Sit-ups: Lie on your back, bend your legs and press your toes together. Straighten up by contracting your abdominal muscles as much as possible and touch your toes.
Crunches: Lie on your back. Bend your legs and place your feet on the floor. Put your hands behind your neck and lift your shoulders about 20-30 cm off the ground with your chin toward the ceiling or sky. You can also do crunches with your feet off the floor or cross crunches to target the obliques.
Crunches and sit-ups will target the rectus abdominis and the obliques, which are the superficial muscles of the abdominals. To target the transversus abdominis, which is the deep muscle of the abdominal muscles, we advise you to do a sit-up.
2 – Doing poly-articular exercises
Whether you practice weight training in a gym or at home, we advise you to choose poly-articular exercises that will engage several muscles at once and thus consume more energy than monoarticular exercises.
If you do strength training at home, you can choose, for example, the deadlift, the bench press, the back squat or the pull-ups, which are exercises that consume a large amount of calories during their execution.
Be sure to keep a good posture, with the abdominals engaged and contracted to limit the risk of injury. Don’t overload your bars if you are a beginner, the quality of the technical execution is paramount to achieve your goals.
If you practice bodyweight training at home or outdoors, you can choose burpees, push-ups, dips on a chair or bench or jumping squats, which are also exercises that will allow you to consume a large quantity of calories during their execution.
3 – Adopt a healthy and balanced diet
To eliminate excess body fat, you need to eat a healthy, balanced diet rich in protein and with a moderate calorie deficit.
We advise you to :
– Eat vegetables in large quantities at each meal to have a sufficient supply of vitamins and minerals.
– Eat between 1 and 1.5 g of protein per kg of body weight daily to maintain your muscle mass.
– Eat “good fats” such as avocados, salmon or olives for the proper functioning of your body at a rate of about 0.8 g per kg of body weight.
– Eat low glycemic index carbohydrates such as sweet potatoes, whole wheat pasta, whole grain basmati rice or quinoa.
– Ban industrial and processed food from your diet as well as liquid calories such as soda and alcohol.
Try to manage your daily calorie deficit by modulating your carbohydrate intake.
A sedentary man needs about 2,200 calories and a sedentary woman about 1,800 calories daily.
A caloric deficit of about 150-200 cal maximum per day is considered reasonable to lose fat mass and not muscle mass with a protein intake is sufficient.
– You should drink at least 2 liters of water per day to stay well hydrated.
4 – Have a sufficient amount of sleep
You should try to sleep at least seven hours a night so that the body has time to recover and is in the best conditions to allow you to eliminate excess fat mass and allow you to finally have visible abs.