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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 31 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,469 times.
Many people love to have six pack abs, but not everyone can afford to buy expensive exercise equipment or sign up for a professional gym. Fortunately, there are many abs exercises that don’t use equipment, instead using your own body and gravity as resistance. You can follow these steps to get a beautiful abs without having to resort to a bank account.
Steps
Reduce belly fat
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Assess belly fat status. Excess fat tends to accumulate around the belly, [1] X Trusted Source Harvard Medical Schop Go to the source , but the abs are underneath this fat, so you’ll need to get rid of excess fat if you want your abs to show. [2] X Source of Research So, unless you’re already very slim, chances are you’ll have to burn belly fat first.
- Note that abdominal exercises like sit-ups help build muscle and expend energy, but they don’t burn fat. [3] X Harvard Medical Schop Trusted Source Go to Source
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Reduce calories consumed. To lose fat, you need to burn more calories than you take in. Some simple ways to reduce calories are as follows:
- Reduce portion sizes but do not skip meals. Skipping food for a long time will signal your body that it needs to store fat. [4] X Research Sources
- Stay away from foods that are high in energy but low in nutrition.
- Especially remove excess sugar. Excess sugar is usually stored as fat in the abdominal area. [5] X Trusted Source Harvard Medical Schop Go to source Read food labels for sugar content in breads, sauces, dips, sodas, and alcohol. [6] X Research Sources
- To curb sweet cravings, you should choose healthy foods like dark chocolate, honey, and fruit. [7] X Research Sources
- Track calories consumed with an online calorie calculator, read food labels and/or keep a food diary. Many apps for tablets and smartphones can help you calculate how many calories you need to eat and keep track of how many calories you’re consuming.
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Eat lean protein. Protein is an essential building block for muscle because muscle is mainly made up of protein. [8] X Research Sources
- The US government recommends that lean protein make up about a quarter of your food intake, depending on your body weight and activity level. [9] X Research Source
- The body also has to burn more calories to digest protein than carbohydrates. [10] X Research Source
- Healthy options include chicken, fish, and turkey. For vegetarians, you should choose tofu, compressed soy sauce and noodles.
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Eat fruits and vegetables. These foods fill you up faster, and are rich in vitamins and nutrients to fuel an active lifestyle.
- The US government recommends that fruits and vegetables make up at least half of food consumed. [11] X Credible Source USDA Center for Nutrition Ppicy and Promotion Go to the remaining one-quarter of the diet should be whole grains (after eating protein, fruits, and vegetables). Whole grains are best and should make up at least half of your grain intake. [12] X Research Source
- Foods rich in vitamin C like oranges, kiwis, and kale help the body convert fat into energy and balance stress-related cravings. [13] X Research Source
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Drink a lot of water. Staying hydrated can boost your energy and boost your mood, and keep you from going hungry between meals. [14] X Research Source
- Many medical studies show that drinking two glasses of water before each meal causes people to eat less and reduce the consumption of sweet drinks. [15] X Research Source
- Doctors recommend that women drink about 9 cups of water a day, men should drink 13 cups. [16] X Research Source
Exercise for the heart. If you want to burn a lot of calories, you should do 30-60 minutes of cardiovascular exercise every day (exercises that make your heart beat faster). [17] X Research Source Along with an improved diet, these exercises can help you lose weight.
- Choose an aerobic activity that you really enjoy. If you are interested in exercising, it will be easier for you to follow the exercise regimen. There are many aerobic exercises that don’t require you to go to the gym, such as running, walking, hiking, biking, dancing, and swimming.
- If you don’t have time to exercise for 30 minutes a day, there is a simple way to find ways to be more active in everyday tasks. If you have a desk job, take advantage of your breaks to go for a brisk walk outside. Climb the stairs instead of taking the elevator. Do errands around the house or yard for 20-30 minutes, or walk when you need to go outside instead of driving. [18] X Research Sources
The belly
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Focus on all three areas of the abdomen. To get a six pack, you have to work your upper abs, lower abs, and obliques (the side muscles of the abdomen). While you can’t work out each muscle group separately, each abdominal exercise will work more for each position. The following exercises will get you started.
Exercise lower abs. People often find it difficult to tone this area, so this is the area that needs the most attention. Do the following exercises to target the lower abs.
- Scissor exercise: Lie on your back with your legs elevated in the air at a 45-90 degree angle, depending on your flexibility. Place your hands at your sides and slowly lower your right leg until it’s a few centimeters off the ground. Return to the starting position, then repeat with the left leg. Continue alternating between legs. Try to do at least 10 consecutive reps without stopping. [19] X Research Source
- Leg lifts: Lie on your back with your legs elevated a few centimeters off the ground. Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly return to the starting position without letting your feet touch the ground. Repeat the exercise.
- Twist people. Sit cross-legged and straighten your arms in front of you, fingertips touching each other. Breathe in. Tighten your abs, slowly rotate your upper body to the right about 45 degrees. Expiratory. Rotate to center and repeat to the left. Repeat the exercise. [20] X Research Source
- Note that when lifting legs or doing scissor, the lower back should always be on the floor, [21] X Source of study or you could injure your back.
