It can be more difficult to get a sculpted abs than to pump up your chest and biceps. The problem is that all fat deposits accumulate primarily in the abdomen. Therefore, strength exercises are not enough to quickly pump up the press. You also need aerobic exercise and the right approach to nutrition.
Instructions
Step 1
Having a positive attitude and motivation is where you should start training. To do abs quickly, define a goal you are aiming for. Find on the Internet or in a magazine a photo of an athlete with ideal, from your point of view, press. It is advisable that the chosen ideal has a physique similar to yours. Hang your photo in a prominent place. It is preferable to place the photo in the place of your training. If you go to the gym, add a photo to your self-control diary. Tune in to regular workouts for a month or more.
Step 2
Make a lesson plan for the month ahead. Your plan should be based on 15-20 minutes of daily pumping of the press. One day a week, be sure to take a day off to recover from stress. Record all your workouts and accomplishments in a self-control diary.
Step 3
Divide exercises for different abdominal muscles by day of the week. For example, on the first day, you can pump the upper and lower abdominal muscles, on the second day - the obliques.
Step 4
Vary the exercises for the same muscle groups throughout the week. You can do resistance training one day a week, and another day at a fast pace without weights. This will allow you to work out the muscles thoroughly and avoid monotony. And the body quickly gets used to monotonous loads.
Step 5
Include aerobic exercise on a stationary bike, treadmill, or skiing 1–2 times a week in your plan. Aerobic exercise improves the body's metabolism and helps burn fat in problem areas. The duration of the workout is 30-60 minutes.
Step 6
Cut back on your fat intake. Give preference to foods that contain protein and fiber. Proteins include eggs, dairy and meat products, fish, nuts, peas, lentils, and beans. Fiber is found in large quantities in cereals, vegetables and fruits. Eat small meals 5-6 times a day. Stop eating 3-4 hours before bedtime. Calories taken overnight will be stored as fat on your belly.
