How to get abs in 1 week?
There is nothing more unsightly, for both men and women, than small bulges around the waist and stomach. These fat deposits completely deform our physique, our silhouette, so how to remedy it and finally have nice abs?
To get pretty chocolate bars, in short, firm and sculpted abs like those of your favorite athletes, here is tips and tricks to get abs quickly.
1. Exercise to get abs
The first practical advice for having abs is of course to play sports. How do you want to have visible abs or at least have a flat stomach if you do not practice any sport and physical activity?
Sport makes it possible to develop the muscles of the body and to make the stomach firmer and therefore to gradually see the appearance of beautiful, well-drawn and sculpted abs. Below in this article you will find ideas for physical activities to practice as well as several weight training exercises to build strong abs.
If you are looking for tips to slim your belly, this article is worth reading: Grandma’s tips for a flat stomach.
2. Cardio training exercises to have abs
Among the sports and exercises that you can practice to work and strengthen the abs, cardio training exercises are very effective.
In fact, cardio training exercises allow you to burn fat and firm the body. Here are some cardio exercise ideas:
- Fast walk
- Elliptical trainer
- Jumping rope
These exercises work the whole body and the abs as well. For best results, it is recommended to do a 45-minute session 2 to 3 times a week. It is important to give the maximum so that the results are visible quickly.
Buy Abdominal Trainer:
Whether it is to practice certain endurance exercises or to work and strengthen your abs, here is a training device with 5 levels of difficulty.
Fitmaxx 5 for abs
- Ideal for working the abs
- 5 levels of difficulty and speed
- For abs, buttocks, thighs and arms
3. Ab exercises to have well-muscled abs
To have a flat and firm stomach, you can’t put aside abs exercises. These bodybuilding exercises can indeed strengthen the abdominal strap and eliminate fat in the belly. Admittedly, abdominal exercises are excellent, but you have to know how to practice them. Here are some exercises to help you get beautiful abs quickly.
You can also go straight to the video that shows all the exercises in a 10 minute program a little further down in this guide!
Great care must be taken in the practice of abs exercises because if they are badly chosen or badly executed, they can quite simply make the belly hard without eliminating the bulges.
Work the obliques of the body:
- Stand up with your legs apart and your arms extended along your body.
- Hold a weight or a water bottle in one hand.
- One arm at a time, raise your arm up and hold your movement. Take a deep breath and come back down.
Do 5 sets of this exercise to build your abs quickly.
Lie on your back with your hands behind your head and straighten up. Then go back down. Repeat this exercise several times and your abs will become stronger.
Straighten the legs:
Lie on your back and lift your legs up and back down. Do several sets. You will see how much your abs will work with this exercise.
Pedaling to build abdominal muscles:
- Lie on your back and put your hands on the temples of your head.
- Bring your right knee to your left temple and then your left knee to your right temple.
It’s like you pedal, but lying down.
Combine leg and back straightening:
Lie on your back and bring your legs and head up at the same time. This exercise is difficult and it will be very beneficial for working and strengthening your abs.
Oh yeah, if you have belly to spare, it’s best to focus on the crossbars first before the straights. This allows you to flatten your stomach faster before building it with other exercises.
All of these exercises are also excellent for losing fat as you will discover here: Tips for losing belly fat.
4. 10 Minutes: Abs Workout
If you prefer to watch a video then here is one that our team particularly appreciates. 10 intensive minutes of Abs Workout-type exercises to have a flat stomach and nice, muscular and well-defined abs. In addition to the abs exercises you will also find sheathing exercises. Sheathing exercises are really great for working the abdominals in depth and effectively.
5. Contract your belly for beautiful abs!
We all have a busy life and unfortunately the time to train and play sports can sometimes be lacking. No matter the time of day; morning, noon, evening, the contraction of the belly is an excellent trick to work and have abs.
Whether you are at school in your French class, at work in front of the computer screen or even standing up cooking or waiting for something, contract your belly and then release it. Doing several sets throughout the day will help build abdominal muscle.
An abdominal muscle-building belt… Yes or no?
Of course there are also gadgets to help build abs and stomach muscles. The abdominal belt is one of those devices that would help to have visible abs faster. Of course, for the weight belt to be really effective, you will have to do sports, weight training and eat well, otherwise it will be much less effective.
6. Pay attention to your diet to have visible abs!
Eating well is extremely important for health as well as for keeping fit. How can you expect to have abs and a flat stomach in a few weeks if you don’t pay attention to your diet.
Reduce high fat dishes:
To have concrete abs, sport alone is not enough unfortunately. Indeed, how build muscle and burn fat if you keep eating pizza, fries or greasy burgers. Reducing the amount of fat in your diet is a good start to losing belly fat.
Avoid carbonated drinks:
Certainly, it is recommended to drink at least 1 liter and a half of mineral water per day, but soft drinks are to be avoided. It causes bloating. So always favor water over soda and other sugary drinks.
Reduce alcohol intake:
Alcoholic beverages, especially beer, are indeed very high in carbohydrates and can loosen muscle mass and therefore slow down your goal of build your abs.
Prioritize proteins to sculpt the abs:
If your goal is to sculpt and build abdominal muscles then it is important to consume a good quantity of protein foods every day.
For example, athletes must increase protein consumption to better develop muscle mass and to compensate for excess calories lost. So what to eat?
- Chicken and turkey
Some protein supplements help build muscle mass. This may help, but don’t rely on protein supplements alone. This product must be combined with physical training and other tips offered on this page to have beautiful visible abs.
No matter what exercise you do, body flexibility is very important! Here is an article about it: How to improve your flexibility?