We must start from the premise that work really well for our abdomen, you need to do it from all angles, ie, involving all the muscles that form, because it consists of several groups that move in different directions and combine their actions , depending on whether you are doing. So in your routine you should do exercises to work your upper abs, lower and oblique.
Another very important part, and perhaps the reason why most fail to see the results we hope is a good diet, balanced, containing foods from all food groups, it is also very important to keep a daily plan and be aware of how you are eating, and of course, one more ingredient to achieve the goal is the determination and perseverance.
Routine:
To work your upper abs, crunches with arms outstretched applies: lie down on the floor on his back (you can use a mat or a yoga mat), extend your arms behind your head, keeping them near the ears and on the other hand; contract the abdominal and raise shoulders off the floor, directing your gaze to the ceiling. Keep your arms straight, avoid straining the neck, all the force concentrated in the abdomen. Slowly lower to starting position, do 4 sets of 12 to 15 repetitions each.
To work your lower abs, apply squares: in the same position last year, put your hands under the buttocks to avoid arching your back, begin to elevate the legs slightly bent as if you touch the ceiling, and back slowly; contracts while the abdomen, the back do not touch the floor, and start exercising again. Perform 4 sets of 12 to 15 repetitions each.
To work oblique crunch crossed applies: in the same position as above, and cross your legs raised together, you get your hands clasped behind his neck, raise your back, without straining the neck, pushing up in the abdomen, takes the elbow and right shoulder to left knee, return to starting position slowly and repeat the movement but the other side. Perform 4 sets of 12 to 15 repetitions each.
Many times, our abdominal muscles are hidden under a thin layer of fat, so complete this routine with some aerobic exercise will help you achieve your goal sooner.
Turning to the supply side, the truth is that if you stick to a balanced diet will be difficult to achieve the objective, so here's a list of foods you should not ignore it sure can help you achieve:
Care for the use fat, use monounsaturated fats like that gives you olive oil or avocado.
Vegetables and fruits are highly recommended by the amount of fiber that we provide, help us to cleanse the body.
Yogurt is high in calcium, maintains balanced digestive health, reduces gas and swollen abdomen.
Fish rich in omega 3 fatty acids, which help speed up the metabolism and lower cholesterol.
Nuts as we help provide monounsaturated fatty acids, proteins that help increase muscle volume and help regulate appetite, which makes more we control what we eat and ultimately this helps reduce the abdomen.
Drink lots of water.
And finally, a simple trick that can help input to look a lot better, correct your posture, as recommended grannies, keep the abdomen contracted, shoulders raised and the neck straight, relaxed, immediately improve our figure. Trying to get your belly constantly throughout the day is much more effective to do thousands of crunches a day. Just try to be conscious of your posture several times during the day and you take care to touch up your lipstick, touch up your position.
