Top tips for Abs

If you want a six-pack, you need to workout hard, eat healthy and train smart. Maintaining good diet and workout can really improve your ABS.

We have some Tips Here which can improve your ABS



1. Train to gain strength

Nate Miyaki  is the fat loss expert and author of The 6-Pack Checklist. If transformation is your goal, you should try building muscle. Traditional hypertrophy training is fast and efficient: train three to five times a week, six to 20 repetitions per exercise, three to eight sets per muscle group. ”Simple but effective.


2. Breathe

"All basic training begins with breathing," says renowned NFL coach Joe DeFranco. Practice the basics now: take a deep breath through your nose, aiming to fill your stomach with air. You can also download the Universal Breathing Pranayama app to improve the function of your lungs and diaphragm. 


3. Think "anti-movement"

Once you've mastered the basics of breathing, work on stabilizing your spine by concentrating on the movements where you are resisting the movement, not initiating it. Planks, isolation handles and loaded carry, where you walk with a weight in one hand, it all fits together perfectly.


4. Add NEPA if you need it

On diet, you will burn most of your fat (more on this below), but for an added boost, non-exercise physical activity (NEPA) gets results without causing hunger spikes or tiredness. “It's also convenient and a good stress reliever. Start with a 30- to 60-minute walk on your strength-training-off days and build up until you're doing it every day. "


5. Get ready

"The main function of the core is to protect and stabilize the spine while moving the limbs," says strength coach Jack Lovett. Learning to properly support yourself during barbell lifts, such as squats, presses, and deadlifts, will develop dynamic core strength. 

Use the direct approach

The six movements below target every part of your core. 


6. Rolling 45

Turkish garb targets its entire core, but repetitions are time consuming - take it down to its constituent parts with the Rolling 45, Little suggests. “Lay down on a hard floor with a kettlebell or dumbbell in one hand. Press it up, then roll it up and place it on the opposite elbow. Pause, go down and repeat. "You will build coordination and strength.


7. Dragging planks

Build your anti-rotational muscle strength with this table update. “Keeping your core steady, lift one hand off the floor and lift it to the other side. Repeat as needed. "Do this in time with your trainer instructions and try to exceed your number of repetitions.

Reinvent the classics


8. Add a resistance band to your abdominal muscles

Squeeze your hands and elbows toward each other and slowly lift your head and shoulders off the ground, rolling your upper spine off the ground. Try to maintain constant tension on the band while engaging your upper, middle, and lower abs. "


9. Add weight to bed bugs

This Pilates move is hard enough without weight, but adding resistance forces you to develop a bulletproof core.  “Lower each leg alternately to the floor. It sounds easy, but the trick is to keep your lower back flat to the ground. You'll want to go up, but strong abs will keep you grounded. "


10. Change the position of your hand for the dragon flags.

The Bruce Lee classic is heavily imitated, but rarely done well. Fix your shape by adding a suspension trainer and using a shoulder support. "Lie on your back with your head below the anchor point," says coach Niko Algieri.


11. Add a swing to the knee push-ups

 “On a TRX board, start swinging from side to side. Each time you swing, bend your knees to the corresponding side. Don't limit yourself to the elbow - twist your hips further and out of the elbow for maximum range of motion and more involvement of your abs. "


12. Slow Russian turns down

It's one of the most effective crunches you can do with the Zero Kit, but 99% of people get it wrong. "You should feel your abs light up when you do it," says Adamson. And most people don't need to gain weight. Sit on the floor with your feet slightly elevated and your body at a 45 ° angle. Keep your arms at right angles to your body and twist with your torso, not your arms. 


13. For boards, just try harder

If you can already do a plank for two minutes, you are at the point of diminishing returns. Improve your efficiency by changing the leverage: From the usual starting position, push your forearms to move your feet back, until you feel more tension.