A beautiful flat stomach, perhaps with your abs in sight, is the dream of many men and many women. It is usually a long journey but well worth the effort . In this article, find out what you need to pay attention to and receive a free training program that allows you to get a physique ready for the summer season.
1. HOW TO GET A FLAT AND SCULPTED ABDOMEN
To get sculpted abs you need to pay attention to two things . First of all you have to train the muscles of the abdominal region in a targeted and constant way . Secondly you need to reduce the percentage of fat in the torso region, otherwise the fat covers and hides the muscles. Do you want to know how to do it? Don’t miss our article !
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2. BASICS OF ABDOMINAL MUSCLES
The abs:
stabilize the bust
they are always trained in their entirety
they help you maintain the correct posture and must be trained parallel to the back muscles.
3. WHAT ABDOMINAL EXERCISES DO YOU NEED TO HAVE A FLAT STOMACH?
There are many exercises that can be done to sculpt the abs. However, it is important not to combine these exercises at random but to create a real training program in order to have a comparison and to be able to keep track of your progress . Over time you can increase the number of repetitions or weights. In any case, the training program should be slightly modified after a few weeks, so that the muscles do not get too used to one type of effort and can develop better.
Since the abdominal muscles , as part of the trunk, help to move and stabilize the whole upper part of the body , you can surely imagine how they should be very well developed. For this reason it is important to train them regularly .
Exercises such as crunches, sit-ups, leg raises, bicycle crunches, Russian twist or the increasingly popular plank , in all its variations, are particularly suitable for training and defining the rectus abdominis muscle, the internal and external oblique muscle and the transverse muscle.
To make your six-pack truly visible , abdominal fat must disappear. In this, regular medium speed cardio exercises help you on the one hand, and high intensity full body workouts on the other to increase muscle activity and therefore calorie consumption .
4. THE RIGHT NUTRITION TO HAVE THE ABDOMINAL TURTLE
In order to obtain tangible results, in addition to the right exercises and the appropriate training program, correct nutrition also plays a fundamental role . It is impossible to train all day, instead it is possible to supply your body with the micronutrients and healthy macronutrients it needs daily .
As mentioned, it is necessary to have a low percentage of fat to make the abs visible, and to reduce body fat you have to eat less calories than you consume , reaching the so-called calorie deficit . But be careful that this does not exceed 400 kcal, otherwise the body goes into energy saving mode and consumes less calories than normal. This means that once you go back to your usual eating habits, the yo-yo effect will take over and you will lose the lost pounds.
Our free calculator allows you to find out your daily calorie needs and therefore what calorie deficit you need to maintain to achieve your goals.
Now, to reach your calorie deficit you will probably have to change your diet a little . The easiest thing is to find out which foods contain the most calories and eliminate them or replace them with less caloric foods.
WHEY PROTEIN – PERFECT AFTER TRAINING FOR SCULPTED ABS
In training, you expect the most from your body. So it is only fair that your body receives only the best from you when you finish exercising. Our Shake contains the perfect whey formula for your muscles. It is very creamy in water or milk: simply delicious.
5. WHAT PERCENTAGE OF FAT DO YOU NEED TO HAVE YOUR ABS VISIBLE?
As often happens when we talk about the human body, it is not possible to give a standard answer. Indicatively, the percentage of body fat should be less than 16-20% for women , who by nature have a higher percentage of fat than men , and for the latter it should be around 10-14% .
However, this figure is not to be taken so rigidly as it does not only count the total percentage of body fat but also the distribution of adipose tissue. For example, if you are predisposed to the accumulation of fat on the hips you have a good chance of getting a six-pack visible faster than a person predisposed to fat accumulation on the belly.
Furthermore, there is a difference between the so-called subcutaneous adipose tissue and the visceral adipose tissue . The first is located between the skin and the muscles and “hides” the abs. The second, however, indicates the fat located between the muscles and organs. Visceral adipose tissue is particularly dangerous and can cause serious health problems.
6. THE DIFFERENT TYPES OF SIX-PACK
Have you finally managed to have a sculpted six-pack and now you want to get an 8 pack or a 10 pack? Unfortunately, we have bad news for you: not everyone can achieve this. The number of “blocks” that go to form your abdomen is genetically determined and therefore cannot be changed.
The same goes for the six pack arrangement . Depending on how your muscle bundles are placed, it can happen that the “blocks” are perfectly symmetrical or asymmetrical instead.
7. THE BEST EXERCISES FOR THE ABDOMEN
There are many exercises to sculpt the abs and it is possible to increase the degree of difficulty by slightly changing the angle of execution or working with additional weights . Here you find a selection of exercises.
1. HIGH KNEES
Degree of difficulty:
medium
Train:
rectus abdominis muscle + large psoas muscle + leg muscles
Warning!
The bust remains straight
Variation – easy:
decrease your speed
Variation – difficult:
speed increases
2. SIT-UPS
Degree of difficulty:
medium
Train:
rectus abdominis muscle + large psoas muscle
Warning!
The back is straight
Variation – easy:
lock your feet under something stable
Variation – difficult:
reduce the lever by bringing your feet closer to the body
3. PLANK
Degree of difficulty:
easy
Train:
stability of the torso
Warning!
Stand on your forearms and keep your legs straight. Contract your abs to avoid arching your back.
Variation – easy:
place your knees on the ground
Variation – difficult:
alternately stretch your arms forward
4. LEG RAISE
Degree of difficulty:
medium
Train:
rectus abdominis muscle + large psoas muscle
Warning!
During the exercise the back must remain in contact with the mat
Variation – easy:
bend your knees
Variation – difficult:
after lifting the legs, push the hips upwards
5. RUSSIAN TWIST WITH AND WITHOUT DISC
Degree of difficulty:
difficult
Train:
rectus abdominis muscle + internal and external oblique muscle
Warning!
The legs move as little as possible, the torso is straight
Variation – easy:
do the exercise without disc
Variation – difficult:
use a medicine ball instead of the puck: have it thrown and throw it again after each twist
6. CRUNCH
Degree of difficulty:
easy
Train:
rectus abdominis muscle
Warning!
Do not rest your head on the mat
Variation – easy:
lock your feet under something stable, e.g. the edge of the bed.
Variation – difficult:
reduce the lever by bringing your feet closer to the body
