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This article was co-written by Monica Morris. Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 49,936 times.
Toned and attractive abdominal muscles are always a goal pursued by both men and women. Unlike men, women need to work harder to achieve this beauty. Biologically, some women have to work out harder to build muscle like men. They tend to accumulate more body fat, so the abs are hidden. Others hesitate to do muscle building exercises for fear that they will be overweight. Don’t worry – with a smart combination of diet and exercise, women can develop statue-like abs and cores without looking like a bodybuilder.
Steps
The belly
- Both methods work the core muscles in the abdomen. Overall, the abs run from the pelvis to just below the chest. The transverse muscles are quite large, but the rectus abs are quite thin. In order for your straight abs to show, you have to develop your core and lose fat around your waistline. [1] X Research Source If you want to have round and defined abs, you must work every part of your abs.
- Plank is also a good exercise for the core. The exercise itself is great for the core, but it’s also easy to create variations – you can work multiple muscle groups by adding other poses and/or movements.
- Lifting the legs helps to exercise the lower abdominal muscles. The lower abs are especially hard to work out and hard to “show up”, but if you can get them toned, you’ll have an eight pack! The core plays an important role in stabilizing the hips and spine, if these two positions are not stable then you are prone to back injury. [2] X Research Source
- Other lower abs exercises like reverse sit-ups and leg swings also target the area just above the hips, contributing to a toned area above the pelvis.
- Cycling abdominal crunches helps to exercise the intercostal muscles, which are an integral part of any abs workout. The muscles on the sides of the torso are not only important in terms of building abdominal strength and core stability, but they also look great if they’re in focus. Toned intercostal muscles will create a slim and solid appearance for the flanks.
- The intercostal muscles are likely to be the first muscle group to show up after a period of abdominal training. They will appear as thin lines from the lower rib to the hipbone.
- Cross crunches and side planks are also great for the intercostal muscles. Just a few minutes of practice will make you feel tired in the flanks!
- Perhaps when you do abs you mainly want to have a toned abs, but a varied exercise regimen is essential for good shape, balance, a strong spine, and good general health. Don’t miss any muscle groups between your chest and knees, or you’ll regret it!
- There are many types of exercises for the core support muscles. You can practice yoga like warrior pose, cobra pose or camel pose. Superman and pointing dog movements also help. A solid core is absolutely essential for a statue-like abs.
- You can’t just burn belly fat. This is a widely circulated anecdote. It’s not a matter of trying too hard for a particular body part, because exercise can’t get rid of fat in such a particular location. [3] X Research Source Actually fat is burned slowly throughout the body. To lose belly fat you have to lose body fat.
- You shouldn’t just train your abs. Doing lots of crunches will build strong abs, but you may not see sharp, toned abs. In order to have abs, it is often necessary to diet and make lifestyle changes (see below) to make the abs more visible.
Burn fat by changing your lifestyle
- Even if you just want toned abs and don’t care about the rest of your body, your training regimen should be varied and balanced. Balanced sculpting not only improves overall physical beauty, but is also better for abs. The core is used to support most strength training exercises, so the more varied the regimen, the better the abs and core! [4] X Trusted Source Mayo Clinic Go to Source
- Start by changing your current lifestyle so that you burn more calories throughout the day. For example, if you drive to school or work, switch to cycling or running. If you usually spend most of your free time watching television, try signing up for your local sports team or simply go for a jog. Over time, these small changes will help you lose excess fat, and then your abs will become more visible.
- A healthy weight loss goal is about 0.5-1kg per week. Half a kilo of fat equals 3,900 calories. To lose half a kilo per week you need to reduce 550 calories per day.
- Remember that any diet should be realistic, reasonable, and safe. You need to eat at least 1200 calories per day. Do not starve yourself or neglect your nutrition, or you can put your health in serious danger.
- Drink a lot of water! Water helps cool the body, has no calories and promotes weight loss. [5] X Research Sources
- As with most exercise, cardio beginners should only do it in moderation. Don’t overdo it – if you spend all your time doing cardio and don’t do strength training at all, don’t eat healthily and don’t rest, you could burn out and not get results.
Basic sit-ups
Advice
- Stay motivated and don’t give up.
- Do 20 reps a day, but when the abs are firmer, do 20 reps each time, 3-4 times a week.
- Drink at least 8 cups of water (250 ml/cup) every day.
- You must have a good diet or the results will not be as expected. Give up junk food, sugary foods and drinks, and all processed foods.
- When you do a new exercise, remember to use correct posture and technique to prevent neck and back injuries.
Warning
- If you have a medical condition related to your breathing or abdomen, you should consult your doctor before starting to exercise.
- Do not force the body to exercise excessively.
Things you need
- dumbbell ball
- Towels or exercise mats
This article was co-written by Monica Morris. Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 49,936 times.
Toned and attractive abdominal muscles are always a goal pursued by both men and women. Unlike men, women need to work harder to achieve this beauty. Biologically, some women have to work out harder to build muscle like men. They tend to accumulate more body fat, so the abs are hidden. Others hesitate to do muscle building exercises for fear that they will be overweight. Don’t worry – with a smart combination of diet and exercise, women can develop statue-like abs and cores without looking like a bodybuilder.
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