8 Pack ABS is tough but it is possible for anyone because it is all about dedication and he or she can get it with proper workout and diet. It is a connective tissue that creates the segmented look of individualized AB muscles. So 8 pack ABS is not impossible but we can get by strengthening the rectus abdominal.
How one Can Get 8 pack ABS
8 pack ABS is more than just exercise. No matter what we are doing, from workouts to driving your car-we should be working on our core. Actual abs work could be done with involving your core, so we should always keep it engaged. Without focused abdominal exercise, an eight-pack is only a pipe dream even if you’re following all the right dietary provisions.
8 Pack ABS workout
There are some ways from which we can get the 8 pack ABS easily. Here is the list of them.
Leg raises can be done on a flat surface or hanging. For this we have to do the following steps that are, lying on your back, legs straight and together. After that just have to keep our legs straight and then lift them to the ceiling until the butt comes off the floor. Then slowly lower the legs back down just above the floor. Then hold for a moment and we are done.
It is the easiest workout we can do. We can do it traditionally by alternating the sides. And we can make it more effective by isolating one side and then switching over to the other. We should just keep it in mind that we have to do all reps for one side then switch and do the allotted number of reps for the other.
Plank is similar exercise like push-ups. We have to hold the push up position for the maximum possible time. It is known as an isometric core strength exercise. We just have to be sure to keep our entire body tight and don’t let the weight “bow” our body.
We can do crunches like flex-ball, feet supported on a bench, and weighted by holding a small weight plate on our chest. The more effective way is to do weight crunches and this can be done by lying on the floor with the head towards a rope attached on a lower pulley and then have to pull the weight up while crunching.
Sit-ups can be done using a decline bench and holding a weight plate on the chest with crossed arms. The elbows should be bent and pointing out at your sides by cupping the back of your ears with your fingertips as opposed to placing them on the back of your head. It can help the people prevent from pulling up by the neck when one is doing it.
At first we should two or all of the exercise routines for a complete ABS workout in very little time. We can do one workout three times per week or can do all three over a week. But one should have to be careful to rest not more than 20 seconds between exercises and after supersets. We should always perform every exercise with proper technique while performing each move deliberately and under control.
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8 Pack ABS Diet
Eating right is a very important thing because there is a famous saying “abs are made in the kitchen”. Eating the correct amount of calories, eating for fuel, and eating clean is going to make us and our abs stand out. Protein is key to abs development because it is full of amino acids, which are the building blocks of muscles so they are also a very important thing. We should add the following things in our diet.
- We can add cottage cheese, tofu, Greek yogurt can also support your abs diet.
- Leafy greens, broccoli, cauliflower, summer squash, and sweet potatoes are options for vegetables.
- High-protein foods like egg whites, tuna, and other white fish, chicken breast, and flank steak.
- 1/2 to 1 cup of quinoa, oats, and brown rice as carbohydrate sources daily.
- Grapefruit, Apples, oranges, and blueberries make good fruit choices.
- 1/4 cup of walnuts or pumpkin seeds or a 4-ounce serving of salmon daily.
For a perfect ABS, we should perform five or six exercises every other day for one to three sets of eight to 12 repetitions to build a strong core musculature. This all workout and diet plan will help to the muscles and definition that will also be revealed with an optimal diet.