There are some different exercises we can do to get abs in a month. But this would, of course, have to depend on exactly how overweight you are. This post is to target those of you that are with the average physique, however, has no abs showing.
Therefore, this post will tell you how you can get six pack abs. Do the exercises outlined in it, and you will be well on your way.
Firstly let me say that the abs region is one of the most accessible areas to tone; however, to get abs in a month will require a lot of exercising on your part.
When you think of abs, you think of muscles in the mid region. Ones that not only give you a rock hard FLAT stomach but also attract the ladies. Hey, guys, I know what you are thinking.
Have Stomach Muscles
Primarily you have six muscles that you can achieve this with, hence the term six pack. However, there are also muscles that line up with these but are on the left, and right side of these abs, and they are called the intercostal muscles.
It is a big positive step you’re taking to get abs in a month. However, you will also need to work the intercostals out if you want to get ripped abs.
These abs will develop as well with the exercises that I am going to instruct you in.
Can I Get Abs In A Month? Yes, Be Strict With Your Diet
Now, to get abs in a month, you will need to be strict with your diet, and this has to include everything that passes your lips. Drinks, firstly, get rid of all of the sugary ones if wishing to see results from your hard work.
Many fizzy drinks will have a lot of calories. Moreover, there is no chance you will get abs in a month if you continue drinking them. Furthermore, be sure you stop drinking alcohol during this intense training period also. Alcohol is a no-no if you want to get abs in a month. Instead, drink water as there are ZERO calories in it.
Watch The Foods You Eat To Get Abs
Then there are the foods that you eat. During your training, it would be wise to eat plenty of fruit and vegetables. As well as all of the dairies that you consume, they should be of the low-fat variety. All and all of the meat that you eat should be lean. (No fat on it)
Heck, you can even replace all of your crisps with nuts to get abs in a month. That will not only aid you in your quest for that washboard stomach but also improve your health, and that is priceless as I’m sure you can imagine.
When You Start Seeing Results With Your Abs
Do you see it is not that bad,? And trust me. It is highly unlikely that you will revert to eating rubbish after you see the desired results develop before your very eyes.
Do These Exercises To Have Abs
That brings me on to my next point. You must complete all the exercises correctly. If you don’t, it will be tough to have abs in a month.
There will be no slacking during this month so you must find the motivation from within yourself to complete this task. It will be hard.
It will take a lot of your energy and focus but, if you knuckle down and get on with it, you will have super rewards, with some great abs at the end of it.
Now to gain symmetry in your abs, you need to exercise the whole core or risk having different abs more prominent than others.
These are straightforward exercises that are free you can do, anywhere there is floor space. These target the whole abs but especially the often neglected lower abs. The training is a perfect one to help you get abs in a month, no doubts.
Now I must start by saying that it is unlikely that you have done any core exercises of late am I right? I think this would be a good thing to say. You must strengthen this to avoid any injury while still being able to get abs in a month.
Right here is my list of exercises you can do to gain perfect abs. Let’s start with the core, to begin.
Start with something called the PLANK. – Firstly you must take a deep breath and relax and lie down on your front face first. Have your elbows level with your shoulders and the hand over your face.
So that your arms form an upside-down V-shape, and your body should not be in any way twisted. It should be in a perfectly straight line. Lift your body onto your forearms until your feet until you are up on your toes. You will feel you using your abs significantly.
Keep your back straight and your neck level with it so you should always be looking at the floor in front of you. Do NOT tilt your head backward or let your head sag. Hold for 10 seconds and relax. However, take a 5-second break (No longer) and repeat the exercise 6 times. You will most definitely feel it working your midsection. These are your core muscles.
Next to something called the SIDE PLANK This too is a free exercise that you can do where ever you find the floor space. Firstly you need to lie down again but this time on your side.
It is up to you which side you choose, although I would recommend lying sideways, on the one that you use most.
So if you are right handed it would be the right-hand side. That is just a little easier to get used to it that is all.
How To Perform The Side Plank
Place your arms level with your shoulder, As if you were propping yourself up to talk to someone. Remember, you must do it on your side.
Place one foot on top of the other or if you choose you can place the top foot so that the left/Right foot is off the ground. (As It would depend on which side you chose) Again, it is an excellent exercise to help you to get abs in a month.
From this point, you are now ready to perform the exercise so, breathe in deeply and on the exhale, lift your hips about 1.5 to 2 feet off the ground and hold for 10 seconds. Then release and return to your previous position and repeat until you feel that you cannot do anymore.
Next, we move swiftly on to something called the BRIDGE. For this, you need to lie flat on your back with your knees bent. Your feet should be up in the direction of your behind.
Your arms should remain in a straight position and down by your side. Only lift your hips off the ground about 1- 1.5 feet and again gold for 10 seconds and then lower into a comfortable position. Repeat this as many times as you can do.
The reason that I am not a little more specific on the repetition amounts is that everyone has differing abilities, so what may be enough for one person may not even be close to working out another person.
