A 3-Step Guide To Getting Your Dreams Abs

Abs are one of those things that plenty of people strive for when working out. Many see them as an indicator of strength and fitness, so it's maybe no surprise that acquiring them is such a common goal. If they were easy to come by, though, most of us would be walking around showing them off.

Still, you unfortunately can't just click your fingers and make abs appear. However, if you put in the work and follow the simple 3-step guide to getting your dream abs, you should improve your chances of getting them. Of course, genetics influences the distribution of fat in our bodies, but with enough dedication and motivation, there's no reason you can't improve your chances of making your dream abs come true.

1. Think carefully about what you eat to help reduce your body fat percentage

The first thing to think about when trying to develop abs is what you eat. If you want a six-pack, you need to try and reduce your body fat percentage, and a caloric deficit can make that happen. This is when you burn more calories than you eat. While exercise factors into that, thinking carefully about what you put into your body also plays a significant part. After all, you need to make sure your diet is still a healthy one. We'd recommend eating a lot of lean protein, fruits, and vegetables while also prioritizing whole grains over refined carbs. Eating healthy snacks that combine food groups and drinking plenty of water is a good idea, too, as is keeping your portion sizes reasonable. As for when you should eat things, we'd suggest a carb-heavy meal that's low in fat and moderate in protein three to four hours before you exercise. A simple carbohydrate snack several hours later and then some protein and carbs an hour or two after your workout is also advisable.

2. Do HIIT workouts three times a week to promote fat burning

If you're eating right, the chances are you're going to feel a lot more energized whenever you hit the gym. That will put you in an excellent position to get the most out of every workout and improve your chances of developing abs. Something that you should spend a lot of time doing when you exercise is cardio, as this will help to reduce your body fat percentage. That doesn't mean that all cardio will achieve the same results, though. Rather than spending half an hour on the bike or treadmill, we'd recommend engaging in high-intensity interval training (HIIT). This is where you do short bursts of intense activity, which will raise your heart rate and help you burn fat. One study discovered that people who did these workouts lost around 28.5% more fat than those who only engaged in moderate-intensity exercise for the same period of time. So, try to do about three of these workouts every week, spacing them out nicely to ensure adequate recovery time.

3. The right abdominal exercises twice a week should really strengthen your core

Developing your core can improve balance and stability while also potentially boosting your metabolism. This is particularly beneficial for what you're working towards, as it will help you to burn calories when you're not doing anything. Good exercises include: heel taps: lie on the floor, bend your legs in the air, then extend one foot to the floor before lifting it back up; Russian twists: sit on the floor with your knees bent and your feet off the ground before twisting your upper body from side to side; oblique crunches: stand in a wide-leg squat and move your upper body from one side to the other; leg lowers: lie on the floor with your legs up and the soles of your feet facing the ceiling. Then, lower them until they almost touch the ground before lifting them again after five to ten seconds; and side plank dips: lie on your side with one elbow holding up your body in a plank position, then lower your hip until it's close to the ground. After a few seconds, raise your hip again by using your core.

There's no quick and easy way to get abs, especially if you haven't been following a dedicated fitness routine. However, if you stay fixated on your goal and keep following a 3-step guide to getting your dream abs, you should get a lot closer to making your dreams come true.