20 Great Ways to Tone Your Abdominal Muscles
1. Get rid of myths.
Many do not know the truism: it is impossible to get rid of fat in one single part of the body.
There are no specific exercises or foods that can only transform the abdomen.
The only way to do this is to adjust your diet and be physically active, and the body will change after that.
Fortunately, many of the exercises aimed at training the muscles of the core will also put in order and press.
If an advertisement for a product promises that it “burns fat on the stomach,” you should know that this is a hoax.
2. Eat fruits and vegetables
Want to be fit and stay healthy? Without proper nutrition is not enough!
According to the USDA, and also, according to my trainer and nutritionist, you need to eat 5 servings of vegetables and fruits a day. They contain a lot of fiber and antioxidants while providing the body with much-needed energy.
Chips and sweets? Forget about them!
One of the main secrets of a slender tummy is proper nutrition. Everything is straightforward!
3. Do not consume empty calories.
When fruits and vegetables are present in the diet, there is no need for empty calories. I’m talking about carbonated drinks, sweets, chips, fast food, and other harmful products.
4. Run
Running – great cardio and a great way to transform not only the legs but also the stomach.
Do not believe?
Look at the Olympic runners! Please note that each of these girls just perfect press.
If running seems too hard for you, try jogging or walk at an energetic pace.
5. Do not forget about gymnastics.
Exercises such as “jumping” and “mill” can be quickly done at home. It is an excellent opportunity to tone the abdominal muscles!
Include them in your daily schedule, and you will soon enjoy the results.
To make workouts more fun, do them with your children!
6. Do yoga
Yoga is known as a great way to get rid of stress and make the body more flexible. But did you know that it is also an effective means to tighten the abdomen?
Many postures and stretching movements have a beneficial effect on all muscle groups.
Sign up for a local school or studio, or work on training DVDs. Anyway – be sure to try yoga!
7. Twisting
Understand a simple thing: it is impossible to achieve a slender belly without twisting.
Try different options: use an incline bench, cross your arms over your chest, fold to either side or turn over your head. In the latter case, do not press your palms to the back of the head. Otherwise, you risk pulling the head forward, removing the load from the abdominal muscles.
Do 12 repetitions in 2 sets.
8. Hyperextension
Almost in any gym, you can find a Roman chair that allows you to perform this exercise.
Put your hands behind your head, lean forward, and then rise back.
The main thing is not to bend back, keep your legs, back and head in one line in the upper phase of the movement (when you lift the body).
To begin, make 2 sets of 12 repetitions, and eventually increase their number to 20.
9. Raising and lowering the torso
Exercise is like twisting, only in the opposite direction.
Sit on an incline bench with your feet up, slowly lower into a recumbent position, and then rise back.
Do 12 repetitions in 2 sets.
10. Oblique Twists
Want to have elegant horizontal muscle lines along the abdominals? Oblique twisting is just what you need!
Lie on an incline bench with your feet up. Raise the torso, trying to reach the right knee with the left elbow, and then drop back. Do the same in the other direction.
Perform 12 twists in 2 approaches.
11. Twisting with a dumbbell press
Take lightweight dumbbells and lie down on an incline bench with your feet up. Raise the torso (as in the classic version of the exercise), and then with dynamic movement squeeze the dumbbells up above your head.
Do 12 reps in 2 sets.
12. Twisting with weight
Let’s complicate the exercise a bit to work out the abdominal muscles even better!
You will need a weight of 3-5 kg.
Take a starting position on an incline bench, as in the previous exercises, but only by bending your legs. While holding the weight above the head, lift the torso and touch it to the legs.
Lift the weight again and move the body back, but without touching the bench. Repeat the exercise.
Make 12 twists in 2 approaches.
13. Planck
Planck is much more effective than it might seem at first glance.
Lie on the floor, face down. Straighten the body in a line, leaning on the forearm and socks. Do not raise or lower the pelvis!
Keep the position as long as possible. Try to hold out for at least 1 minute.
Well, remember the physical education lessons?
Stand straight, legs apart shoulder-width apart.
Bend over and touch the left toe with the tips of the fingers of the right hand. Straighten up. And then repeat the movement in the opposite direction.
This seemingly simple exercise is one of the best ways to tidy up a problem stomach.
15. Use barefoot
Perform simple exercises with bosu, as these beautiful gymnastic apparatus are extremely useful assistants in working on the press.
Why?
They make you put extra effort into maintaining balance, which has a positive effect on the core muscles.
16. Oblique twisting + “Bicycle”
Strange hybrid? But it works great!
Lie on your back, put your hands behind your head, bend your legs and lift them off the floor.
Perform oblique twisting, moving the left knee towards the right elbow and vice versa.
17. Lift sitting legs
Try this exercise and see how effective it is!
Sit on the bench, pull your arms back and grab its edges to maintain balance.
Bending your legs at the knees, lift them, barely touching the hips on the chest. Move in the opposite direction, but do not touch the heels of the floor in the lower phase of the exercise.
Keep your back in a straight position, even if you have to pull the body back slightly.
Repeat 12-15 times in 2 approaches.
18. Lift the legs on the back
“Close relative” of the previous exercise.
Lie back on the floor, put your hands along the body.
Straighten your legs, push together and lift about 25 cm from the floor.
Hold the position as long as possible. Try to hold out for at least 1 minute.
I promise a burning sensation in the abdominal muscles!
19. Swing your legs lying on your back.
As in the previous exercise, lie down on the floor, lift your legs, but instead of keeping them stationary, alternately move up and down, as if taking small steps.
Burning again? Fine! So you’re on the right track to the perfect press!
20. Pushups
I always thought that push-ups only work through hands, but I was wrong. After all, they also tone up the muscles of the abdomen, cortex, shoulders, back, legs … The list can be continued for a long time!
The main thing is to keep your back in a straight position and does not swing.
Now in your arsenal of as many as 20 ways to bring your tummy in perfect shape!
Of course, some of them are not simple and make you a good sweat. But there are quite comfortable and fun, which will give a lot of pleasant moments. Anyway, all of them will help to achieve excellent results.
