Having “washboard abs,” or a flat stomach, is not just a matter of working out regularly; it must become a way of life. Healthy eating, aerobic activity, and ab workouts are the three main pillars. In order to acquire a movie-star stomach, you need to focus on what you eat rather than how many sit-ups you do each day. Naturally, like with any fitness or health objective, food and exercise are essential components.
- A well-balanced nutritional plan
- Cardiovascular Exercise
- The simple workout
- Advance Abdominal Exercises
A well-balanced nutritional plan
Eating a healthy diet is the single most significant aspect in achieving washboard abs. Listed below are a few of effective and healthy methods for shedding a few pounds and inches:
- Get at least three liters of water per day to avoid dehydration (100 ounces)
- Consume five portions of veggies and fruits each day.
- Cut back on fried and cheese-based items.
- Do away with all forms of refined sugar (for example: sodas, cookies, candy)
- Reduce your intake of fatty red meat and stick to lean cuts of meat (1-2 times weekly)
Reduce your daily caloric intake to around 1,500-2,000 calories, but make sure to work out vigorously, including both ab workouts and cardio training.
Washboard abs, leanness, and weight loss are all linked to a regular aerobic regimen. Every day, 4-5 times a week, you should engage in 30-45 minutes of physical activity such as walking, running, bicycling, or swimming.
After roughly four weeks of following a new diet and exercise regimen, you will begin to see the results. The more you exercise on a regular basis, the more energetic and mentally aware you will become. If you haven’t trained at a high intensity in a while, start off cautiously. To get started, use the six-week walking or running regimen outlined below:
Week 1: Five days a week, one mile of walking or running.
Week 2: Five days a week, walk/run two kilometers.
Week 3: Low-impact week; 20-30 minutes a day of biking or swimming.
Week 4: Two miles a day, five days a week, walking/running
Week 5: 4-5 days a week, walk/run three miles
This is the sixth week, and your goal is to walk/run four miles each day, five days a week.
Due to the significant frequency of leg injuries (knees, shins, foot, hips) that occur during the third week of commencing a walking or jogging program, Week #3 is non-impact.
The simple workout
The 10-second crunch is a great place to start if you’re looking to get your abs firmer. For 10 seconds, raise your shoulder blades off the floor while lying on your back. This should be done at least 10 times. Start with 10 repetitions of the 10-second crunch every morning and night. After each set, take a few minutes to stretch and flex your lower back to help keep your core muscles in balance.
Various abdominal exercises, on the other hand, can assist tone the muscles underneath the fat. Lose weight and tone up by following a healthy diet and doing aerobic exercises.
Here are some ab exercises for beginners, intermediates, and expert users. The following are a few examples of abs exercises:
Put as much pressure on your knees as you can bear, as illustrated.
Advance Crunch (legs up)
Place your hands on your hips and your legs straight out in front of you. If you’re doing advanced crunches, keep your legs straight as you lift them into the air. Flex your stomach while crossing your hands over your chest and bringing your elbows to your knees. (If you’ve ever had a lower-back injury, don’t do this; instead, put your feet on the floor.)
Strive to bring your thighs as close as possible to your elbows while maintaining the same position as the standard crunch. Keep your upper body and head flat on the floor. You should just move your legs and buttocks when playing this game. (Avoid if you’ve had a lower-back injury in the past.)
In a single action, combine the conventional and reverse crunch. This one will hit you twice as hard.
Right Elbow to Left Knee
Put your left leg over your right leg and do the same with your right leg. Twist your right elbow to meet your left knee while flexing your tummy.
Left Elbow to Right Knee
The procedure is the same as before, with the exception that you should switch sides. Put your right foot over your left foot and cross your legs. To bring your left elbow to your right knee, flex your midsection and twist.
By doing this workout, you’ll strengthen your abs, back, and hips, which will come in handy if you’re going to be swimming in the water for an extended period of time. Keep your shoulders flat on the floor while spinning left and right, and keep your knees bent.
When you work your abs, make sure to also work your lower back to keep your torso balanced.
Lower Back Exercise
Assume a supine position and raise your arms above your head. Repeat for the prescribed number of repetitions, lifting your right arm while simultaneously extending your left leg. Repeat the movement with the other arm or leg.
Exercises for the lower back (swimmers)
Lift your feet and knees off the floor while doing flutter kicking motions like you’re swimming freestyle as you lay on your stomach.
Advance Abdominal Exercises
If you’re a beginner, skip the advanced ab exercises. Weak or injured backs should avoid these exercises. Do not attempt the preceding swimming routines if you cannot complete them in one minute.
Lie on your back with your arms crossed over your chest and your legs slightly bent, as if you were in a child’s pose. Contract your core muscles and lift your upper body off the floor. Repeat with your elbows touching your thighs.
Lift your torso higher than a crunch, but not as high as a full sit-up, with your hands on your hips. Your lower back and middle back will still be elevated off the floor.
Put your hands on your hips and bend your knees. Walk with your legs about 36 inches off the ground, lifting them six inches off the floor at a time. Make sure your legs are always moving and as straight as possible. It’s a four-count game for you right now.
Step your feet up about six inches off the floor and take a deep breath in. Keep your legs straight and off the floor while raising both legs roughly 36 inches from the ground. Repeat for the desired number of times.
Place your hands behind your head and your feet flat on the floor. Step your feet up about six inches off the floor and take a deep breath in. Both legs should be around 36 inches apart when opened and closed. Until you have completed the prescribed number of repetitions, keep your legs straight and your feet off the floor.
As though you were performing a leg lever, raise your feet six inches off the floor. Kneel on your chest and lift your upper body off the floor. Pull your knees in toward your chest. A cross between the sit-up and the leg lever, this exercise works both your upper body and your lower body.