Whether you exercise at home or in a gym class, there is no difference in the procedures or methods, it just takes devotion and patience and the needed results are sure to show later on.
Abs are muscular protrusions in the abdomen that protect the stomach cavity, though these muscles are more prominent in males, and are usually a total of six in the cavity.
They can be well developed through the following ways:
METHOD 1: Dieting
A little carbohydrate is also needed to supply the energy needed for workout, and these should be combined with vegetables too, at least once daily.
Healthy fats too should be included in your diet such as fish oils and nut butter. These help increase insulin levels in the body and keep the body in a stable condition.
Dieting is a very important process in body building, because your body needs to be in a stable condition before it starts its development process. Pretty much the same effect as hitting the gym on an empty stomach.
METHOD 2: Timing And Rotation Of Meals
Ab building is not just about 'just eating' the correct foods, the timing and rotation of your diet is also important.Proteins can be taken at least twice a day, protein drinks included. SARMs like Ostarine UK are beneficial for gaining muscles.
Then carbohydrates should be taken at least thrice. It should be included in moderate quantities.
And should be taken mostly before workouts. Very important!
Vegetables and other nutrients can be taken at your own discretion.
Fast foods or artificial food products should be thoroughly avoided. These also damage the body building process.
METHOD 3: Workout Procedures
Eating without working out won't produce the desired abs that are needed, so it is very necessary to familiarize yourself with the workout procedures which include:
The Press-up Sit
Like the diagram describes, the press sit up is one of the starting exercises you must perform for maximum ab building. You lay on a bench or on a flat surface, deeply inhale, tighten your torso muscles and then sit up. This procedure can be repeatedly done, as much as you can hold it. It can also be done with the help of hand held dumbbells.
The Plank
The plank exercise also helps in ab building and in general body stability. You go down in this position and then try to hold yourself for as long as possible while taking deep breaths and intermittently tightening and releasing your torso muscles. The side plank can also be used, but in this case you try to balance sideways and also try to take deep breaths while flexing and relaxing the torso muscles.
Leg Raises
This can be done by intermittently raising both legs for a measured period of time and then bringing them down again, this can be repeated at intervals for as much as you want. This exercise helps in balancing the abs and also helps in building leg muscles too.
The Forward Bend/ Rag Doll
In this exercise, you have to completely bend forward to touch your toes and then return to a full standing position. Then it is repeated as many times as you desire.
It can also be performed in lying position, while lying completely prostrate and intermittently raising your torso and attempting to touch your toes.
The Crunch
It can be done by lying face up with knees bent up to 90 degrees, and your hands behind your head while keeping your abs contracted. Then keeping knees in that position try to bend forward with both arms folded across the back of your head and lifting your shoulders. Hold this position and take a deep breath. Then return to lying position and attempt as many times as possible.
These methods are sure to get you a stunning 3D ab figure if they are strictly attempted as frequently as possible.
TRY TO STAY HEALTHY AND FIT!
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