angeles. “If there’s too much fat on the abdominal muscles, you’ll never see them, no matter how hard you work.” It means eating healthy and doing cardio more than intense bodybuilding to lean and develop muscle for losing weight. Opens a new window. global. (Bummer, we know.)

Then, when it comes to carving the Abs workout for women, it opens a new window. It’s not as easy as making endless crunches. Opens a new window. “Developing a six-pack requires more than just working the” pretty “muscles you can see,” says Fitzgerald. “The deeper and transverse central muscles must first be strengthened to create a solid and solid foundation. Without this, only crunches can really bring out your belly. Nobody wants that.

Best news: by performing the types of routines here that reinforce all angles and focus on function (how your body moves in real life) rather than bending (crunches), you’ll look good, have a stronger core and less risk of back injury. “Not only will you see better earnings faster, but it’s also the fastest way to reduce your waistline. Opens a new window. Fitzgerald said.

Instructions: Begin each of these sessions with a five-minute warm-up or perform the movements after completing your usual cardio or strength training while you are already warm. Each should also start with 20 repetitions of what Fitzgerald calls “transverse withdrawals” – where you pull your navel towards your spine, as if you were preparing for a vacuum – in order to activate the muscles for the work you are doing. are about to ask. two. You will also need dumbbells for some of these movements.

Abs workout 1: Unilateral power

It is ideal for targeting deep core muscles and emphasizes good posture. Take three turns of the following workout:

  • 20 rows of renegade dumbbells
  • 20 aerial press with one arm dumbbell with one rotation (on each side)
  • 8 divided squats (on each side)
  • 30 dumbbell rides on each side
  • 8 one-leg squats with dumbbell side elevation (hand weight of active leg), each side
  • 15 one leg lifter with vertical row (on each side)
  • Sideboard with 15 dumbbells on each side

Abs workout 2: Training without tightening

There are so many things stabilizing here, your whole heart will burn a lot more than your Abs workout at home

 after a hundred sit-ups. Make three turns of the following:

  • 20 elongated bicycle crunches with suspended dumbbell (hold the weight just above the floor, but do not let it touch)
  • 10 pumps
  • Sideboard of a minute
  • 20 Super Kicks
  • Sideboard with 15 dumbbell Flyers (each side)
  • Series of Forearm Planks: Hold one plank for 15 seconds in each position:
  • forearm board
  • Right leg up
  • Left leg lifted
  • right arm at the hip
  • left arm at the hip
  • Right arm and left leg lifted
  • left arm and the right leg lifted
  • forearm board

Abs workout 3: Cardio Core Shred

Make your blood (and calories burned) work with this very energetic workout. Make three laps of the next circuit. Rest for a minute between sets:

  • 20 skater slots
  • 20 mountaineers
  • Burpees
  • 20 kneeling knees (alternating sides)
  • Side boards of one minute
  • 20 Knee knee with opposite shoulder

Abs workout 4: Board variations

Because staying still in a simple forearm for an eternity is both boring and counterproductive, most people lose their shape after a minute, causing tension in the back. This routine allows you to stay in motion so that you continue to see results without back pain. Bonus: No equipment required.

 Do the following series of boards twice, resting between the sets:

  •  15 Forearm side plate with “needle threading” (upper arm wound under and at the back), on each side
  • 10 pumps to the right arm
  • Sideboard of a minute
  • Forearm boards with 20 feet (make the 20 with one foot, then change sides)
  • Forearm board with 20 hip dips from side to side
  • 20 knees on their knees
  • 20 knees on opposite knees
  • 15 forearms side board with “threading the needle”

Abs workout 5: Training of standing abs

You do not have to go to bed with all your work. Make three laps of the following circuit:

  • 20 dumbbell chops (each side)
  • Board with 20 knees (do everything on one side, hold last for 5 breaths, then change)
  • 8 slots before
  • 8 one-leg squats with dumbbell lateral elevation (weight on the same side as the active leg) on each side
  • 12 dumbbells overhead press (hold a two-handed weight by the bells), each side
  • 20 dumbbell swings (hold a bell with both hands, swing like a bell)