Exercise upper abs. The upper abs are located just below the breastbone and you also have to work to have a toned 6-pack abs. [22] X Research Source Here are some exercises for the upper abs.
- Crunches with feet on the floor: Lie on your back with knees bent 45 degrees and feet flat on the floor. Cross your arms over your chest or place your hands behind your head without touching your head. Inhale while using your core to lift your head and shoulders off the ground, toward your knees. The lower back remains flat on the ground. Then exhale as you slowly lower yourself back to the ground. [23] X Research Sources
- Raised Legs Crunches: Get into a crunch but instead of leaving your feet on the ground, lift your legs and bend your knees. Keeping your feet still and your lower back on the floor, lift your upper body toward your feet while exhaling. Then inhale as you slowly lower yourself back to the ground. Repeat the action. [24] X Research Source
- Hip lift: Lie on your back with your arms crossed over your chest. If you’re new to the practice, you can place your hands at your sides with your palms facing down. Then raise your legs so that the soles of your feet are facing the sky. Use your abs to lift your hips off the floor. Repeat the action.
Cross abs workout. Last but not least, you need to tone your cross abs. If you don’t exercise the criss-cross, your core will develop unbalanced, and the six pack will look weird. [25] X Research Source The following are exercises to tone the abdominal muscles on both sides.
- Side bend: Stand straight with your feet shoulder-width apart. Place your hands on your hips, then slowly bend to the side at the waist, moving your upper body to the right. Return to the starting position, then repeat the movement on the left side. If you want to make the movement more difficult, you can keep your hands at your sides, carrying a heavy object like a water bottle while bending. [26] X Research Sources
- Cross crunch: Lie on your back with legs elevated and knees bent at a 45-degree angle, legs hip-width apart. This move is easiest with your feet on a flat surface like a couch. Then, with your hands behind your head, using your core muscles to lift your head and shoulders off the floor, touch your right elbow to your left knee. Return to the starting position, then repeat the movement so that the left elbow touches the right knee. Exhale as you lift yourself up and inhale as you return to the starting position. [27] X Research Source
- Russian Cross crunch: Lie on the floor, bend your knees and place your feet under a weight. Lift your upper body off the floor. Straighten your arms perpendicular to your body, and twist to one side while exhaling. Return to the starting position while inhaling. Repeat and write to the other side. For a more difficult movement, you can practice while carrying a heavy object such as a water bottle, bag of rice or a large dictionary. [28] X Research Sources
Plank exercise. Plank exercises are important for any abdominal muscle group because they work all of the abdominal muscles along with many other muscle groups. [29] X Research Source The practice is as follows: get into a push-up position, using your elbows to support your body instead of your hands. Keep your body straight and make sure your hips don’t sag. Contract and squeeze all the muscles around the abdomen, not allowing the abdomen to sag. Maintain the pose for as long as possible.
- Relax your head and look down at the floor. [30] X Research Source
- When starting out, you should hold this pose for 10 seconds each time, then gradually increase the time to maintain. [31] X Research Source
- To make sure your body is in alignment, you should practice in front of a mirror.
Track your progress
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Keep a food and exercise diary. As with any exercise program, journaling is a good way to track your progress and gauge if you’re meeting your goals. [32] X Research Source
- Carefully note everything you eat and all the exercises you do each day.
- Journaling can help you identify areas of your diet and exercise routine that need improvement.
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Measure waist circumference. Since muscle weighs more than fat, these measurements are more important than weight when measuring progress.
- Measuring your waistline weekly will boost your sense of responsibility and reflect your progress. [33] X Research Sources
- For an accurate measurement, you can use a regular ruler, which measures right above the hip bone. [34] X Research Source
- Do not measure on clothing. Relax your muscles and don’t squeeze your stomach. [35] X Research Source
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Take pictures before and after the practice time. Since we often look in the mirror every day, it can be difficult to see progress over time without taking pictures.
- Take a picture of your body every two weeks and compare it with previous photos. Being aware of changes in your body will give you extra motivation. [36] X Research Source
Advice
- Cardio exercises and the right diet can also help you get six pack abs.
- Mix up exercises. This is a way for your body not to get used to the exercise regimen, so you don’t get bored and give up.
- The obliques are one of the fastest growing muscle groups and also the hardest to keep toned, so you need to plank regularly to stay toned.
- If you want to lose a large amount of belly fat, you should focus on diet and aerobic exercise first. After losing weight, you start doing abdominal exercises. That way you won’t waste your time building abs underneath the fat.
Warning
- To avoid back injury, you need to do all the abdominal exercises on the mattress. If you don’t have an exercise mat, you can use a blanket or two.
- Do not exert yourself too much. The goal is to feel fatigue in the muscles, not pain.
- Talk to your doctor before starting a new diet or exercise, especially if you have a medical condition.
- When working out the lower abs, remember to keep your lower back flat on the floor to avoid back injury.
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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 31 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,469 times.
Many people love to have six pack abs, but not everyone can afford to buy expensive exercise equipment or sign up for a professional gym. Fortunately, there are many abs exercises that don’t use equipment, instead using your own body and gravity as resistance. You can follow these steps to get a beautiful abs without having to resort to a bank account.
Thank you for reading this post How to Get 6 Pack Abs Without Equipment at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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