A flat stomach with perfect abs and a shaped figure is something that requires consistent effort and a series of localized exercises that need to be performed frequently.
However, for those fighting for the perfect abs, there are times when you feel frustrated at the fact that you don’t have the abs of your dreams. Why is that?
Everyone is capable of getting perfect abs, you just have to know how to do it. Those who fail to reach their goals do so because they don’t know how to design the right routine and they give up.
When it comes to sculpting this part of the body, you need to be smart about it before you begin. For this reason, we’re going to share the keys you’ll need to reach your goal.
One of the reasons it takes forever for your abs to show is because fat has accumulated in this part of the body and is covering them up.
If this excess fat is not eliminated, the thousands of repetitions of localized exercises will be completely in vain and you’ll never see results.
To successfully eliminate the excess weight and fat you’ll need to incorporate high intensity cardiovascular exercises into your routine and reduce the amount of calories you take in.
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The abdomen is one part of the body where fat tends to accumulate the most and once this happens, it’s really difficult to eliminate it.
To reach your goals, you’ll need to be persistent and remove the obstacles blocking your path and avoid temptation.
Complement your exercise with a balanced diet and be disciplined with the lifestyle you’ve chosen.
Train 4 days a week maximum
It’s a mistake to train your abdomen 7 days a week, especially when the body is not used to this type of physical activity.
Overtraining the abs causes chronic fatigue and in the end you’ll end up paying for it. It’s best to train the abs 3-4 times a week, and then train other muscle groups on the other days.
Remember that a total body workout is required as the idea is to gain muscle mass and tone.
Vary the exercises
The classic ab exercises known as crunches are the most basic of any routine. The truth is that they’re not the only exercises that are effective.
To give definition to the stomach you’ll need to work certain muscle groups beyond just the abs to get that firm stomach.
By just doing crunches (lying on your back and raising the torso) the lower abs, transversals and obliques won’t get worked enough and the results will be poor.
For best results, incorporate an exercise like the plank:
- Lying on your stomach, raise your body up onto your elbows and toes, keep your back straight and contract your abs for 30 seconds.
- You can also do this on your side or twist from one side to the other.
You can also do activities like:
- Leg raises
- Lateral raises
- Medicine ball exercises
Increase the intensity
Starting an abdominal exercise routine isn’t easy and requires time for the body to adapt and improve its ability to perform them.
You should start with a gentle routine that won’t overwork the body or cause tension. However, when the muscles can stand more intensity, it’s important to increase it while still being able to perform the exercise properly.
You’ll need to know how to stimulate the muscles with different types of exercises at different intensities.
Also read: How to Exercise Again after a Long Break
We can’t forget to mention nutrition on this list. No matter how intense you train, if you don’t improve your diet, you won’t reach your goals.
Keep the following in mind:
- Eliminate all unnecessary or unhealthy fats.
- Try to reduce the amount of carbohydrates you consume.
- Adopt a diet based on fruits, vegetables, proteins, water and grains.