Many people want to have a well-defined abdomen, but they find it difficult because they cannot establish a proper exercise and nutrition plan. That’s why we decided to make this post with the best tips to define abs; so you can better guide yourself when starting to exercise.
The Best Way To Define Your Abs
One of the first things that we must take into account before starting to do a lot of exercises is our diet. Since it is useless if you go to the gym 2 hours a day but then when you go out you go and eat 2 hamburgers and a milkshake. In this sense, it is essential to take care of what we eat to help reduce the fat in our abdomen a little; But be careful, you should not go to the other extreme and eat very little.
For this we recommend that you avoid junk food as much as possible; improve the consumption of water, include some proteins such as eggs, chicken and fish; With regard to carbohydrates, you should not abuse, but you can eat pasta and brown rice. On the other hand, do not forget to include in your diet many vegetables, all kinds of fruits, cereals and nuts.
Also, remember to have small healthy snacks before lunch and dinner; for example, you can eat yogurt with nuts a few hours after breakfast; so that this way, you have a much better-balanced diet.
At the same time, it’s also important that you not only do exercises focused directly on the muscles of the abdomen; since there are other complementary exercises that you can do to help reduce abdominal fat.
For example, before starting the abdominal routine, you can do cardiovascular exercises for about 20 – 30 minutes; so you can improve your physical condition gradually. It has even been shown that these types of exercises are the ones that demand the most energy; and therefore, they are an excellent ally to tone our body; and without a doubt, they will help us to improve endurance, which is vital when practicing a sport or doing a circuit.
There are various variety of cardiovascular exercises that you can do, for example, swimming. This exercise is ideal for all those who want to lose weight; And it has the advantage that when practiced in the water, your joints will not be affected at all. In turn, swimming involves almost all the muscles in our body, for which it is excellent to improve our conditions to train.
However, most people prefer to get on the treadmill for half an hour to start burning fat, which is also an excellent exercise. However, you must be careful with your joints, so we recommend that during the first days, you limit yourself to light walks to avoid possible injuries.
Exercises to define the abs
We will talk a little about some simple exercises that focus on making the muscles of the abdomen work so that you can tone them without problems.
To strengthen the abdomen it is not necessary that you join a gym and start using all the machines from day one. An interesting alternative is the exercises with our own weight, such as the plank.
To perform a front plank you must position your body the same as if you were going to do a push-up; that is to say, the straight back, the outstretched arms placed parallel to each other and the forearms on the floor. Once in this position, you just have to contract the abdomen as much as you can for a few seconds.
Once you’ve mastered the front plank, you can try some of the thousands of variations on this exercise; such as: dynamic planks, with arms fully extended, side plank, flex plank, jump plank, flex plank, among many others.
Exercises for the abdomen, or “crunches,” as most people call them, can cost you a bit at first. Still, as you are constant, you will be able to gain more resistance, and therefore, you will be able to do repetitions of better quality.
We recommend doing a series of varied exercises so that you can focus on all the muscles of the abdomen; Since each variation focuses on working for only one muscle group.
For example, to work the lower abdomen, you can do sit-ups with leg lifts or climbs; On the other hand, to work the oblique muscles of the abdomen, you must perform some series of crossed abdominals. In turn, you can also do some burpees and jumping jacks to define the abs evenly.