Abs workout 6: Body weight training

No equipment? No problem. Take three turns of this circuit:

  • 20 butterfly kicks (lying on the back)
  • 20 crunches
  • 20 Russian twists
  • 20 crunches from elbow to knee
  • 20 Butterfly Situps (soles of feet together, knees to the side)
  • 20 knee drops side by side (at the back, knees bent at right angles)
  • 20 crunches
  • 20 butterfly kicks (lying on the back)

Abs workout 7: Anti-flexing training

These movements act by forcing your body to resist forward flexion, to make the core muscles more stable. Make three turns of the following:

  • 20 butterfly kicks
  • 20 dumbbell pulls (you can also do this with a medicinal balloon, as shown)
  • Forearm planks with 20 toe grips on each side (make every 20 with one foot, then change position)
  • Sideboards with 20 leg pendulums (on each side)
  • 20 inverted crunches on the back (face down, place your hands behind the head and lift the chest off the ground, toes on the ground)
  • Sideboard with 15 dumbbell Flyers on each side
  • Board of the forearm one minute

Abs workout 8: Deep V workout

The purpose of this one: to create this definition of the deep V in your abdominals. Make three laps of the following circuit:

  • 12 alternating leg lifts (on each side)
  • 20 supine cross movements with suspended dumbbell (hold the weight just above the ground and raise your legs up to a reverse tightening)
  • 20 bike crunches (make sure to fully extend your legs)
  • 10 Inchworms Opens a new window. (briefly hold in plank position)
  • 20 knees on their knees
  • 20 knees on opposite knees

Abs workout 9: Abs circuit of 5 minutes

For when you run out of time but no motivation. Do three to five rounds of the following:

  • 20 dumbbell pulls
  • 20 bikes with full extension of the legs
  • Forearm board with 20 hip dips from side to side

Abs workout 10: Rotation drive

Twisting – or, in fact, learning to control against twisting – is an advanced but essential technique for improving basic power. After a warm-up, make two laps of the following circuit:

  • 8 forward slits with twist of dumbbells (each side holds the dumbbell of its bells and brings weight on the front knee)
  • 12 hanging dumbbells Press with a twist (each side)
  • 20 rows of renegade dumbbells
  • 10 pumps to the right arm
  • 15 forearms side board with “threading the needle” on each side
  • 20 dumbbell chops, each side
  • 10 dumbbell chops from side to side (staggered feet, chop, then, as you bring back weight, turn on the feet 180 degrees before cutting again)

Abs workout 11: Do more cardio

Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate. Regular integration of cardio into your routine can help you burn more fat and get you to a six-pack Abs workout series faster. Studies show that cardio is especially effective at reducing belly fat, which can help make your abdominal muscles more visible. A small study showed that cardiovascular exercise three to four times a week significantly reduced belly fat in 17 men.

Another review of 16 studies found that the more people did cardio exercise, the more they lost belly fat. Try to do at least 20 to 40 minutes of moderate to vigorous activity a day, or between 150 to 300 minutes a week. Activities such as running, walking, cycling, swimming or playing your favorite sports are just a few easy ways to adapt your cardio to your day.

 Studies show that cardio exercises can reduce belly fat, which can help you get six per pack Abs workout A review found that the more people were doing cardio, the more they lost belly fat.

Abs workout 12: Exercise your abdominal muscles

The big right of the abdomen is the long muscle that extends vertically over the entire length of your abdomen. Although better known as the muscle that creates the appearance of the six-pack, it is also necessary for breathing, coughing and stool.

The other abdominal muscles include the internal and external obliques and the transverse abdominals. Exercising these muscles is essential for increasing muscle mass and reaching abdominals by six However, keep in mind that abdominal exercises alone are unlikely to reduce belly fat.

 For example, one study found that doing abdominal exercises five days a week for six weeks had no effect on belly fat in 24 women. Instead, be sure to combine your abdominal exercises with healthy eating and cardio exercises regularly to stimulate fat burning and maximize results. Abdominal crunches, bridges and boards are some of the most popular exercises that can help strengthen your abdominal muscles and give the appearance of a compact abs.

