How to sculpt great abs at home

How to sculpt great abs at home
How to sculpt great abs at home
Anonim

Want to have abs of steel for the summer and everyone can admire your muscles sculpted in chocolate bars? The first step is crucial: it aims to get rid of your abdominal fat, thus making your muscles more easily visible. Then, combined with a specific diet, targeted physical exercises will allow you to strengthen your abdominal strap: it will then be firm and toned. In just a few months, your efforts will be rewarded, you just need to stay constant and motivated!

Steps

Part 1 of 3: tackle belly fat

Get Abs at Home Step 1

Step 1. Eat whole foods

Prefer as much as possible foods that have not been processed, raw, and that contain little or no artificial ingredients. Thus, all the chances will be on your side for you to get rid of the fat localized in your abdomen. The easiest way to do this is to cook your own food from scratch, rather than buying ready-made meals to eat out. Although they are very convenient, these two options do not allow you to know precisely what you are tasting. Instead, buy your fresh, unrefined ingredients yourself and cook your own meals as much as possible.

  • Consume a lot of vegetables and the more variety, the better. Try to keep most of your meals based on vegetables.
  • Favor them meats with minimal processing, preferably labeled “hormone-free” or holding a quality label, for example Label Rouge or Biologique. Hormones are particularly harmful. Hormones are naturally present in living things, but in the case of meat animals, they are artificially introduced into their bodies to make them grow bigger and faster. They are still present in the meat we eat and can trigger health problems in humans.
  • Favor them Whole grains such as brown rice, quinoa and oats and stay away from foods made with refined white flour: they have little or no nutritional value.
  • Make yourself a big pot of vegetables at the start of the week or any other soup or casserole made with fresh vegetables. So you will have some left over for the week and you can eat healthy without having to cook every day.
  • Remember that good fats are important when it comes to losing weight. Olive oil, avocados, nuts and oily fish are excellent sources.
  • Eat regularly and don't skip meals. Skipping meals will only slow down your metabolism and your body will not burn excess fat. And you just need to burn off that excess fat so that your abdominal muscles can be seen.
Get Abs at Home Step 2

Step 2. Go to war on refined carbohydrates

Consuming refined food products, such as simple sugars and refined starches, can easily lead to weight gain as well as a build-up of fatty tissue. The different “refining” processes actually consist of removing most of the nutrients and fibers: the finished product no longer has any nutritional value. Thus, refined carbohydrates such as cookies, cakes, crisps, white breads, pasta, have the effect of generating spikes in blood sugar levels, that is to say spikes in the blood sugar level, which is then directly stored under form of fat. The abdominal area is, for many people, the first place where fat is stored. Good news, this is also the area where the effects of a slimming diet are felt the most quickly! This is why stopping the consumption of refined carbohydrates will surely help you see results very quickly.

  • Avoid sugary drinks, such as soda. It is proven that even calorie-free sodas with sweeteners do not help weight loss and on the contrary tend to facilitate weight gain.
  • Instead of drinking fruit juice, eat whole fruit. This way, you will also benefit from the nutritionally very valuable fiber contained in the whole fruit, instead of drinking only the sugar contained in the fruit juice.
  • Say goodbye to packaged food snacks. When you start a diet to lose weight, even foods labeled "healthy" can contain refined carbohydrates that will not help your weight loss. Yes, including muesli bars and protein bars.
Get Abs at Home Step 3

Step 3. Know how to manage your stress

It might seem like a minor problem, but being stressed can actually have a huge impact on your body appearance. Do you take the time to relax a little each day? If not, it's likely your body is overproducing cortisol, a hormone secreted in response to high stress levels. Excessive cortisol secretion results in a buildup of fat in the torso and abdomen, making you look like a Bibendum! Acting in favor of your relaxation can contribute in a very important way to the elimination of these bulky abdominal “buoys”.

