How to get six pack abs – 7 steps

1

In order to have strong abs it is important that we eliminate excess fat from the belly area. So we have to review our eating habits and opt for a healthy, low-fat diet. Only in this way will we ensure that the abdominal exercise we do is effective and can be visible in a short time. In general, you should know that the proper diet is the following:

• No fatty foods: Battered, fried, pastries, sausages or sauces should be banished from our diet and opt for healthier alternatives that do not contribute to making us gain weight.

• Whole-grain carbohydrates: When we do physical exercise, it is highly recommended to eat rice or pasta, but always with whole wheat flour (the white is refined and hardly provides nutrients). Above all, try to take this group of foods during the first hours of the day and before exercising, thus, we take advantage of its energy source for sports and it does not end up turning into fat.

• Low fat protein: another of the foods that cannot be missing in your diet are proteins and that is that they help us to form muscle, provide us with great nutrients and ensure that our body is in good condition. But not all are worth, but you will have to choose those healthier and with less fat (chicken, turkey, eggs, white fish, etc.).

• Diet rich in fruits and vegetables: without providing almost calories, these foods do give us a lot of energy and essential vitamins for the body to function properly. They are foods very rich in nutrients and very easy for our body to digest.

Water is also essential to be able to have a purified and healthy body, therefore, it is advisable to drink 2 liters a day to eliminate toxins.

2

In addition to food, to be able to lose the excess fat that you have in your belly it is important that you exercise that accelerates the burning of calories and helps you see results faster. This type of routine that we are going to specify below is not only aimed at the abdominals but refers to the fat that is in the whole body because it will be very difficult for you to have marked abs if you are overweight. The first thing is to be at your ideal weight and then we can start to tone and harden your muscles.

To burn calories you will have to do cardiovascular exercises, that is, those that make you sweat, that accelerate the rhythm of your heart and that promote blood circulation. Running, biking, rollerblading, or elliptical They can be good exercises to lose weight and be able to start working our abdomen as soon as possible.

In order to eliminate fat, it is important that you dedicate at least 20 minutes of your training to this type of exercise; in fact, experts recommend 20 to 40 minutes, with 30 being the best time. It is also advised go combining different rhythms so that the body goes to the adipositos (the fat deposits) and uses them as fuel.

3

But if our goal is to show off strong abs We cannot ignore the star exercise that works this group of muscles: abdominal exercise. If we think about the shape of the belly we see that there are different differentiated areas: the upper (from the navel to the area below the chest), the lower (from the navel to the pelvic area) and the sides.

So, at OneHowTo we are going to propose different exercises depending on these three zones. Ideally, in your training you combine all three to guarantee a perfect and toned torso.

4

We begin to give you 1 specific exercise to work the side abs. You have to lie on the floor on a mat, raise your legs by bending them and simulate pedaling a bicycle in the air. To make strength with the abdominals you will have to move the torso by bringing the elbow closer to the opposite knee, following the rhythm of the pedaling. To avoid hurting your back, it is best to put your hands under the nape of your neck and try to go slowly. Do 2 sets of 15 reps each time you train.

In this OneHowTo article we suggest other ways to do side crunches.

5

Now we are going to propose you another specific exercise for the lower abs. To do this, you will have to lie on the floor on a mat and fully stretch your arms and legs. Once this is done, you will have to raise your legs without bending your knees as far as you can and lower them again without touching the ground. Do 2 sets of 15 reps to see results.

In this article we will discover other exercises for the lower abs.

6

The other part that remains for us to exercise is the upper abs, the one that usually shows the most the “chocolate bar”. To tone it up, you do not need to resort to very complicated exercises but the abdominal exercise of a lifetime will already work for you. It is known as “crunch” with bent legs and it consists of lying down on the mat, bending the knees and raising the trunk as far as we can, trying to make force with the belly and not with the neck.

Place your hands under the nape of the neck to avoid straining the cervicals and get the effort to do so with the muscles of the abdomen. It is best that you do 2 sets of 15 repetitions.

7

If you follow these guidelines that we have recommended, little by little, you will get marked abs and a healthier body. However, it is important that you keep in mind that, like any other muscle in the body, in order to develop it needs a rest to recover tissues. Therefore, don’t do sit-ups every day but the best thing is that you do 4 or 5 days a week doing rest days. At OneHowTo we discover how often you can do sit-ups.

If you want to read more articles similar to How to have strong abs, we recommend that you enter our Fitness category.