10 Tips to get defined abs

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Getting defined abs is most people’s dream. Just to give you an idea, almost every exercise you do affects this muscle group, and indeed, you should give priority to this part of your body, because if you have a strong core, you’re avoiding unnecessary overloads on critical parts of your body, like your back, the lumbar area and your neck.

To make your abs start showing, it is not enough to just put your heart and soul into your workouts at the gym. The moment that requires more discipline is the meal time. For those who want to lose body fat, paying attention to what they eat is the starting point for any process.

Now that the summer is just around the corner, you really need to give your abs an ultimatum:

1. Start working out your abs 2 to 4 times per week.

2. Resting is very important. When you work out your muscles, you’re causing little tears in muscle tissue, to which your body responds with the growth of new tissue to repair and build muscle mass. However, this only happens during resting and recovery periods.

3. As you perform the movement, do not use impulse or put pressure on your neck. Focus all your strength on the abdominal area to execute the exercise and get the best out of your efforts. Your hands should be relaxed, behind your head, or you can choose to touch your ears with your fingertips.

4. A 15-20 minute daily session is all you need to build tighter abs, if you maintain a high intensity, with a 30 second break, or less. Another option is to reduce your resting breaks between exercises as much as you can, using supersets. This option causes an aerobic effect that can help reduce the percentage of body fat.

5. Do the reps with a calm rhythm, varying the speed, from constant to fast, but always controlling it. According to a study conducted by the Journal of Strength & Conditioning Research, increasing speed in muscle contraction during reps allows the recruitment of more muscle fibers, increases strength and muscle size – always in a controlled way, and without jumping.

6. Work your upper, lower and lateral muscles. You can do 2 exercises per muscular area of the abdomen, with 3 to 4 sets (maximum) for each exercise, with 10 to 20 reps (maximum).

7. Aerobic activities are great tools to burn more calories and sculpt nice abs. Running, walking fast, riding the bike and swimming are examples of excellent exercises. Daily sessions of 20-30 minutes speed up the metabolism, contribute to the elimination of superficial fat and allow your abs to start showing.

8. Throughout the day, do simples exercises of abdominal contraction. Contract your stomach and focus all your energy there, expelling the air, and holding it in for about 15-20 seconds. This simple exercise allows an even greater control of the muscles of the abdomen.

9. Exercises like squats, dead lift or dips with your body weight cause an excellent overload on your abs and lumbar zone if you contract them during the execution. Leave specific abdominal exercises for the end.

10. Pick a group of efficient exercises. Take look at the following ones.

READ ALSO: 5 Exercises to work out the abs and strengthen your core

We challenge you to complete one of these plans during next month! You’ve got 30 days to tone up and increase your abdominal muscles!

The first challenge consists of performing only one classic abs exercise for 30 days. The number of reps increases gradually and the main goal is to be able to do 140 reps in a row on the last day.

The second challenge has 4 different exercises for you to do every day. The time you spend to complete the 4 exercises increases gradually every day, so you can increase muscle mass gradually and make sure that you’ll be able to easily complete the last day of the challenge.

You can choose 1 challenge or even both and repeat the “challenge of the day” as many times as you want.

