5 Effective Exercises To Get Hard Abdominal Muscles
Not sure what to do with your loose stomach? Do you want to get hard abdominal muscles? Your stomach is without a doubt one of the hardest places to get rid of fat.
But the main reason why people do not see results has nothing to do with diet or exercise routine. These are obviously part of the process, but the most important aspect when it comes to gaining hard abdominal muscles is a mental attitude.
Focus on one goal
The first thing you need to do is:
- Decide what it is you want and what do you need to do to achieve it?
- Reassure yourself and repeat that you are ready to do it.
- Establish goals that you want to reach.
- Look ahead, visualize that you are reaching your goals. Believe in yourself.
- Stop procrastinating! It’s time to start…
What should I eat?
Seeing thousands of diets online, in magazines, and hearing about them from friends is nothing new. The problem with these diets is that the majority of them lack macronutrients, which means: proteins, carbohydrates and fats. Because of this, the body begins to experience deficiencies.
What happens is that the person loses weight very quickly because they have used up all the glycogen deposits in the muscles. These are carbohydrates found in muscle structure. Therefore , you weigh less, but their muscles will be flat and weak, and they will not have hard abdominal muscles.
Do you want to avoid this? Of course!
Today we are talking about foods that you should include in your diet:
- Eggs: Eggs are an excellent source of protein. Thanks to their lucein content, they strengthen your muscles.
- Bananas: their high levels of potassium contribute to the nerve impulses in the muscles.
- Oats: Oats are ideal for breakfast. It gives you proteins to start your day with, as well as vitamins and carbohydrates.
- Spinach: contains calcium and nitrates, which favor the contraction and firmness of the muscles.
- Red meat: Red meat is rich in protein, iron, zinc and contains B vitamins that help with muscle functions.
- White tea: This tea has chemical substances called polyphenols that act as antioxidants and help to highlight the muscles.
- Cashews: When eaten in small portions, this nut generally improves the body’s functions. It contains magnesium, zinc, phosphorus, calcium and potassium.
Exercises for hard abdominal muscles
1. Situps
- First, lie down on the floor or a bench.
- Then, bend your knees and place your hands under your head.
- It is important to keep your elbows out.
- As for your head, it should be in a neutral position so that you have space between your chin and your chest.
- Now, lift the torso up without putting pressure on your chin. You will feel a contraction in your abdominal muscles. Then lift your shoulders off the floor.
- Return to the starting position and repeat.
- Do 4 sets of 10 repetitions.
2. Side plank
- To begin with, lie down on the side.
- Then, place your palm on the floor.
- Do the same with the foot closest to the floor.
- You need to form a triangle to lift yourself without bending your hips.
- Hold this position for 30 seconds.
- Repeat this process on the opposite side.
3. Hip swing
- First, lie down on the floor.
- Then sit up so that your legs are still bent.
- Put your arms behind you with your palms on the floor.
- Then move your legs from one side to the other like windshield wipers. Your knees should touch the ground each time.
- Do 4 sets of 20 repetitions.
4. Hip lift
- First, lie down on the floor or a bench.
- Then lift your legs (without bending your back) at a 90-degree angle.
- Now, slowly lower your legs and lift them up again without letting your head lift up.
- Do 4 sets of 10 repetitions.
5. Elevated hotel extensions
- To start, look for a solid wall and stand with your back to it.
- Then put your hands on the wall, and gradually lift your foot up against the wall.
- Now, bend a knee toward your chest and return as if you were kicking the wall.
- Do the same with your other leg.
- Do 4 sets of 10 repetitions with each leg.
So, when do you start?
