Good Lifestyle

How often do you see photos of fitness models with a Six Pack and simply Babeas for the incredible thing they see? I bet you have even found yourself thinking enough times "I want to have my abdominals," but then you get rid of that thought because it is not realistic. After all, getting a hard abdomen that looks like stone is not as easy for women as it is for men. Technically, we are not genetically destined to have abdominals. Our average sections are much more likely to be soft and round, or, if you're lucky, only flat. However, women may have a good abdomen, if you are ready to work hard. So let's talk about a brilliant ways for women to get an incredible abdomen.

1. Accept reality
You've probably seen an infinity of items and videos that promise to make you lose the fat of the stomach and get an abdomen toned in just a few simple steps, but we are realistic - that's not going to happen. You simply can not lose fat only in a specific area. There is no way to focus weight loss only in your middle part. To get the abdomen, you will have to lose weight everywhere.

2. Abdominals are created in the kitchen
If you want a Six Pack you have to eat healthy. That means you have to say goodbye to fast food, junk food, and all kinds of disgusting snacks. No matter how many abdominals do, your abdomen will not be shown until you lose enough body fat. And everyone knows that weight loss is 90% diet and only 10% exercise. So you open the belt 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
Here we are talking about portions of fruits and vegetables. You are supposed to have 5 servings of them every day. It's amazing how much better you'll feel if you really follow that rule. You will notice going up your energy levels and you will not have more annoying cravings for food, because you will really have all the food your body needs.

4. Water is life
Keeping yourself hydrated is the key when you are trying to lose weight and get a Six Pack. The water helps you to digest food better, it also helps you get rid of toxins and all kinds of garbage. So do not forget to drink your 8 glasses a day.

5. Do not skip meals
Do you remember how we said that the abdomen is done in the kitchen? That is not a joke. You have to eat and you have to eat enough. Too many people are tempted to skip meals or enter low-calorie diets, because they think they will help them achieve results faster. But no, the only thing that will get to skip meals is a bad mood, hunger, horrible cravings and, in the end, you will end up giving up and swallow a lot of junk food.


6. Fiber to win
Fiber is very important for weight loss. Keep things moving. It also keeps you satisfied any longer and gives you energy to move forward. So be sure you have foods rich in fiber, and if you like bread, change the whole grain type instead of white. It's better for you.

7. Know the size of your portions
The sizes of portions are complicated, especially in restaurants. Most of the time when you order a meal, you think "Well, that's a portion" right? Evil. Restaurant rations are much larger than they need to be, and you have to have that in mind when you eat outside. Even pre-packaged foods often contain a couple of portion sizes. And when it comes to sauces, nobody really measures them, and most of the time they are the most calorically dense part of a meal, so it is better to ask them as a garrison.


8. Cycle your way to the abdominals
Once you have found your diet, it is time to exercise. One of the most effective abdominal exercises is the reversed bicycle. Lie on your back, put your hands behind your back, raise your legs in the air and mount a feigned bike. It may seem easy, but if you do it for 5 consecutive minutes you will definitely feel your abdominals. And if you really try to raise your head and try to get up a little while you do it, you will feel them even faster.

9. Crunches exercise with ball
Traditional crunches are good, but doing them on a ball of exercise is even better. Look, when you're on the floor, you're stable, and you're just getting your abdominals when you raise your head. When you are swinging your back on the exercise ball, keep your center tight all the time, which makes the exercise more effective.

10. Planks are the key
If you want a hard abdomen like stone, you need your center to be strong. And guess what exercises your central muscles work better? That's right, the planks. Strengthen about your elbows, or hands if you are strong enough, and keep your straight shape during the time you can. Start with 20 second plank sets, and try to work on your way until you can hold the plank for a full minute. It seems easy, but when you are on a table a minute seems to last an eternity. Also, do not forget the lateral planks.


11. SWÉRCE
Twist are a great way to work on your sides. We are not saying that magically will make your handle disappear - only an adequate healthy diet will do so, but these will serve a lot. You know how it goes, stand up with the feet separated across your shoulders, bend from the waist and touch the left foot with your right hand, then the right foot with your left hand. You may know this exercise as a "windmill".

12. Raise your legs
The lower abdominals are the most difficult to get, but that only means you have to work hard. You can think that legback ups are easy, but try to make 3 sets of 20 and you will be surprised how difficult it is. Actually, there are two ways to do this. You can lie down, keep your back pressed to the ground and raise your legs, then do it, but do not touch the ground and go back up. Or you can sit on a bench and raise your legs, bend your knees to your chest - this is even more difficult and involves all the muscles of your center.


13. Walk
Running is difficult, we know it. Take a time to adjust to him, and at first nobody can run for a long time. So we suggest you start walking. Walk when and where you can. Do not drive to the store - walk. It gives long walks in the morning or at night. Get those 10 thousand steps. Then start walking faster. The goal is to walk so fast until you feel that you are sweating completely.

14. Spinning beam
Spinning classes are not as easy as they seem. They are hard and intense, but they are definitely worth it. You can think it's easy, after all you're sitting. But believe me, it is a complete body training with different speeds and intensities. And it is excellent not only for your abdominals, but also for your butt!

15. Find a cardio exercise that works for you
Cardio is very important when it comes to getting rid of kilos and getting a flat abdomen, then find the type that works for you. Some people like to run, while others find it tedious. So try cycling, boxing, dance. Sign up for a Zumba class or in some sauce classes. Have you enjoy it!