You have six pack abs because you are an athlete but those abs are also important to any woman even if she is 37 years old. Anyone who has the ability to get those tummy splits within one month. If you exercise regularly and eat healthy food, there is a chance to get wonderful abdominal divisions. This method we offer is wonderful, but it requires discipline and hard work to reach the desired goal.
To get the six divided abs : You need to know the calorie deficit!!
Although there are many diets to lose weight, there is a rule that must be followed which is to burn more calories than the calories you eat. This method is the best way to lose weight and abdomen and get the six abdominal muscles.
How do we create a calorie deficit?
1- Weights and Cardio:
There are two schools of thought about fitness related to cardio and weight loss, there are cases with high heart density and others with stable heart density. The high intensity state of the heart has the ability to burn calories faster, but the other stable state takes longer to burn fat. Choose what you want from both situations and remember that what matters is the calories you burn.
2- Diet:
We cannot prescribe a diet that suits everyone. Because everyone is different from the other. So you have to know your body and know what works for you to lose weight. There are people who fast intermittently to lose weight and control eating, in addition to the health benefits of fasting.
If you eat a lot of protein, replace it with fruits and vegetables, and a few carbohydrates and healthy fats.
3- Drink plenty of water:
Drinking plenty of water makes you feel full and also makes the body hydrated all the time. Fill a bottle of water and put it in your bowl, and when you feel hungry, drink plenty of water before eating. Because there are many times when we feel hungry because we are thirsty so always be hydrated so that you eat less
4- Abdominal exercises:
There is a common saying that is not true about weightlifting. It is not possible to burn fat in a specific area by exercises specific to a specific area. Many times muscle can only be built in this area. Spend 20 minutes a day in the gym to do abdominal exercises that do not burn fat.
5- Weight loss pills and supplements:
These pills contain ingredients that are not primarily associated with weight loss and may be dangerous when consumed in excess. Therefore, you must stay away from these illusions and start working hard to achieve the goal, which is the six abdominal muscles.
Exercises to get the six abdominal muscles:
You have now learned some simple tips to get abdominal muscles, now it is time to learn the necessary exercises. The secret here is not only in the abdominal exercises, but all the exercises and exercising 3-4 times a week to get the abdominal muscles.
- Cable exercise:
In this exercise, the abdominal muscles are pressed and focus on the contraction and relaxation of the abdominal muscles well to obtain the hexagonal division of the abdomen.
Method:
- Sit on the ground with support on your knees and hold with both hands a stick or rope fixed to the wall, or use the device designated for this sport.
- Hold the stick or rope while keeping your back straight and fixation on the ground with your knees and extend the body forward a little while bending the hands so that they are at a right angle.
- Pull the stick down while maintaining the shape of the hand and pull the body down while putting the stick back behind the neck.
- Maintain this position for 10 seconds.
- Repeat the descent and rise in the same way 10 times and repeat this group 3 times a day.
2. The wheel exercise:
This exercise helps you move all the muscles of the thighs and hands, press and tighten the abdominal muscles until the six sections of the abdomen are formed.
Method:
- Lie on the floor with the palms of your hands under your head and raise both feet.
- Begin to return your right foot to the top towards the abdomen and move the left hand towards it so that the elbow of the left hand touches the knee of your right foot with the extension of the left foot.
- Repeat this step 10 times.
- Take a deep breath for 10 seconds.
- Do the same steps with the left foot and right hand and straightening the right foot.
3. Hanging leg exercise:
This exercise requires high physical fitness and strength in the arms, as it is highly relied on the strength of the arms to carry the body and hold it for several seconds, which helps to divide the abdominal muscles well.
Method:
- In this exercise, we will need a stick fixed and hanging from the ceiling or use the device designated for this sport in sports clubs.
- Stand on your feet straight with your back straight.
- Hold the stick with both hands and take a deep breath and suck your belly.
- Raise both feet straight so that they are at a right angle and maintain this position for 10 seconds.
- Get down to the ground and take a deep breath.
- Repeat the same steps 10 times.
4. Spider exercise
In this exercise, more reliance is placed on the arms and the movement of the feet, which helps to tighten the abdominal muscles well, which helps to form the hexagonal division.
Method:
- Lie on the floor on your stomach, raise your body to the ends of your feet and place your hands on the elbows.
- Take a deep breath and suction your abdomen and begin to move one of your feet towards your abdomen in a bend, then straighten it again.
- Take a little rest, then repeat this exercise 3 sets.
5. Feet Raising:
This exercise helps to tighten the lower part of the abdomen, which helps to form the six muscles in the abdomen.
Method:
- Lie on the floor on your back completely straight.
- Put both hands at your sides.
- Take a deep breath and start lifting both feet up completely straight and not bending the knees.
- Repeat this exercise 10 times.
note :
Getting six abs requires hard work, discipline, planning, and some physical and mental effort, and if anyone tells you otherwise, they are lying to you.
There is no secret to getting a slim body, just cut calories, exercise regularly, carry weights, eat healthy, stay hydrated, and don’t believe the magical promises, and if you do all of that you will get what you want in one month.
