1. Hardstyle plank
Equipment: None.
Do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
2. Dead bug
Equipment: None.
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.
Trainer tip: “Make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible,” says Denzel Allen, a StrongFirst trainer in San Francisco. “I like this movement because it helps to train left-right coordination between the upper and lower extremities, which can help improve cognitive function, too.”
3. Hollow extension-to-cannonball
Equipment: None.
Do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set.
Trainer tip: “Engage as much as possible during the extension phase, and use the cannonball for recovery,” suggests Ashley Wilking, Nike master trainer and a trainer at Rumble Boxing. “Just don't completely let go. Think of it like you’re holding a crunch!”
4. Dumbbell side bend
Equipment: Single medium-weight dumbbell.
Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.
Trainer tip: “Be smart when you pick the weight,” says Wealth. “It shouldn’t feel impossible. Using reasonable weights will help you focus on keeping your abs tight during the exercise for maximum results. And keep that tempo nice and slow.” The real six-pack is not the lift itself—it’s the burning sensation you feel along the way.
5. Barbell back squat
Equipment: Barbell—no weights, though. For now.
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.
Trainer tip: “Think about maintaining tension in your abs throughout the entire movement,” says Wealth. “Once you have the movement mastered, you can add additional weights to the barbell. By going up in small increments, though, you’ll stay injury-free.”
6. Bird dog
Equipment: None.
Do it: Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set.
Trainer tip: “Be careful not to hyperextend your elbows! Maintaining a slight bend fires up those triceps,” says Wilking. “Keep the neck long by looking down and a few inches in front of you, and use the exhale portion of each breath to create tension.”
Diet:-
Foods to eat
Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet.
1.Fruits and vegetables
Fruits and veggies are very nutrient-dense, meaning that they’re low in calories but high in antioxidants, fiber, and an assortment of vitamins and minerals.
They may also boost weight loss and fat burning, making them a must-have for any ab-building diet.
According to a review of 10 studies, eating at least 4 servings of veggies per day was associated with a lower risk of weight gain and reduced waist circumference in women
Another study in 26,340 people showed that eating more fruits and veggies was linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat.
2.Whole grains
Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs.
In addition to being high in fiber, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants .
Some research suggests that eating whole grains can reduce appetite and influence your body’s energy use, both of which can affect body composition .
One small, 12-week study in 50 people also found that swapping refined wheat bread for whole-grain wheat bread led to significant reductions in belly fat .
3.Nuts and seeds
Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.
In a 6-week study in 48 people, eating 1.5 ounces (43 grams) of almonds per day led to significant reductions in belly fat .
Another study in 26 people showed that eating 1.2 ounces (35 grams) of chia flour daily for 12 weeks decreased body weight and waist circumference .
Pistachios, walnuts, almonds, pecans, and Brazil nuts are all great nuts to incorporate into your diet, alongside seeds like chia, flax, pumpkin, and hemp.
4.Fatty fish
Fatty fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which play a key role in heart health, brain function, inflammation, and weight control.
Eating fish can not only help you drop belly fat but also potentially reduce rick factors for heart disease, such as high triglyceride levels.
One study in 2,874 adults found that those who regularly ate fatty fish tended to have less belly fat and lower triglyceride levels. Similarly, eating lean fish was tied to lower waist circumference and triglyceride levels in women .
What’s more, fish is high in protein, which may promote abdominal toning.
Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss .
5.Legumes
Legumes are a family of plants that include lentils, beans, peas, and peanuts.
They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc .
In particular, eating more protein has been linked to improvements in body composition and reductions in belly fat .
Meanwhile, increased fiber intake is associated with weight loss and decreased belly fat.
6.Tea
Green tea has been studied for its potential to rev up weight loss and fat burning.
This is largely due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day.
One review of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference .
Black tea is also rich in flavonoid compounds that can stimulate weight loss.
One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.9-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss .
Other teas, such as white, oolong, and herbal varieties, may also be beneficial.
In fact, a study in 6,432 people determined that tea drinkers tend to have lower body weight and waist circumference than people who don’t drink tea.
SUMMARY
Fruits, veggies, whole grains, nuts, seeds, fatty fish, legumes, and tea are all nutritious additions to an ab-building diet.
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Foods to avoid
Besides adding healthy ab-building foods to your diet, you should avoid a few that may harm your waistline or overall health.
Here are a few items that you should limit or cut out completely if you want to get abs.
1.Sugar-sweetened drinks
Sugary drinks like soda, sports drinks, and juice can increase body fat and stall progress on getting abs.
These drinks are not only high in calories but also packed with sugar.
Studies show that drinking sugar-sweetened beverages may be linked to a higher risk of belly fat and weight gain.
Plus, a study in 31 people revealed that drinking sugar-sweetened beverages for 10 weeks reduced both fat burning and metabolism compared to not drinking them.
2.Fried foods
In addition to being high in calories, fried foods like French fries, chicken strips, and mozzarella sticks are also high in trans fats.
Trans fats are produced via hydrogenation, a process that allows oils to remain solid at room temperature.
Not only are trans fats linked to a higher risk of heart disease, but animal studies have also found that they may contribute to weight gain and increased body fat.
In fact, one six-year study in monkeys discovered that a diet high in trans fats caused weight gain and increased belly fat — even without excess calories.
3.Alcohol
In moderation, an alcoholic beverage here and there can be enjoyed as part of a healthy, ab-building diet.
However, excessive drinking can harm both your health and your waistline.
For example, one study in over 8,600 people found that greater alcohol intake was tied to larger waist circumference.
Another study in 11,289 people showed that those who drank more alcohol during each outing were more likely to have excess belly fat than those who consumed less than 2 drinks per occasion.
4.Sugary snacks
Sugar-filled snacks like cookies, cakes, and candies should be kept to a minimum if you’re looking to reduce belly fat and increase ab definition.
Many of these foods are high in calories, as well as added sugar in the form of fructose.
One study showed that adolescents who consumed the highest amounts of fructose per day tended to have more belly fat and approximately 5.7 lbs (2.6 kg) more fat mass than those who consumed the lowest amounts.
Plus, research suggests that fructose may increase hunger and appetite more than regular sugar, which could potentially lead to weight gain.
5.Refined grains
Refined grains like white rice, bread, and pasta have been stripped of many nutrients during processing to extend shelf life and improve texture.
Compared to their whole-grain counterparts, refined grains are typically lower in fiber and several key vitamins and minerals.
Studies indicate that swapping refined grains for whole grains may help support weight loss and decrease body fat.
One study in 2,834 people found that eating more whole grains was associated with less belly fat while refined grain intake was tied to increased belly fat.
SUMMARY
Limiting your intake of sugar-sweetened drinks, fried foods, alcohol, sugary snacks, and refined grains can help decrease belly fat to help you get abs.