  • Figure out which stressors you can make go away. Is your agenda completely overloaded? Be sure to cross a few activities off your list so you have more time to relax. Also know to refuse outings and events that you do not really need to attend. You will be able to remain calm and to rest at home. Admit, you didn't realize that getting rest can actually help you lose weight, correct?
  • Have relaxation rituals. Whether through daily meditation exercises, by remaining quietly installed outside to breathe fresh air, by taking the dog out or by taking a hot bath in the evening, have a fixed ritual to relax will help you relax when you are going through a stressful time.
  • Learn to breathe deeply. Shallow breaths in short puffs tell your brain that your body is under stress, causing your adrenal glands to overproduce cortisol. Breathing properly is of paramount importance, that is, using your diaphragm. As you breathe in, your belly should move slightly outward and widen inward as you exhale.
Get Abs at Home Step 4

Step 4. Systematically sleep all your drunk

A lack of sleep can cause people to gain stomach and keep it … First of all, a lack of sleep has the effect of placing the body in a stressful situation, leading to an overproduction of cortisol. Second, lack of sleep makes you more vulnerable to cravings and you will tend to indulge in safe-haven foods: fatty, sugary products that you would normally keep away from. The refreshed, well-rested “you” tend to get up early, eat a healthy breakfast, and make the right choices for lunch and dinner. In stark contrast, the sleep-deprived "you" will tend to seek a "wake-up call" by ingesting too many refined carbohydrates or salty foods. The solution ? Get 7-8 hours of restful sleep, as often as possible.

  • It can be really helpful to have regular schedules. Try to go to bed at the same time every night and get up at the same time every day.
  • Sleeping for too long can also have negative effects on your health. Try to wake up after sleeping for 8 hours, rather than letting yourself go to sleep for 9 or 10 hours or more.
Get Abs at Home Step 5

Step 5. Eat breakfast every morning

Starting your day with a good, healthy and filling breakfast is an important part of your journey. Consuming foods of high nutritional value will help you feel full and provide you with energy for a long time. Skip breakfast and you'll tend to overeat at lunch or dinner and eat unhealthy snacks between meals. Start your day off right with the following foods.

  • Oatmeal.

    They have a low glycemic index, which keeps your blood sugar levels low and prevents feelings of hunger. Oatmeal will make you feel full for a long time. Enjoy them in musli, with almonds and pieces of fresh fruit: a breakfast as delicious as it is healthy.

  • Scrambled eggs.

    Eating protein in the morning is a great way to feel full and full. Studies show that people who start their day consuming protein maintain a feeling of fullness for a long time. Taking protein later in the day does not have the same effect. Having protein in the morning is another great way to keep yourself nourished and full. Studies show that people who eat protein first stay full longer. Waiting until later in the day to get your protein fix doesn't quite have the same effect.

  • Apples and grapefruit.

    These two amazing fruits both contain components that help decrease appetite and keep the body well nourished.

Get Abs at Home Step 6

Step 6. Drink lots of water

Drinking lots of water has been shown to significantly increase your metabolism by up to 30%! You will get best results if you drink 8 or more glasses of water a day, spacing them out throughout the day to keep you hydrated. Drinking plenty of water will help you burn calories faster, while also keeping your body in good shape for the next step of building and strengthening those muscles!

In addition, avoid consuming any drink that would increase your calorie intake. Avoid drinking alcoholic beverages, sodas, and other drinks that are very high in calories

Part 2 of 3: Building Your Abdominal Muscles

Get Abs at Home Step 7

Step 1. Do abdominal rolls

This is one of the best exercises to do to strengthen your abs right away, while at home, without ever having to go to the gym. No need for special equipment: all you need is a comfortable place on the floor. This is how to do it.

  • Lie on the floor with your knees bent and your feet firmly flat.
  • Cross your hands across your chest.
  • By contracting your abdominal muscles, lift yourself forward: your head, then your shoulders and finally your torso should gradually lift off the ground as you straighten up. Pause at the top, then slowly descend.
  • Do not lift your entire back, as this may injure it.
  • To start, do 3 sets of 20 wraps.
Get Abs at Home Step 8

Step 2. Do side abdominal rolls

Position yourself in the same position as for the normal abdominal roll-ups, knees bent and arms crossed across the chest. This time straighten up by rotating to one side, right or left, orienting the elbow towards either side of the knees. Perform an entire series of wraps on one side, then change sides on the next series.

Get Abs at Home Step 9

Step 3. Do core exercises

This exercise may seem easy, but you will feel your muscles burning, a sign that they are working hard! This is a good exercise to do if you are worried that your abdominal muscles are getting too prominent, "bloated" and want to achieve a flat, toned stomach.

