5 exercises to get defined abs in 12 weeks

Having a flat stomach and a well-defined abdominal strap requires motivation and discipline. To work your abdominals, these 5 sheathing exercises will sculpt your body in depth. No need to go to the gym, a mat and lively music are enough!

Including ab exercises in his sports routine is the best way to burn calories while making his chocolate bars apparent. In just 12 weeks of regular training, you can lose belly fat while working your core muscles.

How to work the abdominals effectively?

To have a well-defined abdominal belt, it is first important to lose your fat mass. For this, you must lose weight by adopting cardio exercises that melt abdominal fat. Running, walking, cycling are all activities to be combined with a balanced diet to lose weight. This lifestyle is necessary to sculpt your body in just 12 weeks and get a flat stomach.

In parallel, here are 5 exercises to mark your abs:

Exercise 1

The reverse crunch is an ideal exercise for your abdominal muscle program since it allows toning and sheathing this area of ​​the body. The advantage of this movement is that it corrects posture and protects the cervical spine. At each sports session, lie on your back with your arms along your body. This movement consists of bringing the knees towards you and tilting your bust forward. During the crunch, keep your head on the ground. That's it, all you have to do is repeat it 15 times. One thing is certain: during three months of training, your abs will be well drawn!

Exercise 2

This exercise allows an ideal contraction of the body to strengthen your abdominal muscles. Her name ? The side plank. This posture not only helps you to sheath your belly for a more beautiful silhouette but also helps you to gain a balance. The starting position is to lie on your side with your elbow in line with your shoulder. Lean on the latter, the right body parallel to the mat. For more efficiency, stay in this posture for up to a minute before alternating to the other side.

Exercise 3

To work the muscle groups of the trunk, including the abdominals, this exercise is ideal for beginners. To firm her belly and mark her waist, you will need to have your legs straight while you are lying on the floor. The arms should be relaxed alongside the body. In order to strengthen the abs, raise your legs so that they are perpendicular to the floor. If you want to say goodbye to love handles, gently lower them until your legs are close to the ground and repeat this movement 15 times.

Exercise 4

Those who know how to work the abdominal muscles include this exercise in their workouts. To refine the belly, lie down with your back to the ground, your legs straight and raised perpendicular to the ground as for the previous movement. Then, you will have to tilt your chest forward and raise your arm as if you wanted to reach your left foot with your right hand. Be sure to keep your spine straight and contract your stomach. Repeat the movement with the left hand and the right foot. This sequence requires 15 repetitions for a sports routine three times a week. Training regularly will help you take advantage of these 5 virtues for your health.

Exercise 5

With a gym mat, adopt the position of the plank by resting the weight of your body on the palms of the hands and the soles of the feet. For a perfect contraction of the belly, walk using the hands until you reach the other side of the support. Take a one-minute break and repeat this cladding exercise 5 times.

How to eliminate body fat before bodybuilding?

In order to better shape your abdominal belt, you will save time by starting to lose the visceral fat that prevents rapid sheathing. To get rid of your overweight, no secret. It is essential to rethink your diet by opting for nutritionally balanced plates.

For your well-being and your health, adopting regular physical activity will allow you to burn calories better. To find the line durably, it is necessary to arm oneself with motivation and perseverance while avoiding adopting drastic diets.