Perfect abdomen muscles create the part of the body, which inevitably attracts attention and causes the feeling of envy (just look at the pictures of Miranda Kerr, Cameron Diaz, Megan Fox and other celebrities). The closer the summer, the more we worry about whether we can show the world our flat abdomen area during a beach vacation. Moreover, short tops are still fashionable, so your abs will be seen not only at the seaside.
Relief muscles will not be created if your body has more than eight percent fat, so the first thing you need is to lose those extra pounds and remove fat, before forming a relief.
Dieting Tips for a Slim Waist
- Eat often, but do not each much. It is best to eat six times a day.
- Include the following foods in your diet: nuts, beans, spinach, low-fat milk, yogurt, cheese, oatmeal, eggs, turkey and any dietary meat, peanut, and olive oil, bread, bran cereals, berries.
- There is no need to count calories, it’s important just to limit the intake of fats and carbohydrates, and then you will achieve the results much faster.
- Drink lots of water.
Now move on to the exercises. To have the best effect, combine exercises for different muscle groups. Do the abs exercises three times a week for an hour. The most important thing is to observe regularity.
5 Most Efficient Abs Exercises
1. Crunch for Upper Abs Muscles
It is done when you are lying on your back, with your legs bent at the knees and your hands behind the neck, elbows apart. Lift the upper body and lower yourself to the starting position slowly. Do three sets of 50 crunches.
2. Cross Crunch for Side Abs Muscles & Obliques
The starting position is the same as in the previous exercise. Do the cross crunching for the left elbow to touch the right knee, and then the right elbow should touch the left knee. Three sets of 30 cross crunches per each side.
3. Reverse Curl for Lower Abs Muscles
The starting position is lying on your back, with the arms stretched along the body. Tighten your abdominal muscles and lift your legs, then raise your hips off the floor and lift them up as high as possible. Reaching the highest degree of tension in the abdominal muscles, slowly return to the starting position. You should have three sets, 12 reverse curls at a time.
4. Double Crunch for Both Upper & Lower Abs Muscles
Lie on the floor, bend your legs at the knees at an angle of 45 degrees. You can put your hands on the shoulders or on the back of your head. Raise the head and feet and slowly move them towards each other. Return to the starting position slowly. Repeat the exercise three times, 25 double crunches during each set.
5. “Book” Abs Exercise for Lower & Upper Waist Muscles
Lying on your back, stretch your arms behind your head. Lift the torso and legs at the same time, trying to touch the knees with your forehead. Slowly return to the starting position. It is important that the legs should be straight and pressed together during the exercise.
If your abdominal muscles are well developed, you can complicate the exercise by taking dumbbells or any weight.
Having remembered all the useful exercises, we turn to another stimulus – the photographs of stars, whose abs is so nice that you immediately want to run and do the exercises after seeing it.
Here are some more very efficient abs exercises: