Try These Exercises To Build Abs Fast
Strengthening your core muscles goes well beyond getting the perfect body for summer. It doesn't even have to be associated with weight loss if that's not your goal (but if it is, that's okay, too). Believe it or not, strong abdominal muscles support your body in other ways, such as reducing lower back pain, increasing athletic performance, improving posture and stabilization, and promoting easier breathing (via Men's Journal).
To fast-fire those abs, the best exercises revolve around cardio and core strength exercises (via Insider). When it comes to cardio, one 2019 review published in the British Journal of Sports Medicine found that high-intensity interval training (HIIT) workouts are more effective for reducing body fat percentage than moderate-intensity continuous workouts, such as jogging. In fact, researchers found 28.5% more fat reduction in those who performed HIIT workouts. One likely explanation is that the short bursts of movements required by HIIT keep the heart rate high, boost metabolism, and put the body in a higher fat-burning state (per Insider).
For core stabilizing exercises, personal trainer Juliet Root recommends a combination of weighted movements and body weight exercises twice a week (per Insider). Some body weight exercises Women's Health suggests are mountain climbers, bear crawls, reverse crunches, Russian twists, planks, and deadbugs. For a weighted movement, try the leg lower — lie on your back with your legs overhead, then lower your legs together for about five seconds (via Insider).
More tips for building 6-pack abs
The holy trifecta — exercise, nutrition, hydration — are key when it comes to sculpting and toning those abs muscles. Following the exercises above, you'll also want to focus on eating nutrient-dense foods. Healthline points out that diets high in lean proteins (legumes, chicken, fish, nuts, dairy, etc.), fruits, and vegetables have been scientifically proven to promote weight loss and support weight maintenance. Researchers who conducted a 2020 study published in Nutrients explained that fruits and vegetables support weight loss by increasing fiber intake, promoting satiety, and reducing appetite. This study was tested on women and indicated that diet directly impacted body fat composition and weight loss.
Hydration is another key. The Mayo Clinic recommends 11.5 cups of fluids daily for women and 15.5 cups daily for men. For a hydration boost, consider adding apple cider vinegar or infusing fruits in your water. It is also possible to get about 20% of hydration from foods (via Mayo Clinic).
Additionally, abdominal muscles are made in the bedroom, meaning sleep quality can affect muscle and fat development (via Healthline). A 2017 study published in Frontiers in Neurology explains that lack of sleep impairs the ability to make healthy food choices. This can lead to craving higher caloric foods that are also high in fat and sugar, which ultimately leads to weight gain.