Many of the theories regarding abdominal muscle toning and definition have changed in recent years. Instead of endlessly repeating crunches on the floor, the trainers suggest a combination of diet, cardiovascular exercises and dynamic ab exercises. Learn more about how to tone your abs by trying the exercises described in this guide.
Steps
Method 1 of 3: Abs Exercise Tips
Step 1. Incorporate 15 - 20 minutes of ab workout into your schedule 3 or 4 times a week
Rest for a day between abs workouts.
Step 2. Focus on the deep muscles of the abdomen, such as the transverse abdominals, rectus abdominis, and internal and external obliques
Exercises for your pelvic floor are a great way to start controlling these important muscles that most people neglect in their workouts.
Step 3. Try to train your abs for sagging
As with weight training, the best way to define your muscles and make them work to the point where they need to regenerate on rest days.
Step 4. Prefer the exercises in an upright position to those performed lying on the ground
If you only have time to do a limited number of exercises, remember that standing or extension exercises work your entire core instead of just your upper muscles.
Step 5. Add weight to your crunches
When doing sit-ups on the floor, keep a weight of 2 - 5 kg on your chest to tone your muscles more. Your body will have to work harder to keep your shoulders off the ground.
Step 6. Breathe right
Inhale in the simpler parts of the exercises, then exhale when the effort is greatest. This will also avoid muscle injuries.
Step 7. Lift your abs in and up
To tone your abs, you will need to lift the deep and superficial muscles towards the ribcage. Many people let their abs come out, like a loaf of bread, adding bulk rather than definition.
As you do each exercise, visualize your abdominal muscles rising and moving inward. Look down at your abs from time to time and try to flatten your belly as you move
Step 8. Warm up with 5 minutes of cardiovascular exercise before doing any ab exercises
You will need to loosen your lower back to minimize fatigue. The abdominal and back muscles are tightly linked, and all good abdominal exercises will strengthen both muscle groups.
Step 9. Keep your chin fist-sized from your chest
Don't always look down, or you'll strain your neck. Conduct the movement with your abs, not your chin.
Step 10. Always do the exercises slowly
Taking an extra 2 or 5 seconds to each exercise will allow you to tone your muscles faster in the long run. People often use too much momentum to complete reps.
Method 2 of 3: Best Abs Exercises
Step 1. Do the plank
Get into a push-up position, with your feet hip-width apart and your arms shoulder-width apart. Look slightly forward on the mat as you hold the position.
- Have a timer handy. Start with 2 periods of 15 seconds with a rest period. Aim to achieve 2 1-minute periods. Do not hold your breath. Focus on controlling your breathing as the time passes.
- The plank is one of the best core exercises you can do, because it requires a lot of strength throughout the middle section of the body to remain static.
Step 2. Do side planks
Get into the push-up position. Rotate your body until your weight is supported with your left arm and left foot.
Keep your body straight and your hips elevated, as with the normal plank. Hold the position for 15-60 seconds. The side plank trains your obliques and core very well
Step 3. Do squats
Hold small dumbbells in your hand. Stand with your feet shoulder-width apart and sit as if trying to sit in a chair.
Make sure your knees never go beyond your toes. Pause and return to a standing position. The squat works the pillar muscles, such as the quadriceps, hamstrings, glutes, hips, back and abdominal muscles
Step 4. Do standing crunches
Get into a squat position, with your arms behind your head in a crunch position. Bend over, and when you get up, bring your left knee close to your right elbow.
Make sure your abs remain tight throughout the exercise. Keep your elbows on either side of your head and twist your knee to bring it closer. They will not have to touch each other, but the main movement of this exercise should come from the abdomen. Repeat 10-20 times
Step 5. Do bicycle crunches
Lie on your back with your knees at the table. Lift your abs until your shoulders are off the ground.
Keep your hands tucked behind your head in a crunch position. Extend your right foot as you rotate. Try to touch your right elbow with your left knee. Return to the starting position and extend your left foot as you rotate your left elbow to touch your right elbow. Repeat 10 strokes on each side
Step 6. Do lower leg raises
Put your arms behind your head in a crunch position. Keep your legs straight, as if you are trying to walk on the ceiling.
Lower your legs as far as you can towards the ground without letting your abs sag. Bend deeply inward to bring your legs back to the starting position. If you do it correctly, this exercise will train your transverse abdominis muscle, the muscle that is under the others and connects the abdomen to the back. Repeat 12-20 times
Step 7. Introduce exercise variations, or new exercises, every 2 weeks
There are dozens of variations of planks, squats, standing crunches and lower abs crunches that will help you tone your muscles in new ways.
Step 8. Try pilates or barre classes
If you're tired of your abs workouts and need new ideas, a pilates or pilates barre class is a great place to find them. Since most of the movements in these courses are core-focused, they will help you tone your abs quickly.
Method 3 of 3: Changes to Your Lifestyle
Step 1. Try high intensity interval training
Cardiovascular workouts 3-5 times a week for more than 30 minutes are key to burning the fat that hides your abs. You won't get a toned look if you don't burn all the excess fat in your body.
Step 2. Do strength training 3 times a week
You will burn fat faster if you do 30 minutes of weights or machines 3 times a week.
Make sure your abs are tight and close to your back during all weight lifting activities. As an added benefit, posi workouts usually require you to keep your core in a static position as they unfold, so you'll be able to tone your abs even faster
Step 3. Pay attention to what you eat
Many coaches believe that "abs work in the kitchen". Eat meals that are a combination of whole grains, fresh produce, and lean protein.
If you have a thick layer of fat between your abs and skin, you may need to follow a weight loss diet to complement your workout. Reduce calorie consumption by 15-25% for 11 weeks. Then, start following a maintenance diet that provides the calorie intake needed for your new weight
Step 4. Get enough sleep
People who sleep little have a tendency to accumulate fat in the central part of the body. This is because your body is not resting and not managing stress hormones well.
Step 5. Reduce the stress in your life
When you feel stressed, your body releases hormones that cause fat to be deposited in its core. Learning to manage stress better will help you have more sculpted abs.
