5 Exercises For A Toned Abdomen

Your belly is down and you don’t know what to do with it? This is without a doubt one of the most difficult regions when it comes to eliminating fat. The good news is that we have various exercises for a toned abdomen.

As surprising as it may seem, the main reason why many people fail to lose weight has nothing to do with their diet or exercise routines.

Obviously, these factors should not be neglected. But in  order to get a toned abdomen, the most important aspect is to adopt a correct mental attitude.

Focus on your goal

Here are the initial steps you need to take:

• Make a decision. What do you want and what do you have to do to get it?
• Encourage yourself and repeat that you are ready to start.
• Set goals that you want to achieve.

• Look to the future and visualize yourself reaching your goals. Trust yourself.
• Don’t procrastinate! It’s time to get to work…

What do you need to eat to get a toned abdomen?

The online environment, magazine pages and friends definitely give you information about all kinds of diets. The problem with most of these diet plans is that they do not include macronutrients, ie proteins, carbohydrates and fats. For this reason, if we follow them, we risk developing nutritional deficiencies.

Miracle diets help us lose weight very quickly because it forces the body to deplete all the glycogen resources in the muscles.

Glycogen is a carbohydrate that is part of the muscle structure. So, although we will lose the extra pounds, our muscles will become flat and weak, and the abdomen will not be toned.

Do you want to avoid these inconveniences? Of course! Here are the foods you should definitely include in your diet:

• Eggs: They are an excellent source of protein. Due to their lutein content, eggs strengthen muscles.
• Bananas: Their high level of potassium helps to get nerve impulses from the muscles.
• Oats: It is an ideal food for breakfast. It gives you extra protein, vitamins and carbohydrates at the beginning of the day.
• Spinach: Contains calcium and nitrates, which support muscle contractions and firmness.
• Red meat: It is rich in protein, iron, zinc and vitamin B complex. All these nutrients support muscle function.

• White tea: This drink contains chemicals called polyphenols, which work like antioxidants and support muscle toning.
• Cashew: Consumed in small portions, this fruit with lignified skin improves the functions of the human body. Cashew contains magnesium, zinc, phosphorus, calcium and potassium.

The best exercises for a toned abdomen

1. Complete abdomen

• First, lie on your back on the floor or on a bench.
• Bend your knees and put your hands under your head.
• The elbows should face outwards.
• The head should adopt a neutral position so that there is space between the chin and chest.
• Now, lift your torso without putting pressure on your chin. You will feel your abdominal muscles tense. Then he lifted his shoulders off the floor.
• Return to starting position and repeat the exercise.

• Perform 4 sets of 10 repetitions each.

2. The side board

• Lie on your side on the ground.
• Then place your palm close to the floor on this surface.
• Do the same with the foot.
• You need to form a triangle with the floor so that you can stand up without bending your hips.
• Hold the position for 30 seconds.
• Repeat the exercise for the other half of the body.

3. Rotate the hips, on the list of exercises for a toned abdomen

• Lie on your back on the floor.
• Then, adopt the flat position so that the legs are still bent.
• Put your arms behind you, palms touching the floor.

• Move your feet from side to side like windshield wipers. Your knees should touch the floor each time.
• Perform 4 sets of 20 repetitions each.

4. Hip lifts

• Lie on your back on the floor or on a bench.
• Raise your legs (without bending them) to form a 90 degree angle.
• Now, slowly lower your legs and then lift them up again. The head must not leave the ground.
• Perform 4 sets of 10 repetitions each.

5. Elevated hip extensions

• Lean your back against a firm wall.
• He puts his hands on the floor and, little by little, raises one of his legs to the wall.
• Now, bend your knee so that it sticks to your chest, then stretch it as if you want to hit the wall.

• Repeat the exercise with the other leg.
• Perform 4 sets of 10 repetitions for each leg.

Now that you know what this is about, are n’t you going to include the 5 exercises for a toned abdomen in your daily routine?