Are your Abs still hiding in the shadows, buried deep within the walls of your “tummy” and completely immured by your love handles? Trust me, we know it’s demoralizing! And all you desire is an amazing transformation of your core, with those bricks popping out and as well becoming toned, sculpted and ripped as possible. Fret not; Parallelo Health is offering this article as your ultimate guide to self-confidence with out 15 minute killer ab workout. Let’s GO!
Although, the bitter truth is that some set of people do not really need to work their cores to a state of near collapse before getting those lovely six packs, while others will have to genuinely strive hard to get those Abs definitively carved out – Genetics can be unfair at times! Well, anywhere you fit in the two categories, you need to have access to a perfect ab-workout that commands results within just 15 minutes of your daily routine. That is not too much to ask of yourself, is it? This article provides you with just that and more insights into other important determinants of your desired result. Here is what to expect:
- Best diet choices that favours Ab-development
- Best ab workout exercises at home
- The 15 minute Killer ab workout for Men and Ladies
Best diet choices that favours Ab development
There is a popular saying that “Abs are made in the kitchen”. This is absolutely true because the abdominal muscles are being sought out universally by both men and women, your diet choices make up for about 70 per cent of your desired ab result, while the actual workout only takes about 30 per cent of the effort to obtain the shredding. The diligence and discipline shouldn’t be only channeled towards your ab workout regimen, rather, a huge focus should also be dedicated towards what and when you eat.
You can do hundred reps of crunches and sit-ups for as long as you like, if your body fat percentage isn’t checkmated, your abs will simply keep remaining in the shadows. Endeavor to scrap out eating unhealthy fatty foods (check this article to improve your knowledge on Healthy fats) and excess sugar henceforth, instead, focus on imputing the foods below into your diet.
If you are experiencing difficulties in your effort to lose weight, you can try ProVen. This supplement boosts your general health and metabolism, which helps you lose those persistent pounds around your belly.
From Mackerel to Tuna, Salmon to Herring, these are really great options when it comes to which fish is which in your diet. Fatty fish are known to contain omega-3 fatty acids which have been shown to aid the reduction of visceral fat (i.e. fat stored in your abdominal cavity) in both abdominal fat and those around important abdominal organs, known as mesenteric fat. So maybe take a break on white fish like Italian Bacala, for example, or on Seabream and Seabass and focus more on consuming more fatty fish more in your diet.
When it comes to a healthy choice of veggies, this hearty and tasty vegetable is just the way to go! Current research carried out by the Kanazawa University shows that broccoli contains a phytochemical called sulforaphane, which has shown to actually aid in burning more calories by activating brown fat cell metabolisation and has proven to also block the absorption of high-fat foods on your intestines, further preventing the occurrence of obesity.
This oil is high in monounsaturated fatty acids, which has been shown to reduce obesity, among a slough of other massive health benefits. Although it is not usual to target weight loss to a specific part of the body, a research by M. Kris-Etherton, a famous professor of Nutrition, Penn State, reveals that this oil seems to particularly target belly fat and this weight lost by the core did not redistribute elsewhere in the body.
Snacking on about 8-10 almonds per day may be the most preferred option to muffins and french fries. Almonds are packed with lots and lots of monounsaturated and polyunsaturated fats, protein, vitamin E, fiber and magnesium. Nuts generally – pistachios, hazel nuts, walnuts, pecans – are pretty high in calories, so eating them sparingly to get the optimum results can be the way out. They help reduce bloating, provide healthy nutrition, and most importantly; slim down your belly.
Effective for metabolising fat more efficiently and also stabilizing your blood sugar levels, sweet potatoes are one of the healthiest carbs you can easily adapt into your diet. They contain carotenoids which help prevent calories from successfully converting into fat, while this is good news, the high vitamin concentration also provides more energy to keep you going while performing your ab workouts.
Little wonder the extracts from this tea are often listed as an important ingredient on fat-burning products and supplements. The secret to it is that it contains catechins, which is an effective antioxidant. An analysis from the International Journal of Obesity reveals more about this catechin – an epigallocatechin gallate, which literarily sets your fat on fire.
