How to build ABS for the summer? 6 winning exercises

How to build ABS for the summer? 6 winning exercises

Accept a fact that many of you may already know - sit-ups will not build up ABS for you, but the right exercises combined with proper nutrition will definitely help you achieve your goal. Here are 6 exercises to incorporate into your summer fitness plan.

Is there one formula for a muscular, toned and muscular stomach? Probably not, but there is one safe formula - eat correctly, make sure to lower the fat percentage with aerobic training and do the right exercises that will help you achieve your goal. So before the exercises let's focus on the rules of the formula:

1. Stay away from harmful foods that cause the accumulation of toxins and fat such as: sweets, ice creams, cakes, processed foods, fried foods, empty carbohydrates, etc.
2. Eat healthy foods and take care of the amount that corresponds to your daily caloric expenditure. Get help from a professional.
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3. Perform moderate aerobic activity at a low heart rate.
4. Do the abdominal exercises as part of your training program at least 3 times a week.
5. Have your results monitored by a professional.

First exercise - side plank

How to do it? Lie on your side, place your elbow, lift your pelvis and put your upper elbow in and open back.
How many? 10-15 reps per side, 3 sets at least
What are you working on? on the oblique muscles of the abdomen and the core muscles.

Second exercise - Elbow scissor kicks
How to do it? Leaning on the elbows, straight legs go down to 45 degrees, gather the stomach tightly and quickly cross the legs.
How many ? a minute, then rest for 20 seconds and return for another 2 sets.
What are you working on? core muscles. wide belly
Third exercise - Straight Legs Crunches
how to make? Put your hands together behind your head, rest your head inside your hands so that your neck rests effortlessly. rise and fall while gathering the stomach and legs forward at 45 degrees.
How many? 25 repetitions, 3 sets.
What are you working on? Straight abdomen and wide abdomen.
Fourth exercise - Pelvic Tilt
How to ? Lie on your back with straight legs, lift your pelvic with the help of your abdominal muscles and place it back gently.
How many? 20 repetitions, 3 sets.
What are you working on? Abdominal muscles throughout.
Fifth exercise - Plank Mountain Climbers
How to? In the plank position on the elbows as in the picture, bend the knee towards the shoulder and bring it back and move to the other leg.
How to? Follow in Tabata. 20 seconds work, 10 seconds rest times 8 sets.
What are you working on? Core muscles.
Sixth exercise - Plank with straight leg raise
How to ? In a plank position on the elbows, raise a straight leg in the air and pull the stomach in tightly.
How many? 30 seconds and move to the second leg, minimum 3 sets.
What are you working on? Core muscles.
We recommend for 80% good nutrition and 20% exercise.
Therefore, make sure that you are eating healthy balanced good nutrition.
Read more about it in the following blog post "How Important is it to combine between good and balanced nutrition and exercise?"
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