How To Get The Perfect Abs With Only One Exercise
Have you ever wondered is there an exercise that can help you get the perfect abs? It’s time to get excited because this amazing exercise will help you get those toned abs you’ve dreamed for.
Learn how to do the criss-cross exercise:
Lay flat on the floor and lay a few minutes to relax your spine.
Place your hands behind your head.
Lift your legs to a 90 degree angle.
Pull your right leg towards your chest while keeping your left leg straight. At the same time, push your upper body towards your right leg. Your left arm and right leg should touch.
Do up to 3 sets of 10 repetitions with pause of 30 seconds between sets .
For beginners: Repeat the exercise 5 times on each side.
Do a cardiovascular workout 4-5 times a week
Cardiovascular exercise, or “cardio,” is any exercise that raises you heart-rate for an extended period of time. It can be running, swimming, biking, dancing, or playing pick-up soccer with some friends. Aim for 3-4 hours of cardio a week, at minimum, to start seeing your stomach flatten.
Drink plenty of water
Water is essential to build muscle, aid digestion, and fuel workouts. You should be drinking between 24 and 36 ounces of water every day. It may also have the benefit of helping lose weight by limiting over-eating.
Keep your stomach in and stable while working out
Your abs are involved in almost every single exercise to do, and you can speed up your gains by focusing on your abs with every exercise. To do so, focusing on keeping your belly button “in” towards your spine and flexing your abdominal muscles as you work-out.
The most famous ab workouts are sit-ups, and for a reason they work your abs directly. For sit-ups, lie down with your feet on the floor, knees up, and hands crossed on your chest. Sit all the way up, bringing your shoulders to your knees while keeping your back straight. Lower yourself down slowly, with control, and repeat 20 times.
Lying on your back, with your knees up and feet down, slowly bring your shoulders up towards the ceiling. Keep your back on the floor and your neck strong. As you raise, exhale and hold your shoulders 6-8 inches above the floor. Slowly lower your shoulders, but try not to touch your head to the floor. Do 20 repetitions.
Do leg lifts
Lay on your back on the ground with your hands by your sides. With your feet together, raise your legs from the waist, trying to form an “L” with your body. Slowly lower them back to the floor, stopping 2-3 inches from the ground before repeating 19 more times.
Use an ab roller for concentrated ab workouts
Hold the ab roller with both hands while in a push-up position. Slowly push the ab roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Then slowly return to the center by bringing your hips and butt into the air and rolling your hands towards your feet.
Try a canoe twist
Stand with your feet should length apart. Twisting from your waist, turn your shoulders and arms to one side as if you were rowing a canoe. Simultaneously, raise your opposite knee towards your chest. Alternate sides 20 times.
Do planks to work your obliques
Though not part of the classic “six-pack,” strong obliques are essential to good abs. To do a plank, set-up in push-up position. However, instead of resting on your hands, fold your arms horizontally in front of you and rest on your elbows and forearms. Keep your spine straight and your butt at the same height as your shoulders. Hold this for one minute, rest, and repeat two more times.
Try side-planks to work your entire core
Side planks target one side of your body and your abs, and are incredibly effective exercises. Turn so that your chest faces sideways. Rest your weight on the outside of your foot foot and your forearm. If you were to draw a line from the floor through your shoulders it would point straight up to the sky. With the opposite arm flat against your side, hold this position for one minute, keeping your body in a straight diagonal line up from the floor.
Have realistic expectations about your body
Unfortunately, not everyone can have Beyonce’s body. Genetics, to some extent, play a role in developing your six pack. Similarly, if you work 70-80 hours a week you might not have enough time for killer abs. Having great, flashy abs may not be possible for everyone but having healthy, strong abdominal muscles is a realistic goal for all.
Focus on your posture
Slouching will make it look like you have a beer belly no matter how much you work out. Stand tall with your shoulders back to make the most of your abs.
Make time for ab exercises daily
Having great abs does not require you to go to the gym every day. You can find time to do ab workouts throughout your day to make sculpting your abs a part of your daily life.
Train your whole body
Your abs sit at a crucial place in your muscular system, helping transfer energy and motion from you upper body to your hips and legs. As such, it is hard to get great abs without working out the rest of you body as well. This doesn’t mean you need to go to the gym every day, though this will help. You can also perform body-weight exercises at home. All of these exercises utilize your core, though it is not the principle muscle.