An important thing to know that is you cannot do crunches alone to get abs. Because you will still have a layer of fat on a stomach.
Before we get into this workout, if you want defined and shredded abs you have to make sure that your body fat is low enough for those abs to be visible.
And there are many different ways of dieting and eating to maintain a low body fat percentage. So first, we are telling exercises and after that, we will share some nutrition tips.
1. HIGH KNEE TAPS
45 Seconds
The benefits of weighted ab workouts are to be able to increase the strength and definition of the abdominal muscles.
It also tremendously increases your core strength and then when you take them off you’re able to increase all of your reps on each workout.
This exercise is really good to warm up and get that heart rate up.
2. STANDING SIDE CRUNCH
15 Reps Each side
By standing on one leg for each of these exercises it causes you to really engage your core because you’re having to maintain the balance the whole, entire time.
3. ALTERNATING SIDE CRUNCHES
15 Reps Each side
This movement is really great for your side obliques and make sure on each contraction you’re really squeezing and elongating for each rep.
4. RUSSIAN TWIST
15 Reps Each side
Grab a mat. This should be slow and controlled. In order to make that more challenging, you can definitely straighten your legs and in order to make it easier, you can go ahead and bend them.
And by adding these ankle weights it’s really going to challenge your core and make sure that you’re engaging all of your stabilization muscles.
5. PLANK KNEES TO ELBOW
10 Reps Each side
These are really good for your obliques but by being in that plank position you’re really engaging all of your core.
Make sure on each rep you’re really emphasizing that squeeze each time that your leg hits your elbow.
6. SEATED IN AND OUTS
15 Reps Each side
On each rep, as you extend your legs you’re really gonna feel that extra weight and really, really contract those abs.
7. ALTERNATING STAR CRUNCHES
10 Reps Each side
And our last movement is gonna be alternating star crunches, 10 reps each side.
If you are a beginner you can go ahead and keep the ankle weights on and adjust the weight to make it a little bit less difficult.
FOODS THAT WILL HELP YOU TO GET ABS
Abs diet is considered as a heart health diet. It keeps a check on cholesterol, blood pressure, and heart disease.
Some of the foods provide protection from diabetes. It will help you to get defined abs but those who are having health problems then consult a physician before starting this diet.
1. Almonds
These are rich in protein, fiber, and vitamin E. They help in producing energy, building, and muscle tissue. They have the ability to block calories as their cell walls help in fat absorption.
2. Soy
These beans are excellent sources of protein, fiber, and antioxidants. Dry roasted soybeans can be used as snacks and spoonful of tofu can be added to your morning smoothies.
3.Apples
A large apple contains 5gm of fiber and is nearly 85% of water, provides a feeling of fullness. Apples contain a compound called quercetin which helps to fight cancers, reduce cholesterol and promote healthy lungs.
4. Leafy green vegetables
These are a good source of calcium, which is required for muscle contractions.
A cup of spinach has 50 calories while broccoli has 55 calories which satisfy 20% fiber requirement of the day. You can add them to soups, salads, and sandwiches.
5. Yogurt
Calcium in yogurt facilitates more weight loss.
The probiotic bacteria present in yogurt keeps your digestive system healthy. 3 cup of low fat or unsweetened yogurt is recommended in a day.
6. Berries
These are high in fiber and antioxidants. They also help in improving blood flow. Half cup of is recommended per day to get defined abs.
7. Eggs
These are an excellent source of protein and contribute to the feeling of fullness when taken for breakfast. These are important parts of diet due to balance in amino acids which are used by the body in manufacturing muscle fibers to the brain chemicals.
