Get the defined abs you've always dreamed of
Who among us has never wanted to have the same star-shaped abs we see in the movies? Let's be clear: If abs come through in a superhero costume, then either a) the actor in question has incredible
genes or b) the production hired a world-class trainer for that actor (and the latter didn't eat after 7 p.m. for 6 months). If you really want crazy abs and are ready to push yourself, you can do it. And if your ancestors pulled muscle and passed those genes on to you, that's obviously even better!
How to sculpt the abs?
To develop your abdominal muscles, you must do two things, which, perhaps, will not be unknown to you. First, you need to exercise your entire body, not just the area you want to draw. This will allow you to
change the composition of your body. The same goes for the other thing you need to do: adjust your diet. In fact, if your body fat percentage is lower, your muscles will be closer to your skin and therefore more visible.
Abs: the basics
The abdominal muscles are used to stabilize the core of the body.
All abdominal muscles must be engaged at the same time.
It is important to strike a balance between strengthening the core and abdominal muscles with strengthening the back muscles to maintain good posture.
Abdominal exercises: how to perform them correctly?
There are all kinds of abdominal-strengthening exercises, but it's important to find the program that works for you, preferably something you've at least heard about before, so you don't find yourself completely lost when you'll put it down. This way, you can
also monitor your progress and adapt What to modify, whether it is to gain weight or increase the number of repetitions.After following the same program for a few weeks, it is always advised to modify it to reflect the progress made, so that the muscles continue to grow rather than stagnate.
Since the abdominal muscles are located in the middle part of the body, they serve to stabilize the upper body (when standing, walking or sitting). This is why it is important to work this group of muscles well.
Some of the best abdominal muscle exercises include crunches, sit-ups, leg raises, bike crunches, Russian twists, and planks. All of them require the front and oblique abdominal muscles and allow the muscles to tighten well.
But to make sure you get the results you want, it's essential that you combine these targeted exercises with regular cardio sessions, including HIIT sessions, and an appropriate diet.
Whey protein, ideal after abdominal training
When we train, we push the body to its limits. So it is only natural, in return, that we give him the best. Our whey protein contains all the proteins needed for abdominal muscles. It is also present in a vegan version.
Movie stars follow exercise programs that allow them to change their body composition in order to lose fat. Often when we wonder about the factors that affect the human body, it is difficult to know exactly
how much weight you need to lose to get abs. Women naturally have more fat than men, and everyone loses and gains weight differently, so it is almost impossible to know how the body will react. In general, we're talking about 16 to 20% body fat for women, and 10 to 14% for men.
Again, these numbers don't necessarily apply to everyone. Each body is unique and stores fat differently. For example, if you tend to store fat in your hips, you will find it easier to build abdominal muscles than someone who stores fat in your stomach. Of course, we don't choose where in our bodies fat is stored.
The best abdominal exercises
There are many exercises to strengthen the abdominal muscles. You can choose a variety of exercises, increase the degree of difficulty, or add weights. Make one of the following exercises:
1. Knee raise
Stop. Start running in place, making sure your knees are raised to your navel (or higher), with your arms swinging. If it is too difficult, raise one leg, put it back on the floor, then do the same with the other leg, raising your knees well and at your own pace.
Lie on your back, with your knees bent at a 45-degree angle, feet on the floor, hands placed around your ears and elbows apart. Tighten your abdominal muscles to raise your shoulders until your torso touches your knees. Then return to the initial position. You can also perform this exercise by placing a weight on your feet or with a partner keeping your feet on the ground.
Position yourself on a plank on the forearms, with the elbows under the shoulders and the heels in continuity with the legs, back and head. Keep your gaze on the ground, and try to hold this position for the duration of the series. If it's too difficult, use a plank on your hands or put your knees on the floor instead. If this is too easy for you, increase the length of your sets.
4. Leg raises
Lie on your back with your hands at your sides and feet together. Raise your legs a few centimeters, press your fingers to the floor. Raise your legs until your feet are parallel to the ceiling and your buttocks slightly off the floor. Return to the initial position and repeat this movement for the duration of the series.
5. Russian swings with and without weights
Sit on the floor holding a dumbbell or bell in your hands, knees bent at a 45-degree angle, heels on the floor and toes pointing toward the sky. Lift your heels about 15 cm off the floor, then shift the weight from left to right in front of your torso. If you're having trouble, keep your heels on the floor. And if it's too easy, increase the weight.
Lie on the floor with your knees bent and feet flat, hands behind your ears, and your head slightly supported. Keeping your neck straight, raise your chest and shoulders with your chin pointing forward before returning to the starting position. Repeat this movement for the duration of the series.