5 Effective Exercises To Get Strong Abdominal Muscles

Not sure what to do with your soft belly? Your stomach is without a doubt one of the hardest places to get rid of fat. In this article, we will give you 5 effective exercises to gain strong abdominal muscles.

But the main reason people do not 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 gaining strong abdominal muscles is one’s mental attitude.

Focus on one goal

The first thing you need to do is:

• Decide. What do you want and what do you need to do to achieve it?
• Assure yourself and repeat that you are ready to do it.
• Establish a goal that you want to reach.
• Look to the future, visualize yourself reaching your goals. Believe in yourself.
  Stop skipping! It’s 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 most of them lack macronutrients, which means: proteins, carbohydrates and fats. Because of this, the body begins to experience deficiencies.

What happens is that the person loses weight very quickly because they have used all the glycogen deposits in their muscles. These are the carbohydrates found in muscle structure. Therefore , they weigh less, but their muscles will be flat and weak, and they will not have strong abdominal muscles.

Do you want to avoid this? Of course!

Today we are talking 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 potassium content contributes to the nerve impulses in the muscles.
• Oats: Oats are ideal for breakfast. It provides proteins to start your day with as well as vitamins and carbohydrates.
• Spinach: contains calcium and nitrates, which favor muscle contraction and firmness.
• Red meat: Red meat is rich in protein, iron, zinc and contains B vitamins that help with muscle function.
• White tea: This tea has chemical substances called polyphenols that act as antioxidants and help mark the muscles.
• Cashews: When consumed in small portions, this nut generally improves body functions. It contains magnesium, zinc, phosphorus, calcium and potassium.

The 5 effective exercises to gain strong abdominal muscles are:

1. Do abdominal crunches

• Start by laying on the floor or on a bench.
• Then bend your knees and place your hands under your head.
• It is important to keep the elbows away from the body.
• As for your head, it should be in a neutral position that provides 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 off the floor.
• Return to the starting position and repeat.
• Make 4 sets of 10 repetitions.

2. Side Plank

• To start with, lie on the side.

• Then place your palm on the floor.
• Do the same with the foot closest to the floor.
• You need to form a triangular position to lift yourself without bending your hips.
• Maintain this position for 30 seconds.
• Repeat this process on the opposite side.

3. Turn your hips

• Start by lying 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 the other like windshield wipers. Your knees should touch the ground each time.
• Make 4 sets of 20 repetitions.

4. Hip lift

• Start by lying down on the floor or on a bench.

• Then lift your legs (without bending) at a 90 degree angle.
• Slowly lower your legs and then lift them up again without letting your head come up.
• Make 4 sets of 10 repetitions.

5. Elevated hip extensions

• To start with, look for a solid wall and put your back against it.
• Then you put your hands on the floor and little by little you bring your legs up to the wall.
• Now bend your knees up towards your chest and return as if you were kicking the wall.
• Do the same with your other leg.
• Make 4 sets of 10 repetitions with each leg.

So when do you want to start?