Bikini Body: How to Firm Up Your Abs Fast

Bikini Body: How to Firm Up Your Abs Fast

Summer is on its way, and firming up your abs fast takes top priority in your bikini body list. With less than 10 minutes of your time a day, you can parade around the pool with an enviable waistline in no time. Follow these key diet tips, along with the quick workout offered, and watch your curves take shape.

Eating for Firm Abs

If you have ever heard the saying, “abs are made in the kitchen,” then you heard correctly. No six-pack will show through unless you eat to reduce your waistline. A diet rich in fresh fruits and veggies, along with lean proteins, complex carbs, and healthy fats will shed pounds from your waist and show off that flattering midsection.

Plan 5 to 6 small meals a day. Eat sensibly and avoid over-indulging in junk foods. Save planned treats for the weekend, and enjoy them in moderation. Also, avoid processed packaged foods that are loaded with hidden additives that can cause excess bloat and give the appearance of a wide waistline.

Now that you have your ab-firming diet set up, it's time to add in those moves that will tone your muscles and strengthen your core:

Bicycle Crunch

Ideally performed at a slower pack, bicycle pumps are nearly twice as effective as your standard crunch when tensing your abdominal muscles.  

To perform this exercise, lie on your back in a standard crunch position. Place your hands behind your head, gently resting your head, but not pulling on your neck. Lean up so that you feel your ribs pressing toward your hips, tightening the tension in your abdominals. Raise your legs and begin slowly pedaling back and forth, holding each motion for a two count at the top.

Perform 3 sets of 10 to 20 reps.

Swiss Ball Crunch

Swiss ball crunches are the perfect alternative to standard crunches because they alleviate stress on your spine.

To perform this exercise, sit on a Swiss ball with your feet rested shoulder width apart on the floor at a 90-degree angle. Lean back and rest your hands behind your head. Contract your abdominal muscles as you would when performing a crunch. Hold the contracted position for 4 seconds, and then slowly return to your starting position.

Perform 3 sets of 10 to 20 reps.

Hip Raise

Your abdomen is made up of a complex group of muscles. In order to target your lower abs, you need to perform exercises specifically for that region. Hip raises are definitely your best answer.

To perform this exercise, lie down on a flat bench with your legs raised perpendicular to the bench. Hold the bench behind your head for stability. Lift your legs straight up over your hips until your hips leave the bench and your abdominal muscles are fully contracted. Hold this position for 3 seconds, and then slowly return to your original position.

Perform 3 sets of 10 to 20 reps.

By eating a healthy diet rich in whole foods and avoiding processed foods, you will shed excess weight from your waist and feed your muscles. Performing the recommended exercises every other day will build quality muscle and tighten your abs. 

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