5 Effective Exercises to Get a Hard Abdomen Are you not sure what to do about your sagging stomach? Your abdomen is, without a doubt, one of the most difficult places to get rid of fat However, the main reason why people dont see results has nothing to do with their diet or exercise routine
These are obviously part of the process, but the most important aspect when it comes to getting a hard abdomen is ones mental attitude Focus on a goal The first thing you have to do is: Decide What is it that you want and what do you have to do to achieve it? Reassure yourself and reiterate that youre ready to do it
Establish goals that you want to reach Look to the future, visualize yourself achieving your goals Believe in yourself Stop procrastinating! Its time to start… What should I eat?
Seeing thousands of diets online, in magazines, and hearing about them from friends is nothing new The problem with these diets is that the majority of them lack macronutrients, meaning: proteins, carbohydrates and fats Because of this, the body starts to experience deficiencies What happens is that the person loses weight very quickly because theyve used up all of the glycogen deposits in their muscles These are the carbohydrates that are found in the muscular structure
Consequently, they weigh less, but their muscles will be flat and weak and they wont have a hard abdomen Would you like to avoid this? Of course! Today, well talk about the foods that you should include in your diet: Eggs: Eggs are an excellent source of protein Thanks to their Lucein content, they strengthen your muscles
Bananas: their high levels of potassium contribute to the nerve impulses in the muscles Oats: Oats are ideal for breakfast They provide proteins to start your day with as well as vitamins and carbohydrates Spinach: contains calcium and nitrates, which favor the contraction and firmness of muscles Red meat: Red meat is rich in proteins, iron, zinc and contains B vitamins that help with muscle functions
White tea: THis tea has chemical substances called polyphenols that function like antioxidants and help to mark the muscle Cashews: When consumed in small portions, this nut generally improves the bodys functions It contains magnesium, zinc, phosphorus, calcium and potassium Exercises Complete crunches
First, lay on the floor or a bench Then, bend your knees and put your hands under your head Its important to keep your elbows out As for your head, it should be in a neutral position, leaving space between your chin and chest Now, lift your torso up without putting pressure on your chin
You will feel a contraction in your abdominal muscles Then, raise your shoulders from the floor Return to the starting position and repeat Do 4 sets of 10 repetitions Side Plank
To start, lay on your side Then, put the palm of your hand on the floor Do the same with the foot that is closest to the floor You have to form a triangle position in order to lift yourself up without bending your hips Maintain this position for 30 seconds
Repeat this process on the opposite side Hip turns First, lay on the floor Then, sit up so that your legs are still bent Put your arms back behind you with your palms on the floor
Then, move your legs from one side to another like windshield wipers Your knees should touch the ground every time Do 4 sets of 20 repetitions Hip lifts First, lay down on the floor or a bench
Then, lift your legs (without bending) to a 90 degree angle Now, lower your legs slowly and then lift them back up without letting your head come up Do 4 sets of 10 repetitions Elevated hip extensions To start, look for a firm wall and put your back against it
Then, put your hands on the floor and, little by little, bring your legs up to the wall Now, bend your knees against your chest and return as if you were giving the wall a kick Do the same with your other leg Do 4 sets of 10 repetitions with each leg So, when will you start?