How Get killer Abs

#1 Increase Water Intake

A suitable allowance of water for adults is 2.5 liters daily in most instances but most of this quantity is contained in prepared foods. Drinking water also prevents you from drinking other alternatives which contain calories while still keeping you hydrated

#2 Watch what you eat!

Cut caloric intake to lose excess fat hiding abdominal muscles. Weight-loss occurs when you ingest less calories than you burn off. To lose a pound of fat a week, you will need to burn off roughly 3,500 calories or 500 calories per week. Decrease caloric intake by snacking on fruit instead of cookies, drinking water versus soda and eating green vegetables with lean protein for meals..Avoid sugar all together and reduce your caloric intake.

Workouts for Killer Abs!

Okay, so now that we’ve gone over the diet part, let’s talk about working out. Now if you’re a lazy bum then I have bad news for you: There is no way that you can skip exercise if you want to get abs.

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#3 Planks

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Tone up abdominal with planking exercises. Front planks target the rectus abdomini and deep transverses abdominal muscles which flatten your belly. Do a front plank by lying on the floor face-down. Push yourself up to rest on your toes and forearms with elbows underneath your shoulders. Contract your abdominal muscles to avoid sagging in the middle as you maintain a straight body from head to toe. Hold for 30 to 60 seconds and repeat three times five days per week.

#4 Do crunches.

Crunches are another great way to get abs quickly and effectively, and there are tons of variations on crunches. Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a 60-degree angle. With your hands near your temples, or crossed on your chest, lift your shoulder blades off the ground a small bit and feel the “crunch” in your abs. Exhale and go back down to the ground. Repeat.

#5 Do leg raises

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Another great ab-builder is leg raises. You’ll be able to feel how effective this exercise is as soon as you get into starting position.

  • To get into starting position, lie down flat on a matted floor, your head, back and legs completely even with the floor. Shift your hands underneath your glutes.
  • Gently lift your feet an inch or so above the ground, so that they are just barely hovering above, and are parallel to the ground. Keep this position until you start to feel a burn in your abs.
#6 Running

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Run, bike, swim, hike and sweat your way to lean, ripped abs. Cardio exercise raises the heart rate and metabolism to burn off calories for fat-loss all over the body including the abs. The less fat you have, the more visible abs muscles will be to the eye. Aim to do five cardio sessions per week of 45 to 60 minutes duration at a moderate-pace. Two of those sessions should include high-intensity intervals done at a vigorous pace, to increase caloric burn both during and hours after exercise. A sample interval session would be to cycle hard for one minute followed by two minutes of easier recovery cycling. Repeat 10 times and include a five- to 10-minute warm-up and cool-down.

#7 Crunches on Exercise Ball

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  • Sit on a well-inflated exercise ball.
  • Place your hands behind your head, and walk your feet away from the ball so your torso starts to roll onto the ball.
  • The ball should support your hips and the curve of your lower back. Your legs should form a bridge with your knees bent at right angles.
  • Exhale and lift your upper body by about 45 degrees, pulling the deep abs in toward the spine, and return to starting position.
#8 Double Crunches

 

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Lie on your back on the floor, raising your arms and legs to a 90-degree angle.Engage your abs to lift both your shoulders and pelvis off the ground.Touch your fingers to your toes.Keeping your core engaged the entire time, slowly lower them back to the starting position to complete one rep.

 

Tips

Warm up by walking or jogging for 10 minutes before performing the ab exercises. Aim for three sets of each ab exercise at least three times per week.

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