So instead of going for that sugary “bibita”– Italian for drink – why don’t you just brew some quality matcha and reach for it anytime you want.
Best ab exercises at home
Yes, when it comes to ab workouts, the gym isn’t a “must-go” location as you can easily achieve your aim right there in your home, with your yoga mat as the only equipment needed! Shredding your mid-section muscles can come in handy with some great ab exercises. Before we launch into these exercises, it is important to know the specific abdominal muscles that your workouts are really being targeted at. They include the rectus abdominis, transversus abdominis and your oblique muscles. Check out this article to familiarize yourself with these abdominal muscles and their function.
With that being said, here are some really great exercises that gives you those washboard abs:
Start by lying on your back with your arms extended straight towards your roof (or towards the sky if you are working out outdoors), your knees bent at right angles to your hips. Ensure your lower back is well pressed against the mat, and you core is engaged (keep this position all through the exercise).
Simultaneously extend your right knee forwards and your arms backwards, slowly, until your heel and arm nearly touches the floor. Take a slight pause, then return to your starting position and perform the exact movement on the opposite side. Doing it correctly makes a rep. The Dead bug targets your core, especially the transversus abdominis.
Begin with the same position you started the Dead bug with, this time placing your hands behind your head (with elbows pointing sideways) and lift your shoulders a little off the floor. Turn to bring your right elbow towards your left knee while straightening your right leg simultaneously to about an angle of 45 degrees to the ground. Repeat this procedure on your opposite side. Doing it correctly makes one complete rep. The Bicycle crunch targets your rectus abdominis and the obliques.
Start on all fours in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. While engaging your core, extend your right arm forwards and your left leg backwards simultaneously (until both are parallel to the ground and about the same height as your torso/trunk). Then repeat this procedure on the other side – just like the Dead bug, but inverted! That makes a rep. The exercise targets your rectus abdominis.
Start by lying on your back with your arms either lying closely beside you or holding unto a support e.g. bench, while also keeping your legs straight and together. Perform a rep by lifting both legs (still straight and together) upwards and vertical until your butt comes well off the floor, then lower them back down until they are just above the floor. The Leg raise targets your rectus abdominis and hip flexors.
Begin this exercise by lying on your back, with your arms stretched backwards and your legs stretched forwards (both arms and legs should be raised slightly off the ground all through). Then fold in two (contracting your abs) to bring your legs and arms together – making sure your legs are still straight. That makes a rep. The Jack Knife targets your rectus abdominis and your oblique muscles.
For directions on how to perform other important ab exercises like the plank, side plank and reverse crunches; check this article.
The 15 minute Killer ab workout for Men and Women
While most men really crave for those ripped, washboard mega abs, a higher percentage of women desire a shredded flat tummy– and if possible with those popping bricks. Parallelohealth comes to the rescue to help both genders achieve their goals with these killer gender specific recommended workouts:
Killer ab workout for Woman
Dead bug; 15 reps, 2 mins
Reverse crunches; 15 reps, 3 mins
Side plank; 15 secs hold, 3 reps on each sides
Bird Dog; 15 reps, 3 mins
Bicycle crunches; 10 reps, 3 mins
Dead bug; 20 reps, 2 mins
Reverse crunches; 15 reps, 2:15 mins
Side plank; 30 secs hold, 3 reps on each side
Bird dog; 15 reps, 2:15 mins
Bicycle crunches; 15 reps, 3 mins
Killer ab workout for Men
Plank; 30 secs hold, 3 reps
Leg raise; 10 reps, 2 mins
Bicycle crunches; 15 reps, 3 mins
Jack knife; 15 reps, 3 mins
Bird Dog; 20 reps, 3 mins
Plank; 60 secs hold, 3 reps
Leg raise; 15 reps, 2:25 mins
Bicycle crunches; 20 reps, 2:20 mins
Jack knife; 15 reps, 2:20 mins
Bird Dog; 20 reps, 2:25 mins
Feel free to switch up these exercises and create more circuits to suit your preferences, then comment the combo to help other Parallelo Health users too.
OK PEOPLE…Let’s sweat it out!