Which is why I say, ” Work out until you can do no more.” You should try eventually to aim for the hold on both the side plank and the regular plank to be around the 1-minute mark increasing to a 20-second break in between lifts.
The Half X
The HALF X.This is another straightforward yet beneficial exercise to do. Again all you need is adequate floor space. For this exercise, you will have to get on “all fours” (your hands and knees) Your hands should be on the floor directly below your shoulders. Your knees should be placed immediately, below your hips on the floor.
Once you are ready, you need to lift your left leg up and out straight along with your right arm out straight also. When your legs are horizontal, hold the legs there to start with for just five seconds.
Take 5 seconds and then repeat the exercise with your right leg and arm and again hold for 5 seconds. And return to the usual all fours position. Now obviously not the first time but as soon as possible you need to increase the duration of the hold of around a minute for all three of these exercises.
Roman Leg Raise
Number 1 and a very very good exercise to start you off down the right path is the ROMAN LEG RAISE. Sit in a chair of your choice but sit up with a straight back. Have your legs straight with your feet touching the floor.
Then slowly but surely raise your legs until they are parallel to the floor. Be sure to remain in an upright seated position at all times.
Do 10 of these, and when you have done them, you should rest for 10 seconds and repeat a further 7-10 times. Again as with the other exercises, you need to increase the number of repetitions and do as many as you possibly can.
You will find that you keep doing more of them as you improve. Remember Rome wasn’t built in a day, so do not expect to be great at it when you first start.
Lying Leg Raise
Secondly, there is the LYING LEG RAISE I think of this as the mother of all of the exercises here as it gets very tough indeed but you can pinpoint the muscles it is targeting.
Lie flat on your back with your shoulder slightly elevated from the ground. With your legs outstretched, lift them (keeping them straight) to around thirty degrees in the upwards direction of course.
Then in between each repetition, you should lower them to the starting position again EXCEPT DO NOT LET THEM TOUCH THE GROUND. That is a definite no-no.
Continue Exercising To Have Abs In A Month
Repeat ten times and take a 20-second break in between each set of reps and aim for 7-10 number of them in total. Once more, when you have got into them and feel more confident, you can increase the rep’s and shorten the break time in between.
Try An Exercise Like This
Another great exercise to do to ensure that you get great abs in a month is the ABSABET. (Please note this exercise can be done in reverse with your arms on the ball and feet on the ground instead.) For this exercise, this will involve the small investment of an inflatable ball.
You merely lie face down with your feet on the ball and get into a horizontal position. When you are in a plank position with your hand, either side of your head below it, you should be in a similar place to that as if you were doing a press up.
Now using your feet on the ball and the lower portion of your body bring the ball up into spelling out every letter of the alphabet. Do this up to the letter q and rest. But the more you do this then, the more you can progress ending up with the letter Z. It will be an excellent workout for the intercostals and upper abs.
Get Abs In A Month: The Stomach Crunch
The next exercise you MUST do is none other than the simple sit up. If you do it correctly, then it is a fantastic addition to your workout routine. For this, you will need to be seated, preferably on the floor. Or any other solid level surface.
You need to start this with bent knees. Please make sure that your lower back is in contact with the floor If you are doing a stomach crunch lift your back 8-10 inches from the ground always looking in an upward direction. This part is vital to get the most from this exercise. Do not bend at the waist.
If you are doing a sit up, then the reverse applies. Bend at your waist until you sit up. The avoids putting unnecessary stress on one’s neck. Remember, elsewhere. I talked about doing pyramids in other places on this site. Well, try one of 10 to start.
Do ten then seven, then four, then 7 and finish on ten all with no more than a 30-second break. Then increase in increments until finally, you are doing pyramids of 30. Or more if you so desire.
It will not only help to improve your core strength but will also go some way to developing those visible abs you so want.
Prostrate Leg Lift
The PROSTRATE LEG LIFTis a superb way to increase not only the strength of your abs but also their definition. To do this, you will need some floor space.
Now I mentioned them before and here is how to do them. Lie on your back with your arms down by your side. With your legs straight lift them to around 12 inches from the ground and slowly release them.
Again when you are just starting, do a pyramid of ten or whatever you are capable. Try and increase to 30 over time. So 30 25, 20, 15 and so on back up in increments of five until you reach 30. That should tire you out.
Can I Get Abs In A Month? YES
So now you have seen that it is possible to get abs in a month. It will be nothing short of some dedication and a lot of hard work. But if you want to be the proud wearer of a washboard stomach, then I am afraid that this is the only way you will ever achieve it. Good luck!!
You see, you can lose weight without using these products don’t get me wrong. But, using one or more of these pieces of apparatus will give you a considerable advantage — much more than those that do not care or do not want to use them.
Get Your Diet Under Control
You see, once you have got your diet under control. Then, all that you need to have is the other half of the equation. Your weight loss attempt will then be a success.
I am, of course, talking about the exercise. Go to this link, Home gym exercise equipment, to see some hand-picked items. With these, you will be successful with your weight loss mission.
Please leave any comments or questions below