Simple Exercises To Target Belly Fat And Get A Visible Six Pack

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Flat belly with visible abs is a dream for many people be it a man or woman. Apart from a right diet, you need to target the abdominal muscles to get a flat belly. It is not a tough job to achieve this, unless you have the right knowledge of how to achieve it. You must know which abdominal muscles to target and what is the proper exercise for doing that.

In this article, we have mentioned some best tricks to get a flat belly and a visible six pack. First, your aim is to get a flat belly and then build the abdominal muscles. Abdominal muscles consist of three layers. The deeper layer of the muscle provides support and is known as transversus abdominis, the middle layer of the abdominal muscle is called the six pack muscle that makes the spine flexible, and the outer layer is superficial known as the oblique muscles.

You have to target all these three layers of abdominal muscles to get visible abs. However, inner muscles that provide more support need more workout. It is the main part of the abdominal muscle, which is responsible in making the belly flat.

Read on the article to get a flat belly and six packs within just 20 days.


How To Target Muscles To Get A Flat Belly

This exercise is to target the deeper or inner layer of the abdominal muscles know as transversus abdominis. Lie down on the floor. Take a deep breath and let your belly hang downwards. Breathe out and draw belly inwards, until your feel tightening around your waist. Hold for 10 seconds, and then rest for 10 seconds. Don't change your spine position and don't hold your breath. You must breathe freely.


How To Target The Six Pack Muscle (Rectus Abdominis)

To workout the six pack muscles, do crunches. Lie on your back and place your hands behind your neck. Bend your knees in and keep your feet flat on the floor. Now, lift your head and shoulders not more than 30 degrees above the ground. Hold this position for 5 seconds. After this, return your head and shoulders to the resting position.


How To Target The Outer Or Superficial Abdominal Muscle

Lie flat on the floor and keep your hands behind your head. Press your lower back into the ground and lift your shoulders off the floor. Pull your knees inwards towards your chest and slowly perform a bicycle pedal motion with your legs.


Avoid Ab Exercises Daily

Rest in between the ab exercises is a must, as the abdominal muscles are like other muscles of the body that can get exhausted. To develop visible and strong abs, let the abdominal muscle rest, so that they congest for a day or two.


Fat-burning Cardio Exercise

This includes all the activities that make you sweat such as cycling, running, dance, body combat and body attack, zumba, etc. You must be soaked in sweat at the end of your workout. This will also remove the toxins from your body through sweat, and thus reduce body swelling apart from making your belly flat.


Weight Lifting

To make visible abs and a flat belly, lift some weights to make your abdominal muscles work. Lift heavy loads and do fifteen repetitions per exercise. This is one of the best tricks to get a flat belly and visible abs.


Avoid Maida Or Refined Carbs

Cut out refined carbs such as white bread, white rice, pasta, pizza, burgers, etc during all the meals that you take. If you can't have cereals for breakfast, eat berries, yoghurt and eggs. These foods will keep you energetic during the day and will help you in getting visible abs and a flat belly.


Protein Foods

You must have proteins in your diet, as a protein-rich diet can increase the calorie-burning capacity of your body. You also get a feeling of fullness after you eat protein foods and this prevents you from overeating. The first impact of overeating can be seen on your belly. Lean protein foods are low in calories. Therefore, protein-rich foods are best for your muscles and can maximise your muscle gain.

Read more about: health, wellness
Story first published: Wednesday, December 16, 2015, 17:25 [IST]
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