Creating A Six-Pack Abs Diet: A Fat-Loss Approach For Perfect into though is the fact that while these diets will help you lose weight, (female under 15%. ★ How To Lose Weight And Get A Six Pack - Fat Burning Pills Bodybuilding How To Lose Weight And Get A Six Pack Fat Burning Workout For Women Reviews: K. Lose belly fat: Use this abs workout to get strong core muscles and sexy, flat abs in no time By Jenny Everett January 28, You've been obsessing over your abs.
With a little bit of effort and changes to your routine, you can sport a six pack as well. Read this wikiHow to find out how! Do plenty of ab-targeting exercises including planks and crunches. Do lots of cardio to burn calories. Eat plenty of lean protein, fruits, veggies, nuts, seeds, and whole grains.
Eat small portions of food in regular intervals. Crunches are another great way to get abs quickly and effectively, and there are tons of variations on crunches. Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a degree angle. With your hands near your temples, or crossed on your chest, lift your shoulder blades off the ground a small bit and feel the "crunch" in your abs.
Exhale and go back down to the ground. Instead of keeping your hands at your temple, do a basic crunch while stretching your arms overhead with your palms crossed. Keep your arms outstretched above your head at all times while you complete the crunch.
Try the cross-body crunch. With your hands to the side of your head and your fingertips at your ears, gently behind your head, bring your left elbow and right knee together when you crunch.
Go back down and bring the right elbow and left knee together as you crunch. Try to bring your shoulder up towards your knee rather than just your elbow. Remember that the key is to contract the abs as you perform the movement. Try the legs on exercise ball crunch. Instead of having your legs bent on the ground, place your legs at a degree angle onto a large medicine ball. Slowly roll your shoulders off the floor and contract your abs, as in a regular crunch.
Move down and repeat. Try the decline crunch. Lower yourself down so your body is completely in-line with the bench. With your hands crossed over your chest, gently lift your shoulders up, contract your ab muscles, and hold it for a second. Lower your torso back down and repeat.
Try a rotation of crunches. Do the plank exercise. The plank exercise is one of the most reliable, deceptively simple ways to give great definition to your abs. All you need is a flat surface, a little bit of time, and some serious gumption as you feel the burn. Get down in the prone position. The tips of your toes and your forearms — from the bottom of your elbow to your balled-up fist — should be the only parts of your body touching the floor.
Make sure your weight is supported by your toes and your forearms. Keep your body as straight as possible at all times. Hold this position as long as you can.
To increase difficulty, an arm or leg can be raised. Place one foot on top of the other to also increase difficulty. Take two chairs of equal height, and rest your forearms on them, then pick your legs up off the floor in an up and down position.
Another great ab-builder is leg raises. Shift your hands underneath your glutes. Gently lift your feet an inch or so above the ground, so that they are just barely hovering above, and are parallel to the ground. Keep this position until you start to feel a burn in your abs. Slowly lift your outstretched legs, with your knees bent a touch until they make a degree angle to the floor.
Your body should form an "L" shape. When your legs have reached the degree angle, lift your hips up off the floor with the bottoms of your feet facing the ceiling and contract your abs for a second. Gradually lower your legs back down to the starting position, exhale, and repeat. Do cardio as much as possible. Set aside at least one day a week to run a mile.
Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water! Work out your abs for about minutes, 3 days a week, at first.
Work up to exercises all 5 days of the week. Eventually, when it gets easier, do ab workouts twice each day, 5 days a week. Watch what you eat! Eat plenty of protein to build those ab muscles. Avoid sugar all together and reduce your caloric intake. Lean meat, such as beef, fish, chicken, or turkey.
Lean protein, such as eggs and soybeans tofu or other beans. Antioxidant-rich fruits and vegetables, such as spinach, kale, blueberries, or strawberries. Nuts and seeds, such as walnuts and sunflower seeds unsalted. Whole grains, such as oatmeal or whole-grain pasta.
Rich sauces, heavy cream, ice cream, desserts and carbohydrates bread, starches, etc. Sweets, such as candies, cakes, and pastries. Processed foods, such as sweet breakfast cereals, chips, or fish sticks high in sodium. Shoot to eat about times a day, just with really small portions. For a snack, go for a banana and some walnuts, or a small bit of Caprese salad.
Your biggest meal of the day should be before mid-day. Try not to eat right before you go to bed. Avoid those late-night snacks! Drink plenty of water.
A suitable allowance of water for adults is 2. Drinking water also prevents you from drinking other alternatives which contain calories while still keeping you hydrated. Sugary drinks — even those like Diet Coke, or Coke Zero — will not contribute to your overall health like plain, filtered water will. Green tea is packed with antioxidants, which are instrumental in curbing free radicals — cells in your body that attack other cells and contribute to aging.
Drink a big glass of water or green tea right before a meal. How many weeks do you have to do this until you get your result? Michele Dolan Personal Trainer. Six to eight, possibly more if you have extra weight around the middle. Very slim people will see results faster.
Not Helpful 9 Helpful How long do I do each of these exercises? Not Helpful 49 Helpful Most track coaches have their junior high girls do abs after running workouts.
Not Helpful 92 Helpful Do you have workout tips for teenagers? Try squats to build core strength and gluteus muscles, leg raises, crunches are great for sculpting abs. Not Helpful 53 Helpful What exercises do you suggest when you want quick abs? The bicycle workout is a good one for quick results, because it is an exercise that mainly works the core of your body. Try this workout every night if you can, if not, at least four to five times in a week.
Not Helpful 61 Helpful How long will it take me to get abs? If you are certain you can stick to the exercise routine, it should take you about six to seven weeks to start seeing result from your hard work. You could also watch motivational videos on YouTube. Google things like "motivation to work out" or "motivational quotes for exercising. Not Helpful 2 Helpful Is it okay to eat sugary foods every once in a while?
Yes, it is okay to have them occasionally. Not Helpful 24 Helpful What should I do if I get the urge to eat sugary foods?