Secrets of beautiful abs. How to achieve relief?

Shaped abs are the dream of many people. However, working out the relief is not as easy as it seems at first glance. Exercises on the abdominal muscles alone will not be enough. Popular fitness blogger Igor Vojtenko explains in simple words how to make the abs your calling card.

Myths and reality

Before you start talking about training, you need to understand that most people who have no idea about abs are sure: training is the most important condition for beautiful relief.

But in fact, the desired cubes are primarily the result of a proper diet. After all, fat is the main obstacle for outlined and tightened abs. Unfortunately, it is not possible to get rid of it only by training.

The fact is that all known press exercises do not burn a large number of calories, and therefore can not significantly affect fat burning. Even the energy that can be spent during an intense 15-minute press workout is more than compensated by a modest meal. So, in fact, beautiful abs actually starts precisely with diet. Remember this when you look at yourself in the mirror and look for the results of your hard work in training.

The formula for beautiful abs

Beautiful abs are a symbiosis of two components:

• low percentage of subcutaneous fat (10-13%), which is achieved through calorie deficit and increased activity;
• trained abs.

And the first point is even more important than the second.

Therefore, desperately training the abdominal muscles, you should always remember that the cubes can be perfectly pumped, but hidden from view behind a layer of fat.

For everything to be perfect, follow this plan:

1. Using a calorie calculator (any free one on the Internet will do), calculate your daily intake (for example, 2400 kcal), subtract 500 from this figure and start eating with this caloric value.
2. Next, add more activity on a daily basis. This can be cardio exercise, 30-60 minutes of walking in the morning or evening, playing your favorite sport (basketball, soccer, tennis). The load will help you burn an additional 300-500 kcal per day, which will have a positive effect on the percentage of subcutaneous fat.
3. Add strength training and abs exercises. You don’t even have to go to the gym for this. You can effectively train at home, the main thing is desire!
4. Be patient. The result will not be noticeable the next day. So try to enjoy the process. Then the six cherished cubes will be just a pleasant bonus to a more organized, inspired and healthy life, which you will get thanks to training and proper nutrition!

Best abs exercise

My favorite exercise for working out my abs is the slow “bicycle”.

Východisková pozícia: lie on your back, press your lower back to the floor, abs tight, feet and shoulder girdle off the ground, hands behind your head.

Perform the movements as if you were riding a bicycle, bringing the left knee to the right elbow and then the right knee to the left elbow. Perform the exercise slowly, keeping the abdominal muscles in tension at all times. Start with three approaches of 30 times and rest for 30 seconds between them. In the beginning, you probably won’t be able to do all 30 times in three approaches, so write down the result and try to do more at the next workout.

To get perfectly beautiful abs, first of all you need to get rid of excess subcutaneous fat on the abdomen with the help of diet and training. In parallel, you should work on strengthening the muscles themselves. But while striving for the goal, do not forget to enjoy the process!