Good Lifestyle

How often are you watching images of fitness models with six pack and enough drool how great they are. I bet you even taken into account, "I want to have abs like that too" many times, but then rejected this thought as unrealistic. After all, visible hard abdominals are not as easy for women as For men. Technically, we are not genetically served for ABS. Our meditations are much more likely to be sweet and round, or if you are lucky, just flat. However, it is possible for women to receive ABS, If you are ready to work hard. So let's talk about shiny ways for ladies to get killers' abdominals.

1. FACE THE FACTS
You have probably seen countless items and videos that promise you to lose belly fat and get abs in a few simple steps, but let's be real - it's not going to happen. You can not lose fat in a specific area. There is no way to target weight loss as in your median. To get abs, you are going to have to lose weight everywhere.

2. The abdominals are made in the kitchen
If you want ABS, you must eat healthy. This means that you have to say goodbye to fast food, junk food and all kinds of Icky snacks. Regardless of the number of crunches you do, your abdominals will not be shown until you lose enough body fat. And everyone knows that weight loss is a 90% diet and only 10% exercise. So buckle and prepare your own meals, where you know exactly what is on your plate and how much you are going to eat.


3. Get your five a day
We are talking about portions of fruits and vegetables here. You are supposed to have 5 servings there every day. It's amazing how best you will feel better if you follow this rule. You will notice that your energy levels are increasing and you will not get these puzzles of Pesky food because you will get all the nutrients that your body needs.

4. Water is life
Keep hydrated is the key when you try to lose weight and get abs. The water helps you better digest food, it also helps you get rid of toxins and all kinds of waste. So do not forget to drink your glasses a day.

5. Do not skip meals
So you know how we said the ABs are made in the kitchen? This is not a joke. You must eat and you have to eat enough. Too many people are tempted to skip meals or go on very low calorie regimes because they think it will help them achieve results faster. But Nope, the only thing you will get by jumping meals, it's a bad mood, hunger pangs, horrible cravings and in the end, you're just going to give up and excite yourself on a junk food.


6. Fiber for victory
Fiber is very important for weight loss. It keeps things moving. This also allows you to continue longer and gives you energy to continue. So make sure you have fiber-rich foods, and if you like bread, go to the whole grain instead of white. It's better for you.

7. Know your service sizes
The service sizes are delicate, especially in the restaurants. Most of the time when you order a meal, you think "Well, it's a portion," is not it? Wrong. Restaurant portions are much larger than they need to be, and you have to keep that in mind when you eat. Even prepackaged food often contains some serving sizes. And when it comes to sauces, no one really makes them and most of the time they are more calorically dense part of a meal, so it is better to order them on the side.


8. Fly your way to ABS
Once you understand your diet, it's time to exercise. One of the most effective exercises AB is the inverted bicycle. Lie on your back, put your hands behind your back, get your legs up in the air and cycle claimed. This may sound easy, but if you do it for 5 minutes, you definitely feel your abs. And if you really try to lift your head and make a little crunch as you do, you feel the same earlier.

9. EXERCIER crouches THE BALLS
Regular crunches are good, but making them on a exercise ball is even better. See, when you're on the ground, you're stable and you do faisez you engage your abs when you fear. When you balance your back on the exercise ball, you keep your core engaged all the time, which makes the exercise more efficiently.

10. The boards are the key
If you want to rock abs, you need your kernel to be strong. And guess what works best exercise your core muscles? That's right - the board. Get on your elbows or hands if you are strong enough and keep right as long as you can. Start with sets of 20 seconds seconds boards and try to fight your way until you can plant for a full minute. It sounds easy, but when you're in a board, a minute seems like an eternity. Also, do not forget the side boards.


11. Do the twist
The twists are a great way to work on your side. We are not saying they are going to magically your love handles disappear - only a proper healthy diet will be, but they will help. You know how it goes, consider the width of your feet at the shoulder, bend the expectations and touch your left foot with your right hand and your right foot with your left hand. You may be familiar with this exercise as a "windmill".

12. Lift your legs
The lower abs are the hardest to get, but it simply means that you must work hard. You may think that the leg increases are easy, but try to do 3 sets of 20 and you will be surprised how hard it is. There are actually two ways to do this. You can lie down, keep your back pressed into the floor and lift your legs, then lower them, but do not touch the ground and put it again. Or you can sit on a bench and lift your legs, bending the knees towards your chest - it's even more difficult and involves all your core muscles.


13. walk
Running is hard, we know. It takes a while to get in, and no one can run long at first. We suggest you start walking. Walk whenever you can. Do not drive to the store - on. Go on long walks in the morning or evening. Get these stages of 10 km. So start walking faster. The goal is to walk so fast that you break a sweat.

14. Turn it
The course of spinning is not a walk in the park. They are hard and intense, but they certainly pay. You might think it's easy, after all, you're sitting. But Oh, believe me, it is a full body workout with speeds and varying intensities. And it's great not only for your abdominals, but also for your bum!

15. Find cardio that works for you
Cardio is very important when trying to lose pounds and get ABS, then find the kind that works for you. Some people like to run, while others are tedious. So try cycling, boxing, dance. Sign up for a Zumba class or get salsa lessons. Make it fun!