The pumped up abs makes the figure more toned and beautiful. To achieve this, it is important to combine proper nutrition and daily exercise, which takes only 20 minutes a day. Moreover, to perform them, it is not at all necessary to go to the gym.
Instructions
Step 1
The number of repetitions and approaches for any exercise depends solely on your physical fitness. In any case, they need to be performed all the way, increasing the number of repetitions every week.
Step 2
Swing your upper abs. Lie on the floor, put your hands behind your head in the lock, and leave your legs straight. Raise your upper body as high as possible without raising your legs. If this is still difficult for you to do, tuck your feet under a sofa or chair, thereby creating a fulcrum.
Step 3
Do medium muscle strengthening exercises. Leave the starting position and movements the same, only bend your legs at the knees. At the same time, try to strain not the back, but the muscles on the abdomen, so that the big load falls on them.
Step 4
Pay attention to the lower press. Sit in a chair, grab the seating area with your hands, and keep your legs straight. Keeping your back straight, slowly raise your legs to your chest, bending them at the knees, and then also slowly return them to their original position.
Step 5
Strengthen your obliques for a perfect abs. Lie on the floor in such a way that the upper body is straight, and the lower one, with the legs bent at the knees, is turned to the left. Place your hands behind your head and lift your chest, focusing not on the neck, but on the abdominal muscles. Then turn your legs to the other side and repeat the exercise.
Step 6
To make the abs more beautiful and take less time to strengthen it, exclude fatty and high-calorie foods, carbonated drinks and beer from your diet. Eat small meals 4-5 times a day. And forget about heavy snacks before bed.
Step 7
Try to move more and spend time outdoors. Better yet, go jogging, because this is the surest way to burn excess fat.
