9 Ways To Get Abs In A Month

by Divyata Raut
FITNESS  |  October 16, 2017
  • It’s not that easy
    1 / 10 It’s not that easy

    If you’re admiring someone with a lovely ab crack, chances are that they worked really hard to get there. Don’t worry if all you see when you look down is a layer of flab, your abs are there- they’re just waiting for their grand reveal. But the good news is that this article will make it much easier to trim your midsection within 30 days! 

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  • Change your diet
    2 / 10 Change your diet

    Diet plays a huge role! What you put into your body really matters because it’s the supply of food and drinks in your digestive system that turns into fuel for your muscles. So if you typically munch on fried or sweet snacks, that’s a whole load of oil and sugar for your body. Instead, make wise choices fill at least 80% of your plate with healthy options like whole grain carbohydrates, vegetables and lean meat. 

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  • Don’t eat anything after 8pm
    3 / 10 Don’t eat anything after 8pm

    If you’re eating anything between 8 pm to 12 pm window, chances are that it’s probably an unhealthy snack or dish. Just because it’s late, doesn’t mean that your calories won’t count! Meals that are eaten close to bedtime cause an increase in body fat percentage. Having the leeway to eat whenever you want will indeed tempt you to reach out for snacks. Setting a strict cut off time after 8 pm is, therefore, the easiest way to ensure that you don’t overindulge at night. 

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  • Eat these power foods
    4 / 10 Eat these power foods

    In order to maximise calorie burn throughout the day, eat foods with a high metabolic rate so you’ll be expending calories even when you’re not working out. Your body burns extra calories while digesting foods such as whole grains, protein, caffeine and spicy foods. 

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  • Count your calories
    5 / 10 Count your calories

    Losing fat all burns down to a mathematical equation- simply burn more calories than you eat. Stick to a moderate number of calories between 1600-1900 daily. Going lower than that won’t be sustainable in the long run as you might gain all the weight that you lost back in the next few months when you return to your normal diet.

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  • Do your cardio
    6 / 10 Do your cardio

    The first rule of fat loss is to get your heart rate up for at least 30 minutes a day. Set in place a jogging routine first thing in the morning or later in the evening. Alternatively, walking or swimming are great fat burners for you if your joints hurt!

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  • Do the classic ab exercises
    7 / 10 Do the classic ab exercises

    It’s crucial that you simultaneously work on building your abdominals to give them a defined shape and form. The great part is that you don’t need to hire a personal trainer at a fancy gym. Simply form a routine targetted on your abdominals and do about 50 reps of each of the following exercises- classic crunches, side to side crunches and flutter kicks. If you don’t feel tired after 50 repetitions, increase the number. 

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  • Cut back on sodium
    8 / 10 Cut back on sodium

    Having an excess of sodium in your diet causes water retention, which leads to bloating in your abdominal area. Make healthy switches from sodium-heavy sauces in your salad and try to incorporate healthy fats such as olive oil or guacamole. Also, cut back on packaged food as they contain an insane amount of sodium.

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  • Don’t neglect your lower abs
    9 / 10 Don’t neglect your lower abs

    Forming well-developed abdominals means that your lower abs need to be in shape too. Practice the reverse crunch whereby you take the crunch position before lifting your legs and hips in the air. This lifting movement targets your lower abdominal muscles. Also, lengthen your muscles by doing the upward dog position. Lie on a mat with your stomach facing down and put your palms  next to your chest before bringing your upper body up.

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  • Give yourself a goal
    10 / 10 Give yourself a goal

    As much as getting abs tests your physical strength, your mental perseverance plays an even bigger role. Remind yourself of your fitness goal or tell yourself how your abs have to make an appearance for your next outing at the beach. This way, you’ll keep going instead of backing down.

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