Exercising the muscles that make up your abdomen can help increase muscle mass to reach six pack abs. Combine abdominal exercises with healthy eating and cardio for optimal results.

Abs workout 13: Increase your protein intake

Increasing your intake of protein-rich foods can help you lose weight, fight against belly fat and support muscle growth on your way to six-pocket Abs workout. According to one study, eating protein-rich meals has helped increase feelings of satiety and appetite control in 27 overweight and obese men.  Another study showed that people who increased their protein intake by only 15% reduced their calorie intake and saw a significant decrease in their weight and fat mass. Post-exercise protein consumption can also help repair and rebuild muscle tissue, as well as support muscle recovery.

 In addition, a study even revealed that a high-protein diet can preserve metabolism and muscle mass during weight loss. Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just a few examples of healthy, protein-rich foods that you can add to your diet

Protein can help reduce caloric intake, as well as body weight and fat. It can also help repair and rebuild muscle tissue and preserve muscle mass during weight loss.

Abs workout 14: Try high-intensity interval training

High Intensity Interval Training, or HIIT, is a form of exercise that involves alternating intense activity peaks and short recovery periods. HIIT maintains your heart rate and increases fat burning.

 Adding HIIT to your routine can increase weight loss and make it even easier to get Abs workout six packs. One study found that young men who received HIIT training for 20 minutes three times a week lost on average 4 kg (2 kg) and experienced a 17% decrease in abdominal fat over a 12-week period.

Similarly, another study showed that in 17 women who had had HIIT twice a week for 16 weeks, the total volume of belly fat decreased by 8%. One of the simplest ways to try HIIT at home is to switch between walking and sprinting 20 to 30 seconds at a time. You can also try alternating between high intensity exercises such as jumps, mountaineers and burpees, with a short break in between.

High intensity interval training can help increase fat burning and can be particularly helpful in reducing belly fat and reaching six pack abs.

Abs workout 15: Stay hydrated

Water is absolutely crucial for just about every aspect of health. It plays a role in everything from waste disposal to temperature regulation. Staying well hydrated can also help increase your metabolism, burn belly fat and make it easier to get six abs.

 In fact, one study found that drinking 500ml of water temporarily increased energy expenditure by 24% up to 60 minutes after eating. Other research shows that drinking water can also reduce your appetite and increase your weight loss.

 A study of 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight in 12 weeks compared to those who did not eat water. Water requirements may vary depending on a variety of factors including age, body weight and activity level. However, most research recommends drinking about 1 to 2 liters (34 to 68 ounces) of water a day to stay well hydrated.

Studies show that drinking water can temporarily increase metabolism, reduce appetite and increase weight loss to help you lose stubborn belly fat.

Abs workout 16: Stop eating processed foods

Highly processed foods, such as chips, cookies, crackers and ready meals, are usually high in calories, carbohydrates, fat and sodium. Not only that, these foods are usually low in key nutrients such as fiber, protein, vitamins, and minerals. Nixing these unhealthy unhealthy foods from your diet and trading them for whole foods can increase weight loss, reduce belly fat and help you get a set of six abs.

In fact, it takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and maintain your metabolism. Nutrients in whole foods, such as protein and fiber, also help you satiate and lose weight.

Fruits, vegetables, whole grains and legumes are nutritious alternatives to pre-packaged consumer products such as frozen entrees, baked goods and savory snacks.

Processed foods are rich in calories, carbohydrates, fat and sodium. These foods require less energy to digest and also lack important nutrients, such as protein and fiber, which can promote weight loss.


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Abs workout 18: Reduce refined carbohydrates

Reducing your intake of refined carbohydrates can help you lose more fat and gain Abs workout lower by six.

Refined carbohydrates lose most of their vitamins, minerals and fiber during processing, resulting in a low nutritional value end product. Eating a lot of refined carbohydrates can cause spikes and drops in blood sugar, which can lead to increased hunger and food intake. However, eating a lot of whole grains has been associated with reduced waist circumference and reduced body weight.

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