How to Perform Ab Exercises without Equipment
Have you always wanted to sculpt your abs and have excellent tablets instead of that flabby little stomach? Know that it is quite possible to strengthen the abdominal muscles through targeted exercises. Today, we are going to mention what are the best ways and how to do Ab exercises without any equipment to gain the best shape.
3 Best Ways To Perform ab Exercises at Home Without Equipment
To practice at home, without weight training equipment and at a good pace, try out these three best ab exercises should help you draw pretty abs in just 30 days without any equipment!
1. Draw pretty abs in 1 month with five effective exercises!
There is a series of exercises here that will help you build solid abs and turn fat into muscle. Their practice does not require the use of the equipment, and you can do them comfortably at home, at your own pace. You won’t have to go back and forth to the venue at the other end of town, which should boost your motivation.
- Crunch with your feet up
Start by lying on the floor, bringing your knees towards you. Then raise your shoulders towards your thighs while keeping your back firmly on the ground. Slowly descend and return to the initial position.
- The reverse crunch
Lie on your back and bring your legs straight up. Then place your hands on the ground on both sides of your pelvis. Then bring your knees towards you until they brush against your chest and then bring them to the vertical while controlling your movements.
- Classic sheathing
Face the floor with your elbows supported, legs straight, and your head in line with your body. Then contract your abdominals to make the belly muscles work as much as possible and thus not put too much strain on the legs and elbows.
- Lateral sheathing
Take the same position as with the sheathing, but this time, put yourself in profile. Stand on one elbow and put the other hand on your waist to gain stability. Contract your abs, keep your back straight and hold the position for a few seconds before resuming the initial position.
- The vacuum
For this exercise, put your hands at your sides or on your stomach and then start to exhale slowly until your stomach hollows out. At this point, you should be freediving. Hold the position for a few seconds to work the transverse before slowly releasing it. Take a deep breath and then repeat the exercise as soon as your heart rate returns to normal.
2. Regulate your diet to have well-sculpted abdominals?
Even if you do the exercises ten times a day, that will not be enough to sculpt yourself nice abs, and you will have to complete the program with a more balanced diet. Know that for the abs to take shape. You will need to be in a calorie deficit and to hope to gain muscle mass, and your fat mass level must be decidedly low.
If you have a belly, you will need to start by regulating your diet before you start. If you have a flat stomach and want to gain muscle, you will need to continue to combine a balanced diet and regular physical activity.
- Eat a balanced diet
As a first step, you should cut out foods that are too caloric and have a high glycemic index in favor of foods rich in protein and fiber. You can continue to include carbohydrates in your diet, but make sure that it is foods with a low glycemic index like quinoa, oats, sweet potato, or even basmati rice.
If your calorie intake is low, then it will be easier for you to be in a calorie deficit. Also, consider increasing calorie expenditure by combining strength training and high-intensity cardio. These activities will speed up your metabolism and allow your body to continue to burn calories even while at rest.
- Try the hard-boiled egg diet.
Many athletes choose to adopt the hard-boiled egg diet (must also diet mayo) for all the benefits it promises. The concept is simple: you should ingest eggs daily, at least three times a day, and at least for two weeks.
The egg diet will help you reduce your calorie intake and thus help you lose weight. Since eggs are high in calories, they will satisfy your craving for fullness and prevent you from snacking between meals.
Here is a typical menu that you can adopt for this diet:
In the morning (breakfast)
- Three hard-boiled eggs
- a handful of nuts
- a banana
- Five hard-boiled eggs
- a teaspoon of rapeseed oil
- zucchini (at will)
- a handful of almonds
- Five hard-boiled eggs
- carrots (at will)
- a teaspoon of olive oil
- One apple
You can eat vegetables at will in addition to eggs and have fruit for dessert even if they have enough calories. If your body is weakening due to a lack of carbohydrates in your diet, you can also include quinoa, sweet potato, or basmati rice for lunch.
3. The mistakes not to make to shape abs
Some people mistakenly think that doing a set of 20 push-ups before bed is enough to achieve rock-solid abs. Remember that to have good results, and you need to do targeted exercises. Also, you will have to combine rigor, regularity, and intensity in the realization of the series; otherwise, the results will be slow in coming.
Then, know that shaping abs is a bit like losing your saddlebags, it is always possible, but it does not happen in a day and not even in a week! You will need to have a lot of patience. Establish a sports program, and alongside, stick to a healthy eating program, you will notice that the muscles will gradually take shape.
Finally, stop comparing yourself to others. Bodybuilders and models posing on Instagram or Facebook have put in an intense and sustained effort to get there. Added to this is the fact that some photos are often retouched, so don’t be fooled by appearances, rather work on your series.
By performing the above set of exercises regularly and in the form of HIIT, you will quickly create beautiful chocolate bars. Of course, do not forget to complete the sports program with a healthy and balanced diet and good hydration!