Belly fat is one of the most annoying and common problems. It's easy to gain it but really difficult to loose it. Everybody wants to have six pack abs nowadays. But what really is this 6 pack abs, that everyone wants it? As a matter of fact everyone of us already has six pack, but some of us show it off and some just hide it behind the layers of fat. So it's really up to you to decide either you'd like to show it or hide it. One thing for sure, you already have it, but it's just not in the best shape, that's why you need to work it out.
In order to get there, you need to do the following: loose excessive weight, watch your diet and of course work your abs.
By only doing one of these you won't get desired results. It really needs hard work and dedication. If you just do lots of crunches and sit ups, you will just waste your time. Because it's very important to prepare the ground for it first, and by that I mean to loose the fat on your belly. When you loose that fat your abs will show fast even without doing endless sit ups. Don't take me wrong, you still need to work your abs but at the same time it's super important to loose that excess fat. And that means CARDIO. So combination of cardio and ab exercises will help you to get those famous 6 pack.
And third important tip is of course diet. It's very important to watch what you eat. Exclude fatty and salty foods from your daily intake, also sugars and sweets, don't drink alcohol. Try to eat more of lean protein, fiber and anti-oxidants. That what will help you to get through your workouts and stay active and healthy all the time.
Down below is the diet plan that includes all three key elements in reaching your 6 pack abs goal, follow it and you will be there in no time.
1. Cut on saturated fats, they love your belly area. Saturated fats are commonly found in animal fats and butter.
2. Push on Calcium, it helps to burn fats. Eat and drink more of dairy products. ( Try to buy non-fat or low fat dairy products).
3. Fiber Fiber Fiber!!! Eat as much fiber as you can. Become friends with produce isle. You can find fiber in fruits and vegetables. Replace your unhealthy snacks with a piece of fruit or fresh cut veggies.
3. Drink a lot of water. It's crucial to stay hydrated. So keep a full bottle of water with you all the time. It won't hurt also if you squeeze some fresh lemon in it.
Exercises:
1. Standard crunch ( make sure you don't tuck your chin in). Do 15 reps 3 times. Increase it over time.
2. Bicycle exercise.
A. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
B. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
C. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
D. Switch sides, bringing the left elbow towards the right knee.
Do 25 reps 3 times. Increase over time.
3. Leg crunch, it's a perfect exercise to get rid of that pouch in the mid section.
A. Lie on the floor and extend the legs straight up with knees crossed.
B. Place your hands behind the head for support, but avoid pulling on the neck.
C. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
D. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Do 15 reps 3 times. Increase over time.
4. Reverse crunch.
A. Lie on the floor and place hands on the floor or behind the head.
B. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
C. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
Don't swing your legs during this exercise, it has to be a minimal movement, small but effective. Do 15 reps three times and increase the reps over time.
5. Plank hold.
A. Lie face down on mat resting on the forearms, palms flat on the floor.
B. Push off the floor, raising up onto toes and resting on the elbows.
C. Keep your back flat, in a straight line from head to heels.
D. Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 60 sec. Repeat 3 times.
Do your own exercises as well and definitely push your self hard, make it worth every drop of your sweat!!!
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