Have you been dreaming of a flat stomach for years? Start now with a diet and do the right abdominal exercises and steal the summer with your flat stomach!
Most people have highly developed abdominal muscles. But this is not visible, because the muscles are often covered by a layer of fat.
Only sit-ups can not burn the fat on top of the abdominal muscle. To achieve this, you must do a combination of regular conditional exercise and strength training and a healthy diet.
It may be impossible for some people to reach very low percentages. Accept this and do not try to reach it by going extreme. Also remember that women are genetically predisposed to store more fat around the abdomen. You have to decide for yourself whether ‘a washboard’ is worth going to the limit.
Train your abdominal muscles
An abdominal muscle training usually consists of 1 to 3 sets of 8 to 15 repetitions per exercise.
If you do the exercises correctly, it is only 8-15 repetitions that you need to keep the muscles working, feeling them and achieving results.
The right version
The key is to focus on the right execution. Engage your deep abdominal muscles in the entire movement. This is often described as ‘pull your navel towards your spine’ or ’empty your stomach’.
Drawing the abdominal muscles inwards and upwards will help train more muscle fiber (especially the transverse abdominal muscles), making each repetition more effective.
Vary your program
You have to keep variety in the exercises to challenge the body and achieve results. Try to change exercises at least every 4-6 weeks. This helps prevent boredom and you can more easily do more advanced exercises if you have become stronger.
Rest for 1 to 2 days between abdominal exercises. Your abs need to rest in time to recover and to build up and become stronger. Therefore do not do more than 3 to 4 abdominal exercises per week.