Sit-ups and crunches work your central abdominal muscles. Your ab muscles, as a whole, run from the pelvis to just below the chest. The transverse muscles are rather large, but the rectus abdominus muscles are fairly thin. For the rectus abdominis to appear beneath the skin, you will need to both build your core and reduce fat around your waistline. [1] X Research source For well-rounded, sculpted abs, it’s important to hit every part of your abdominal region. Another good core workout is the plank exercise. This exercise, which is a good core workout on its own, is highly versatile - by adding different poses and/or movements to the basic plank, you can work a wide range of muscles. When you’re doing crunches, exhale slowly for 5 seconds on your way up, then inhale slowly for 5 seconds on your way down. Doing slow, controlled crunches like this is more effective than doing faster crunches. [2] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019.
Leg lifts work your lower abs. Though they’re especially hard to work and “define,” well-toned lower abs can take your six-pack to an eight-pack! The core muscles play an important role in hip and spine stabilization, which, if not maintained, can lead to a back injury. [3] X Research source Other lower ab exercises like reverse crunches and hanging leg lifts also target the hard-to-hit zones just above your hips, contributing to a toned upper pelvic area.
Bicycle crunches work your obliques, which are a must for any thorough ab workout. Not only are these muscles on the side of your torso important in terms of abdominal strength and core stabilization, but they also look amazing when they’re cut and defined. Firm oblique muscles will make your sides appear tight and trim, giving a slimming effect. Your obliques will likely be the first visible muscles appearing after doing ab work for a while. These will appear as thin lines from the lower ribs down to your hip bones. Oblique sit ups and side planks, are also great exercises for your obliques. Within minutes, you’ll feel that satisfying burn in your sides!
Though you’re probably most interested in working your abs to get a tight stomach, a good, varied workout is essential for good posture, balance, spine stabilization, and overall health. Don’t neglect any muscle group between your chest and your knees - you may regret it! There are a huge variety of exercises for your supporting core muscles. You can try yoga poses like the the warrior pose, cobra pose, or camel pose. Supermans and pointing dog exercises can also help. A strong, solid core is an absolute must when going for sculpted abs.
You can’t spot-burn stomach fat. This is a widely-circulated myth. It doesn’t matter how intensely you work out one specific body part - exercise doesn’t remove fat from that specific body part. [4] X Research source Rather, fat is lost gradually from the entire body. To lose belly fat so that your abs will show, you’ll need to lose fat all over. You shouldn’t only do ab exercises. Doing countless crunches will give you stronger ab muscles, but you may not see the results in the form of tight, sculpted abs. Often, for someone to get abs, she must also diet and make other lifestyle changes (see below) for the abs to become clearly defined.
Even if you just want a tight stomach and you’re not interested in exercising the rest of your body, your exercise routine should be varied and balanced. Not only will a well-balanced routine improve your overall look and physicality - but it will also be better for your abs. Core muscles are used for support in virtually all strength exercises, so the greater variety of exercises you do, the better your abs and core![5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Don’t do ab exercises every day since your muscles need time to rest and recover. Instead, do ab exercises every 3 days. [6] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019.
To begin, try to change your current daily routine so that you use more calories throughout the day. If, for instance, you drive to school or work, try biking or running instead. If you spend most of your free time watching TV, try signing up for a local amateur sports team or simply going for a jog. Over the long term, these minor changes can help you cut down on lingering body fat, making your abs much more defined.
A healthy weight loss goal is to lose about one or two pounds a week. One pound of fat is 3500 calories. To lose a pound a week, you need to cut 500 calories per day from your diet. Make sure that any diet you plan to participate in is realistic, sensible, and safe. You need to eat at least 1200 calories a day. Don’t starve yourself or neglect your nutrition, or you may seriously endanger your health.
Drink as much water as you can! It’s refreshing, zero-calorie, and it’s been found to promote weight loss. [7] X Research source
As with most forms of exercise, pursue a new cardio routine with moderation. Don’t go overboard - if you devote all your time to cardio and none of your time to strength-building exercise, eating healthy, and resting, you may exhaust yourself and be left with disappointing results.
Exhale slowly for 5 seconds as you do this. [8] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019.
Inhale slowly for 5 seconds as you lower yourself back down. [9] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019.
