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Nothing screams fit for me like seeing those lines along someone’s midsection.
While genetics plays a big role in how easily your abs will show, there are some tips that can help make those abs pop more.
After speaking with her superfit friend and personal trainer Kaitlyn a few weeks ago, she agreed to share what she and her clients have found to work for her to achieve this definition.
10 Tips to Watch Your Abs
Of course, you have to clean up your diet, exercise, and generally be pretty lean… but what does all of that actually look like? We kept it straight and simple with these ab tips.
1. Combine total body exercise and interval cardio training.
Doing ab exercises alone will not give you a six pack. You need to remove the fat around your abs by doing full body exercises and interval cardio training (3-5 times a week).
High-intensity interval training (HIIT) workouts that alternate between high-intensity and low-intensity periods are considered the most effective at reducing body fat levels.
In fact, we’ve just written about the benefits of Sprint including actually helping people lose body fat.
2. Eat less and move more.
Your diet is 50% of your work! You need to burn more calories than you need to lose body fat. My favorite saying is, “eat less Move more.“
One of the best ways to reduce overall calorie intake is to drink less sugary drinks and alcohol.
Many will also recommend that you eat foods that are proven “fat burners,” such as lean protein, salads, and vegetables. (read more metabolic efficiency)..
Salmon, eggs, berries, and avocado are some of the best fat burning foods that will help you lose belly fat for six pack abs.
Just remember that eating doesn’t burn calories. But they help you build muscle, which then increases your metabolism.
3. Strength training is essential.
If you’re doing a lot of core work with no results, it’s probably because you’re not strength training enough. Learning how to move in heavy lifting means that your core will be worked through the entire workout.
You’ll find that most musclebound guys don’t do a lot of specific work and still have that six pack!
We’ve talked a lot about does running give you abs? And the answer is not without strength training.
4. Relax your abs.
Abs are just like any other muscle in your body and respond best to intense training every couple of days. Working on them too often with too much intensity will give you minimal progress.
5. Mix up your workouts now.
This is more important than doing 100 crunches every day! Do 15-20 repetitions of each exercise, then move on to something else.
This is why we created the 30-Day Core Program. That’s 10 minutes a day, which will keep your body working in different ways.
And don’t be afraid to add some weight training to your core! You need to build muscle to show something.
6. Improving your posture
If you lean in, your stomach will melt. Align your ears over your shoulders and your shoulders over your hips (when sitting). To take it further, make sure your hips are over your knees and your knees are over your ankles when you’re standing. Pull your navel toward your spine and keep your weight on the balls and heels as well.
But check this post Loosen your hips To lose the lower abdomen!
7. Believe in “slow and steady.”
You have to remember that there are No quick fixes..
You have to plan for a slow and steady growth. You will experience setbacks, obstacles and disappointments along the way, but the rewards come with time and consistency.
8. Engage your abs.
Engage your abs during your workout (and whenever you’re sitting around!) Try pulling your navel toward your back for 15 seconds every other minute.
Try it while running…it’s like doing a plank, forcing your entire core to work intensely.
9. Ignore the upper vs. lower abs rule.
If you’re only doing crunches that focus on your upper abs, you’re neglecting the rest of your abs—your lower ones!
Focus on TOTAL ab exercises like planks, bicycles, and leg lifts that engage your entire core.
10. Speed up your daily activities.
Be active instead of sedentary. Reduce computer and TV time and move more. Taking the stairs whenever possible and parking away from the store are just a few ideas to add more activity to your day.
Just by increasing your daily exercise (in very simple ways!) can reduce body fat levels and reveal that six pack!
A note on nutrition
As you can tell, having visible abs is a combination of working on building muscle, especially your abdominal muscles, to become stronger and bigger, while also having lower body fat levels. to try for
Pay attention to yourself. Nutrition And learn How to lose body fat Skip those simple carbohydrates for some high-fiber foods instead. Simple carbohydrates such as soda, baked desserts, and white pasta are more easily converted to body fat.
So avoid them by eating high-fiber foods like fruits, vegetables, and whole grains that will help keep you full longer while reducing your overall calorie intake.
Be sure to keep nutrition and your macros in mind so all your hard work in the gym doesn’t go to waste!
More Tips to Lose Body Fat
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