“How to develop ripped abs?” is one of the most frequently asked questions in the fitness world. Perhaps each of us at least once in our lives experienced some anxiety about our figure when we went to the beach or took off our T-shirt. We invite you to familiarize yourself with the most effective exercises for training your abs and learn how to perform them correctly.

The good news is that every person has the ability to shape their abs. Genetics may play a role, but patience and time are also key to achieving the desired results.

Two main conditions for the formation of beautiful abs – regular training abdominal muscles and attention to nutritionexcluding excess sweets, alcohol and fast food, reports “Championship”.

Errors

Frequently occurring errors include throwing the body or legs to the floor, excessive arching in the lower back, lifting the lower back off the floor, and using too large or, conversely, too small an amplitude of movement. Incorrect technique can lead to lower back pain instead of developing your abs.

Nutrition

After you train your abs, there comes a time when you need to “show” them to the world. This requires patience and attention to the caloric deficit. Limit your consumption of juices, soda, alcohol, sweets and starchy foods. Your goal is to burn more calories per day than you consume. For example, if your daily requirement is 2500 calories, to get the desired “pack”, you should consume 15% less, i.e. 2125 calories.

Three effective exercises

Scissors

1. Lie on your back, rest your elbows on the floor.
2. Straighten your legs and lift them 20-30 cm above the floor, twisting your pelvis.
3. Slowly cross and uncross your straight legs.
4. Perform 3-5 sets of 30 seconds with 2-3 minutes rest between sets.

Crunches

1. Lie on your back, bend your knees.
2. As you exhale, lift your upper body, twisting your pelvis, holding the upper position for a second.
3. As you inhale, lower yourself smoothly.
4. Perform 3-5 sets of 30 seconds with 2-3 minutes rest between sets.

Bike

1. Lie on the floor, hands behind your head, legs extended.
2. Lift your upper back and legs off the floor by twisting your pelvis.
3. As you exhale, rotate your body, trying to reach your left knee with your right elbow.
4. Move slowly and alternately.
5. Perform 3-5 sets of 30 seconds with 2-3 minutes rest between sets.

Regularly performing these exercises twice a week, 10-15 approaches each, combined with 1-2 cardio workouts lasting 45 minutes, will lead to the formation of beautiful and strong abs.