Planks and Vacuum Stomach Everything you need for your abdominal muscles

Planks and Vacuum Stomach Everything you need for your abdominal muscles

I was away for a few days, I spent a few days on the beach, the weather is hot, summer is coming and I love the beach, the Euro Football Championship has also started and so far so good, Portugal won the first two games and the quality of the tournament is good.

Anyway, while I was at the beach I wanted to write about six pack abs. I wish many people could show off a nice six pack, but that's not the case. Most people still do everything wrong when it comes to abdominal training. At the gym or at the park, I still see most people doing hundreds of crunches and leg raises in hopes of burning belly fat. At the gym I see another thing that I think is even worse. I see trainees doing these exercises with weights and it's a very, very bad idea.

I'm going to tell you why it's a bad idea because using weights will make your abs grow and it'll make you look bloated, your stomach will get big and fat and that's not what you want, what you want is a thin waist and defined abs.

Doing hundreds of reps doesn't do you any good either, high reps don't give definition to muscles and it doesn't burn fat, so stop shortening your time for nothing. To have defined abs, you first need to be under 10% body fat, and to do this you need to eat right and do your cardio.

This post is not about nutrition, but eating right means no saturated fats and a low carb diet. If you need to lose a lot of fat, make it a low-calorie diet too. Drink plenty of water, at least 2L per day, eat lots of vegetables, make vegetables the focus of your diet, also eat good protein and healthy fats. The best source that combines both is fish.

Now, during abdominal muscle training, I only do two exercises and I think it's all someone needs. The first is the plank that you bring to the push -up position, but instead of supporting your body with your hands, do this with your forearms, hold your body and try to keep the position for at least 30 seconds if you begin. Try adding more time every day and creating more sets.

Vacuum stomach is an exercise that trains the inner muscles of the abdominal wall, and these muscles, when they are strong, help them achieve their destination of a thin waist. In this exercise you pull your stomach as if you wanted to pull your stomach together with your back and try to keep your abdominal muscles taut. Try to keep it for 30 seconds, like the planks and try to add seconds and sentences every day. You will be tried to stop, but you can breathe and should 🙂

Both exercises are isometries and make their abdominal muscles taut and defined, but to make them visible, do not forget that you have to burn this belly fat, and the most important thing is what you eat, like eating and cardio.

Good luck, be patient and persistent, you will get there.

Inspired by Helder Luis