HOW TO GET PERFECT ABDOMINALS?

If it's easy to get magazine cover-worthy abs? No, it's not easy!!! But here, motivation is the guarantee of success, the rest… The rest is just reading this article and following the tips with all your commitment and dedication!

The famous phrase “there are no two without three”, perfectly applies to this focus that you want to conquer! Therefore, diet, exercise and rest are the perfect allies to make those abs that, for now, a dream come true!

Diet

Without a good diet you'll hardly achieve any goal, and that's why it's the first variable you should focus on. For your goal to be successfully achieved, you need to eat a balanced diet, in order to ensure that you are getting all the vitamins, proteins, fiber and antioxidants necessary to keep your metabolism healthy and thus allow you to gain muscle mass around you. from the waist.

You can choose a specific type of diet, as there are currently several. You will definitely find one that is more in line with what you identify with, such as the paleo diet, slow carb, the zone, macros, etc.

Eliminate alcohol from your list, eat serious, unprocessed, sugar-free foods in the recommended amount for your goals. We give you suggestions of some foods that you should include in your meals to achieve your goal:

- Eggs - help your body build muscle while you exercise and help you feel fuller.

- Vegetables - They help reduce fat around the waist as they have a low caloric value. Spinach or broccoli are a good source of calcium, which gives you more strength for training.

- Salmon - Promotes fat burning as it is rich in omega 3. It also helps slow digestion and cuts off any craving for more food.

Exercise

High intensity exercise has been proven to be the best way to lose fat and stay in shape. Also, in order to achieve defined abs, your training plan should be diversified, training your abdominal muscles and the muscles that surround them. The question that arises: Do you want to know which exercises can help achieve our goals? Follow our tips:

Bicycle
- This exercise will make all the muscles around the abs work. Therefore, you should perform a movement similar to riding a bicycle. Follow the steps:

- Lie on your back and lift your shoulders slightly off the floor, placing your hands behind your ears;

- Raise both knees towards the chest.

- Extend one leg in a straight line, keeping it off the ground, then bring your elbow to the knee that is next to your chest. - Holds momentarily and repeats.

- Do 15 reps on each side.

Abdominal in Chair
- Focuses only on the abdominal muscles, applying pressure to the abdomen and forcing it to support the weight of the body. Here's the sequence:

- Sit on the edge of a sturdy chair and place your hands with your fingers pointing towards your knees.

- Activates the abdominal and lifts the body, supporting the weight.

- Remain in this position for 5 to 10 seconds.

- Return to the starting position and repeat this exercise for 1-2 minutes.

Board
It is more than proven that this exercise strengthens your muscles and with it you can achieve dreamy abs! The ideal is to leave it for the end of the training. To do this:

- Put yourself in the push-up position, placing your palms on the floor, just below your shoulders.

- Hold for 30 seconds, with the abdominal contracted.

- As you get more strength, keep this position for longer, up to a minute.

- Going further: Try the arm lift board.

Rest

Believe that resting is as important as training!!! In order to maximize gains and recovery, sleeping for about 10 hours is a major focus for many athletes. However, being able to sleep 8 hours a day provides a good quality of sleep  instead of the reduction of hours of sleep that alters cortisol levels, which cause insulin sensitivity and increase fat in the abdominal area.

You can follow some tips to increase the quality of your sleep:

- Completely dark room;

- Good mattress and pillow;

- Avoid looking at screens for two hours before going to sleep.

Let's work for a magazine cover abdominal?!

Lots of motivation and good training!