Challenge 1, 30 days: Abs

Day 1

20 SIT UPS

Day 2

25 SIT UPS

Day 3

30 SIT UPS

Day 4

35 SIT UPS

Day 5

RESTING

Day 6

40 SIT UPS

Day 7

45 SIT UPS

Day 8

50 SIT UPS

Day 9

55 SIT UPS

Day 10

RESTING

Day 11

60 SIT UPS

Day 12

65 SIT UPS

Day 13

70 SIT UPS

Day 14

75 SIT UPS

Day 15

RESTING

Day 16

80 SIT UPS

Day 17

85 SIT UPS

Day 18

90 SIT UPS

Day 19

95 SIT UPS

Day 20

RESTING


Day 21

100 SIT UPS

Day 22

105 SIT UPS

Day 23

110 SIT UPS

Day 24

115 SIT UPS

Day 25

RESTING


Day 26

120 SIT UPS

Day 27

125 SIT UPS

Day 28

130 SIT UPS

Day 29

135 SIT UPS

Day 30

140 SIT UPS

Challenge 2, 30 days: Abs

Day 1

15 SIT UPS

5 CRUNCHES

5 LEG RAISES

10 SECONDS PLANK

Day 2

20 SIT UPS

8 CRUNCHES

8 LEG RAISES

12 SECONDS PLANK

Day 3

25 SIT UPS

10 CRUNCHES

10 LEG RAISES

15 SECONDS PLANK

Day 4

RESTING

Day 5

30 SIT UPS

12 CRUNCHES

12 LEG RAISES

20 SECONDS PLANK

Day 6

35 SIT UPS

15 CRUNCHES

15 LEG RAISES

25 SECONDS PLANK

Day 7

40 SIT UPS

20 CRUNCHES

20 LEG RAISES

30 SECONDS PLANK

Day 8

RESTING


Day 9

45 SIT UPS

30 CRUNCHES

30 LEG RAISES

38 SECONDS PLANK

Day 10

50 SIT UPS

50 CRUNCHES

30 LEG RAISES

38 SECONDS PLANK

Day 11

55 SIT UPS

65 CRUNCHES

33 LEG RAISES

42 SECONDS PLANK

Day 12

RESTING


Day 13

60 SIT UPS

75 CRUNCHES

40 LEG RAISES

50 SECONDS PLANK

Day 14

65 SIT UPS

85 CRUNCHES

42 LEG RAISES

55 SECONDS PLANK

Day 15

70 SIT UPS

95 CRUNCHES

42 LEG RAISES

60 SECONDS PLANK

Day 16

RESTING


Day17

75 SIT UPS

100 CRUNCHES

42 LEG RAISES

65 SECONDS PLANK

Day 18

80 SIT UPS

110 CRUNCHES

48 LEG RAISES

70 SECONDS PLANK

Day 19

85 SIT UPS

120 CRUNCHES

50 LEG RAISES

75 SECONDS PLANK

Day 20

RESTING


Day 21

90 SIT UPS

130 CRUNCHES

52 LEG RAISES

80 SECONDS PLANK

Day 22

95 SIT UPS

140 CRUNCHES

55 LEG RAISES

85 SECONDS PLANK

Day 23

100 SIT UPS

150 CRUNCHES

58 LEG RAISES

90 SECONDS PLANK

Day 24

RESTING


Day 25

105 SIT UPS

160 CRUNCHES

60 LEG RAISES

95 SECONDS PLANK

Day 26

110 SIT UPS

170 CRUNCHES

60 LEG RAISES

100 SECONDS PLANK

Day 27

115 SIT UPS

180 CRUNCHES

62 LEG RAISES

110 SECONDS PLANK

Day 28

RESTING


Day 29

120 SIT UPS

190 CRUNCHES

62 LEG RAISES

115 SECONDS PLANK

Day 30

125 SIT UPS

200 CRUNCHES

65 LEG RAISES

120 SECONDS PLANK

Leg raises – Observe the correct way to perform this exercise:

Crunches – Observe the correct way to perform this exercise:

Sit ups – Observe the correct way to perform this exercise:

Plank – Observe the correct way to perform this exercise:

To speed up the abdominal definition process, you can also complement your workout and diet with a thermogenic

hydroxycut elite

READ ALSO:

Exercises to lose belly fat
10 foods that help you lose weight

Team Grenade’s 7 fat loss tips

References:

M&F, 7 Tips for Sharp Abs, n/d, translation and adaptation of the original version

N/d, 8 ways to workout your abs, April 2013, translation and adaptation of the original version

N/d, 30 day sit up challenge, n/d, translation and adaptation of the original version.

N/d, 30 day abs challenge, n/d, translation and adaptation of the original version

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