The Best Way to Get Six-Pack Abs

Abdominal muscles

 Fitness players seek to practice stomach exercises to gain abdominal muscles, and the frontal abdominal muscles are known as the rectus abdominis, which is a long, flat sheath of muscle fibers that extend from the lower ribs to the pubic bone, and a strong vertical tendon separates the left and right sides of the muscle and three horizontal tendons Between the muscles, and in the case of a man's fitness, you can see these six divided muscles.

Often these muscles can be seen in men who have a body fat percentage of about six to nine percent, and you can develop these muscles through exercise and reduce the percentage of body fat, by eating whole, unprocessed foods, and limiting the intake of alcohol and sugar. Refined and regular exercise, which helps build healthy food habits and good physical fitness, and in this article, we explain how to show the abdominal muscles and the reasons that prevent their emergence.

The best way to get strong and visible abs

 Certain diet and lifestyle adjustments can lead to good and long-lasting results, and here are eight simple ways to quickly and safely gain abdominal muscles:

1-Exercise more effort in aerobic exercises

 It is any form of exercise that increases the heart rate, as it can help to burn excess fat and accelerate the acquisition of abdominal muscles, so you must get at least 20 to 40 minutes of moderate activity To active day, or between 150 and 300 minutes per week, and activities that can be practiced are running, walking, cycling, swimming, and others.

2-Do abdominal exercises

 Despite the aesthetic importance of abdominal muscles, they are also necessary for breathing, coughing, and bowel movements. The key to increasing and showing these muscle mass is to do abdominal exercises. However, exercise alone is unlikely to reduce belly fat. Some studies have found that exercise Abdomen five days a week for six weeks had no effect on belly fat.

3-Eat protein

 Increasing the intake of protein-rich foods can help you lose weight, reduce belly fat and support muscle growth, and according to one study, eating high-protein meals helped increase feelings of fullness and reduce appetite in 27 overweight and obese men, and another study showed that people Those who increased their protein intake by only 15% reduced calories and noticed a decrease in body weight and fat. Consuming protein after exercise can also help rebuild and repair muscle tissue. In addition, one study found that a high-protein diet helped Maintaining metabolism and muscle mass during weight loss,and from foods rich in protein; Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds, the International Association for Sports Nutrition recommends eating between 0.72-0.91 grams of protein per pound of body weight per day for athletes in the field of bodybuilding, and it is also recommended to divide the body's protein needs into 4-5 meals Every day, for example, eat two boiled eggs for breakfast, a grilled chicken breast for lunch, a grilled steak for dinner, and enjoy low-fat yogurt and snacks, and this covers your body's daily and healthy needs for protein.

4-Do high-intensity interval training (HIIT)

 Adding these exercises to the routine can increase weight loss and make it easier to gain abdominal muscles, and one study showed that young men who performed HIIT exercises for 20 minutes three times a week lost an average of 2 kg and experienced a 17% reduction in abdominal fat over a period. 12 weeks, and one of the simplest ways to experience HIIT at home is to alternate between jogging and walking for 20-30 seconds at a time.

5-Drink water

 Water helps you maintain body moisture, increase the metabolism rate, and burn excess belly fat, and one study found that drinking 500 ml of water temporarily increased energy consumption by 24% for up to 60 minutes after eating, and other research showed that drinking water It may reduce appetite and increase weight loss, and one study of 48 middle-aged and elderly people found that people who drank water before each meal lost 44% more weight over a 12-week period than people who did not drink water, and requirements can vary. Daily water depends on a variety of factors, including age, body weight, and activity level, but it is recommended that you drink approximately 1-2 liters of water per day to stay healthy.

6-Stop eating processed foods

 Such as potato chips, cakes, biscuits, and foods rich in calories, carbohydrates, fats and sodium. These foods are usually in the main nutrients, such as fiber, protein, vitamins and minerals. Reducing unhealthy foods from the diet and replacing them with whole foods can increase weight loss and reduce fat in the diet. Abdomen and help achieve the appearance of abdominal muscles, as the nutrients found in whole foods, such as protein and fiber, increase the feeling of satiety and help in losing weight, and from whole foods; Fruits, vegetables, whole grains, and legumes.

