How to get abs? Are you focused on getting fit and have desired to achieve abs? Then you have come to the right place.
Getting abs is possible and only needs determination and a healthy lifestyle.
Join me as we delve deeper into some of the best exercises to help you achieve your desired abs, as well as foods to help you accomplish this goal while still maintaining good health.
How to Get Abs Workout?
1- Start with aerobic exercises
Before starting any workout, it is necessary to have enough blood flowing. Proper preparation before work out helps to keep your oxygenated in turn, preventing shortness of breath, fainting, and numbness.
Here are a few cardio exercises you can try out.
Skipping works the entire body; thus, an excellent exercise to promote blood flow. Skip for several minutes while taking a 30 seconds breaks in between and repeat this for a few minutes. And as you gain the stamina, you will be able to skip for more minutes.
Running is one of the most common cardio exercises that also engages the whole body. So before lifting those weights or exercising your abdomen, put on those running shoes and jog for a few minutes. You can start by jogging for about 30 minutes.
Unlike skipping and running, walking lunges can be made at the comfort of your home. All you need is enough space, a workout mat, and some easy exercises attire.
While standing, ensure your arms, shoulder, knees, and back are straight.
Then put one leg in front of the other and bend your knees to a 90 degrees angle and lower your hips while using your heel to stand and keeping your back and shoulder straight, and alternate this movement several reps.
By keeping your shoulders and back straight, you are increasing your core’s agility and strength.
2- Abdominal Exercises
After a few minutes of cardio, you now need to work your abdomen muscles for that six-pack, to achieve this, try out the following exercises.
Sit-ups are easy and can be performed anywhere; sit-ups help to work your core muscles, in turn, creating that desired shape.
Leg raises work the abdomen muscles as well as increase stamina on one’s legs.
Other exercises to help strengthen your core include; Russian twists, bicycle crunch, planks, and side planks, to mention a few.
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3- Increase your protein intake
Increasing protein intake will not only promote muscle growth but will also reduce belly fat. Moreover, consuming proteins after a workout helps in the repair of muscle tissues.
Here are some healthy protein dishes you can add to your diet.
Eggs are a good addition to your menu, having eggs for breakfast after a workout will provide with energy throughout the day and keep you full until your next meal. Egg dishes are also easy to make.
Milk provides several benefits to the body, a glass of milk offers several mineral and vitamins in the body ranging from vitamin D, vitamin C folate, calcium, phosphorus, potassium, and zinc. These minerals help in bone formation, which is essential for one’s health.
Research has shown that eating lean poultry helps keep you full for longer, in turn helping in portion control of other foods. Additionally, lean poultry helps in building new muscle tissues as well as repair of damaged muscles.
This is a good option for vegetarians; legumes include beans, green grams, black beans and chickpeas to mention a few. Legumes provide an excellent source of proteins and also helps in controlling blood pressure and cholesterol levels.
Fish has over the years is known to provide the body with a dose of healthy fatty oils in the form of omega 3. To achieve those desired abs, add fish in your menu for 2 to 3 times a week.
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4- Other foods to help you get abs include;
Bananas are a great source of potassium, which strengthens the bones.
Green leafy vegetables
Greens such as spinach, lettuce, broccoli and kales provide the body with needed nutrients for a healthy body. Remember, the aim is to not only get your desired abs but also be in the best shape. Adding a cup of spinach in your diet provides just what you need for muscle growth and repair of the tissues.
Stay hydrated; this is one of the most important factors when it comes to working out. As you work towards achieving those abs, remember to drink several glasses of water in a day.
It is advisable to drink a glass of water after waking up as it helps to reduce heartburn, water also prevents kidney stones as well as flushing out toxins, in turn, increasing the immune system.
5- High-intensity Training
In addition to a change in your diet and ab exercises, including high-intensity workouts at intervals will help you achieve your desired look in a short time. For an effective high intensity work out, you can add weights while doing the exercises.
But before starting the high intensity work out consult with your gym instructors as the intense work out may cause harm to your body if not monitored.
Things to Avoid
- Avoid refined carbs and processed foods.
These foods provide minimal nutritional value to the body; such foods are also high in carbs, fat, and calories, which will hinder achieving your goal. Refined foods also have high contents of sugar and salt, which may lead to health complications such as blood pressure.
To attain consistency in your work out routines, it is paramount to maintain a healthy lifestyle. Thus important to consume fresh foods from your local farmers market.
A few pointers to help you achieve your dream body; you need to uphold, patience, consistency, discipline, and commitment.
Everyone’s journey in fitness and getting abs is different, but with a plan and dedication, you are on the right path.
Also, before going extra on the exercises and diet changes, be sure to consult with your doctor to ensure you maintain good health throughout the journey.
Learn more about health and fitness.