Get the rock-hard abs you always dreamed of. Just follow these simple steps and be on your way to a flat stomach and sexy abs
You need:. .
Step 1 -. . Diet. Diet is the most important part of getting flat abs. Eating a low fat, low carbohydrate diet, which is high in protein. If you must eat fat, stay away from saturated fat as this is the enemy. If youmust eat carbohydrates, eat them early, so your body has time to burn them up. Drink lots of water and avoid alcohol and excessive sugar. Try and eat every day if possible, but do not eat after 8:00 p.m. unless grim hunger arises, if so eat something extremely healthy. Finally, controlling portion sizes to a handful size serving terms of carbohydrates and fats.
Step 2 exercise. Before worrying ab exercsies, focus on cardio. Cardio is important because it gets metabollic speed high and keep it there for the rest of the day we assume no nap after we exercise or gorge ourselves full of garbage. Take a 20-30 minute brisk walk, jog, or run before beginning any ab exercises. Feel free to go further than this, just do not over do it.
Step 3 Ab Exercise # 1. First is the elevated leg ab crunch. Lie on the floor with your legs slightly bent at the knees, and slowly bring the shoulder blades to the floor while keeping your head still and in a lying position. The bulk of the move should be felt in the stomach and if done correctly your head in line with spine slightly elevated off the ground. Try and make at least fifty a day, increases duration needed.
Step4-Ab Exercise # 2. Much like the previous step, add the legs in the air, slightly bent, except this time put one ankle over the other in the air. So, as you perform the crunch twist your torso to the side to work the obliques. You should feel the burn on the sides. After a few set breaks it puts the other ankle over the other leg. Try and make at least fifty a day, increases duration needed.
Step5-Plank move. Lie down on your side and put all your weight on your forearm and elbow. Lift your body off the ground and start doing push ups since, but never let your upper body sag or hit the ground. An alternative exercise is to keep the body upright weight with weight distributed between forearm and feet (which is sideways and on top of each other). After a short while you will feel the burn, this is good. Change sides after each set and increase the duration of exercise as necessary.
Tips and Warnings
Keep your body aligned and use smooth fluid movements as you exercise
If you cheat your stomach never lies
Soreness can occur due to exercise
Stiff neck or back is possible
Always consult a health care provider to see if you can perform these exercises
Perform at your own risk