Cardiovascular Exercise
You can have the best abs in the world, but if covered by a layer of fat; your stomach will not be visible. To lose body fat around your stomach, should be added an effective cardio workout sessions in your fitness plan. You cannot clean your belly fat by doing exercises such as abs extra crunch or sit-ups. You first must burn fat through cardio exercise is good.
Abdominal exercises alone will not be too much. Cardio exercise is needed to provide enough power to do this trick. Three to four sessions each week for jogging, running, doing the stairmaster, eliptikal, jump rope, or cycling enough to spur the process. Swim, climb, and take aerobics classes are also useful. No one beat jogging and running. This is the most intensive, effective and efficient way to burn calories. If you run out of room to make your joints hurt, try running in a room with a treadmill or on the track. It’s definitely easier for your body.
Adequate nutrition
Nutrition is an important part because you can reduce the number of calories you consume, so it can affect the amount of calories you put out through cardio exercises. Eat 5-6 times a day with smaller portions and balanced, every 3-4 hours. Try to keep the consumption of foods low in fat but get healthy. Consume foods with high in calories and protein. Ensure that your body has got a healthy and balanced meal, every 3-4 hours.
Drink at least 3.8 liters of water every day. This will help the absorption and digestion of nutrients and will help clean the toxins from the body.
Add Expenses / Weight
If you want a good development of the stomach, then you need to add resistance (weight) on your abdominal exercises. Stomach is a muscle like the biceps, triceps, chest muscles, buttock muscles, and others. You need resistance to strengthen and build it. The same thing applies to abs. The training example:
• Weighted Crunch – Pick up a dumbbell, hold in front of your face, or over your upper chest, under chin, or do regular crunch. You can now use your abdominal muscles to hold the dumbbell more. Stay on enough weight where you can do 10-15 reps, but no more. Remember, you need to provide adequate resistances to your abdominal muscles are forced to work.
• Cable Crunch – Reach for the cable, kneel and pull the cable down, contract your abdominal muscles with a powerful downward. Essentially the same as regular crunch, it’s just resting on your knees. But the contractions are the same. Do not swing your hips, because if you do, you’re not much using your abdominal muscles. A slight, 30 degree contraction until you feel your stomach muscles to contract, hold for 2 seconds, then rose up.
• Weighted Leg Raise – Lie flat, with his hands tucked under the buttocks. Wrap your legs round the little dumbbell, and lift your legs. Start with your feet about 6 inches (approximately 15 cm) from the floor, and lift approximately 12-16 inches (approximately 30-40 cm) from the floor and then lower slowly. This can be done at the end of the bench.
• Seated Ab Machine – Again, do not swing as far as possible, but until quite distant only (30 degrees) to create a fully contracting the abdominal muscles, hold for 2 seconds, then rose up. This is very similar to the cable rope crunch.
• Stability Ball Crunch – Practicing on the stability ball will balance your abdominal muscles working. It is effective to strengthen your body’s central part, namely the stomach and lower back. You lay on the stability ball as will perform the crunch. Position your body over the ball so your lower back rest. Keep your feet close together on the floor so your body less stable (helps balance your body parts) and place your hands behind your head or folded across his chest. Pull your upper body toward your knees, then exhaled breath while contracting your abdominal muscles. Lower your body to its original position to maintain pressure on your abdomen.
Any exercise you do, the key is to add weight / resistance. If not, you will never improve the amount of lean muscle tissue in the area. You only need to train your abdomen twice a week to get maximum results. Once again, treat your abdominal muscles like any other muscle (which means you will not train it more often). Combine this weight training with proper diet and cardio training is intensive, then you will get a six-pack stomach.