  • Lie on the floor, on your stomach, legs extended.
  • Lift yourself up and support yourself on your forearms. Your elbows should be aligned under your shoulders and your forearms pointed forward, like a sphinx.
  • Lift your torso and legs again so that your arms and the tips of your feet are supporting your full weight. You should feel your abdominal muscles tighten.
  • Hold this position for 30 seconds. Release yourself by returning to the initial position, lying on the floor, then return to the core position for 30 seconds.
  • Try to repeat this movement 2 or 3 times. Extend the amount of time you're planking until you can hold on for a minute.
Get Abs at Home Step 10

Step 4. Do lateral core exercises

Take the same starting position as for the previous core exercise. This time, stand up on one forearm, right or left, and point the end of your other arm skyward. Your body and head should therefore be oriented to the side. Hold the position for 30 seconds, then repeat the exercise on the other side. The lateral core strengthens your oblique abs.

Get Abs at Home Step 11

Step 5. Do leg raises

Lie on your back, arms at your sides and legs extended. Keeping your back straight and your legs together, lift your legs up to a 90-degree angle. Hold them there for a moment, then gradually lower them back to the ground. Do 3 sets of 15 sunrises.

  • You can also do alternate leg lifts, successively lifting one leg, then the other and so on.
  • You can make this exercise more difficult by weighting your ankles with weights or by squeezing an exercise ball between your feet as you lift your legs.
Get Abs at Home Step 12

Step 6. Try a variation of the abdominal rolls

This variation will allow you to develop your lower abdominals. Lie on the floor, knees bent, feet flat on the floor. Then stretch the left leg while bringing your left elbow to your right knee by performing a cross rotation movement of the bust. Next, straighten your right leg, bringing your right elbow to your left knee and so on, alternating.

Get Abs at Home Step 13

Step 7. Do leg lifts to work your upper abdominal muscles

Lie on the floor with your knees bent. Lift your head slightly, lifting the back of your neck, as if to look at your chest. Bring your left leg to your chest and hold it with your hands. Then raise your right leg 45 degrees off the floor, hold this position for a few seconds, then switch legs and so on, alternating.

Get Abs at Home Step 14

Step 8. Don't forget to do cardio training

Practice exercises that activate your cardiovascular system, such as jogging, cycling or swimming, several times a week. Indeed, your body needs to burn fat so that your abdominals become visible: cardio training will help you lose weight overall.

The length of time you do cardio training depends on the intensity of the effort. 20 or 30 minutes of intense exercise like running where your heart rate is between 75 and 85% of its maximum capacity has the same effects as 90 minutes of low intensity exercise like walking

Part 3 of 3: Empower yourself to have lasting results

Get Abs at Home Step 15

Step 1. Work your abs 3 times a week

Stick to a regular routine to strengthen and tone your abs gradually over time. Don't try to exercise every day without breaks: your muscles need a day of rest between each exercise session, so that they can restore and regain their strength. Make a goal of working every other day or every third day.

  • On rest days, work other muscle groups, for example arms, legs or back. Strengthening your overall muscles will also help you strengthen your core muscles.
  • Concentrate on adjusting the level of difficulty. When you feel that you are doing the exercises more easily, increase the level a little so that they do not become too easy. Do longer sets, do them faster or weight your legs with weights. If you don't increase the difficulty as you progress, you'll stagnate without ever achieving the results you expect.
Get Abs at Home Step 16

Step 2. Stay motivated with the help of a friend

Getting well-sculpted abs isn't easy and there are bound to be days when you get tired of working so hard.Having firm, well-sculpted abs is a long-term job, you have the right to relax from time to time … That said, it is important that you have a few tips in reserve to stay motivated and get back on your feet if you are on the job. point of dropping everything. Setting goals for two, with a friend, can be of great help: you can then support each other, organize your exercise sessions for two or even share the tips you have discovered.

Make a date of the week with your friend to work out together. You will necessarily motivate yourself to go, because you will not want to let go of your friend

Get Abs at Home Step 17

Step 3. Set a deadline

Tell yourself that you are going to follow this routine for 2 months, eat a healthy balanced diet, sleep well, drink plenty of water, and exercise regularly. If after two months you are not happy with what you see, you can stop. A 2 month trial period is more than enough for you to start seeing results, one can reasonably hope that you will not want to quit after these 2 months.

Get Abs at Home Step 18

Step 4. Know how to reward yourself for your progress

When you observe that you start to lose weight, treat yourself to something you like to reward yourself and motivate you to keep going. For example, new pants or a nice expensive box of green tea or a trip to the movies. Be careful, do not reward yourself by being too lenient on calories, you risk destroying your efforts!

Advice

  • Do not overdo abdominal exercises, doing too much will not give you better results. For best results, just perform the exercises slowly.
  • Lie on your back and raise your arms and legs to the sky. Touch your left foot with your right hand, repeat reversing and so on 30 to 50 times.

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