7-Reduce your intake of refined carbohydrates

As refined carbohydrates lose most of the vitamins, minerals and fiber during processing, which leads to a product of low nutritional value, and eating a lot of refined carbohydrates can cause a rise in blood sugar levels, which may lead to increased hunger and food intake, causing eating too much Whole grains have a lower waist circumference and lower body weight, so refined carbohydrates such as pasta and processed foods should be replaced with whole grains such as brown rice, barley, bulgur to help increase satiety and burn belly fat.

8-Eat foods rich in fiber

Adding more high-fiber foods to the diet is one of the simplest ways to increase weight loss and the emergence of abdominal muscles, as soluble fibers move through the gut and help slow stomach emptying and increase the feeling of fullness for a longer period, and one review found that increasing fiber intake At 14 g per day, it was associated with a 10% reduction in caloric intake and a loss of 1.9 kg of weight. Fiber is found in fruits, vegetables, whole grains, nuts and seeds.

Exercises to gain abdominal muscles

The main factor that helps you highlight the abdominal muscles is exercise, as there are many exercises that strengthen them, including the following:

Pressing using a fitness ball

 To practice push-up on a fitness ball, hands must be placed on the ground, lower and elevated in the chest and thighs with the feet fixed, and the knees should be kept straight.

Rolling exercise using the wheel of the hands

This exercise is a very painful exercise, therefore it must be performed with caution to avoid injuries, and it is not recommended for people who suffer from problems in the lower back or hernia, and can be practiced by following the following steps:
  • The little wheel is placed on the ground, and it is held by both hands, and the hands must be away from the body, then kneel on the ground.
  • The cylinder is rolled slowly, and the body is extended forward, and at the same time, the body should go down as much as possible without touching the ground.
  • Slowly return to the starting position and breathe as you draw the body back to its starting position.

Knee lift exercise in a suspended position

This exercise targets the abdominal transverse muscles, which are a group of muscles that directly surround the stomach, in addition to the abdominal muscles,it activates the muscles of the thigh, shoulders, back, and arm muscles as well, and to exercise it the following steps can be taken:
  • Clinging to the designated place, the palms of the hands should be far from the body, the shoulders extended, and the feet should be together.
  •  Bend the knees and thighs at the same time, and bend down the back when raising the thighs towards the chest.
  •  Pausing when the thighs reach the chest, then lowering the legs slowly again until the body returns to the starting position.

    The Tilted Crunch Exercise:

     To perform the diagonal crunch, a fixed seat must be provided, by following the following steps:

  • Lie on the right side with the upper body extended on the seat, the leg pulled forward, and the heels fixed under the seat, then put the leg back and fixed.
  • Extend the torso down toward the ground, and about 30 degrees below the seat, the left hand is raised up until the palm of the hand is on the head, and the right hand is placed above the stomach.
  • Bend the left elbow sideways to a level lower than the seat as much as possible, then return to the starting position slowly, and repeat these steps 15 times, then switch to the other side.

The reasons for the lack of appearance of the abdominal muscles

 The following are the top six reasons for not having stomach muscles:
  • Having a high percentage of body fat covering the abdominal wall.
  • Lack of diversification in abdominal exercises.
  •  Insufficient exercise in resistance exercises.
  •  Only do abdominal exercises and quickly see results, as it may take time to appear after sticking to the appropriate diet and exercise.
  •  Do stomach exercises daily, as they should only be practiced two to three times per week.
  • Failure to adhere to a healthy diet.

Steps to start a fitness program

You can start your fitness program in five steps, namely:

1-Assess your fitness level: To assess aerobic and muscular fitness, flexibility and body composition, you must record:
  • Your pulse rate before and after a 1.6 km walk.
  •  Time taken to walk one mile.
  • The number of push-ups you can do at one time.
  • The extent to which it can be reached forward when sitting on the floor with the legs forward.
  • waistline.

  • Body mass index "BMI".

2-Design a fitness program:Keep the following points in mind:

  • Fitness goals.
  •  Create a balanced routine.
  • Gradual progress in performance.
  •  Create a plan that includes various activities.
  • Take a break to recover.
  •  Record the plan on paper.

    3-Gather equipment that can be exercised.

    4-Start slowly and gradually and don't exert yourself too much.

     5-Record your daily progress.

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