For the last few years, going to the gym, making body or abs is becoming a trend. Many actors and celebrities make abs for their films. Like Aamir Khan made for his film Dhoom, Shah Rukh Khan for Om Shanti Om. Nowadays people are focusing on body fitness by being inspired by them. Whether it is a six pack or an eight pack, both have to work hard and sweat. How to make abs? Making abs means controlling your body weight as well as strengthening your abdominal muscles, so that the stomach stays inside. Nowadays the craze of making abs has increased not only among boys but also in girls. If you also want to make abs, we can help you. Learn how to make abs.

How to make abs?

1. Exercise

Exercise can help you build abs. Daily workouts will reduce your body fat and the body will be in perfect shape. After this you will get help in making abs. You can make abs by exercising at home but, if you exercise in the gym, you can get the right guidance there. There are some exercises that you can do to make abs.

Cardio

Cardio is also called aerobic exercise. This exercise is great for increasing your heart rate. By doing cardio daily, you can reduce your fat and make six pack abs. According to a study, by doing cardio exercises three to four times a week, your abdominal fat can be reduced. Running, jogging, biking, swimming, jogging etc. are also types of cardio.

How to make abs - do abs exercises

To make abs, you should do abdominal exercises, which are as follows:

Cross Leg Seat Ups: -

In this you lie on your back and cross your legs.

Now lift them up.

Keep the fingers of your hands close to the ear.

Slowly raise your body above the knees.

Apply three to four sets of this exercise.

Side crunch

How to get abs

To exercise the crunches, lie on your back and place one hand on your ear.

Touch the knee with your elbow, bending the knee of one leg and raising the shoulder of one side.

Do the same from the other side.

Ball crunch

This exercise is done with a ball. You must have seen these balls in the gym, which are very big.

To do this, first take a ball and lie on its back.

Place your feet on the ground so that you do not fall.

With your hands under your head, lift the upper part of your body and move it backwards.

Do three to four sets of this too.

Leg raise

In leg res workouts, both legs are lifted upward while putting pressure on the abs or abdomen. After bringing it up, both the legs are kept straight on the ground. Leg res is one of the best workouts for abs. This workout can be done in three ways. First of all making an angle of thirty, sixty and ninety degrees.

Planck

Those seeking six pack abs or at pack abs must include planks in their workouts. The body also has to reduce movement to perform this workout. But keep the body posture just right.

Seated Ni Tuck Exercise

Performing this workout puts pressure on core muscles. The good thing is that you can do it easily with the help of land or bench.

2. How to make abs - Yogasan

You do not need to go to an expensive gym to get abs, but you can also get them by doing some easy yoga at home. You can get abs by taking care of doing yoga and drinking your food continuously for six to seven weeks. Yogasanas make the various parts of the body strong and healthy. You can take help of these yogasanas to reduce abdominal fat and strengthen the abdominal muscles.

Surya Namaskar

How to get abs

Surya Namaskar is as helpful as cardio exercise for our body. It works on all the muscles of the body and makes the body shapely. You can use this exercise to see abs on your stomach. You will find the answer to how to make abs with Surya Namaskar.

How to make abs - Sethubandhasan

How to get abs

By doing this asana, along with decreasing abdominal fat, your back muscles will also get stronger. This will strengthen the chest, neck and spinal cord as well as keep the digestive system correct.

Naukasan

How to get abs

By doing this posture with boat posture regularly, muscles of both back and abdomen are strengthened. Not only this, this posture also makes the muscles of legs and hands strong. If you want to make abs, do not forget to try this posture. Looking for answers on how to make abs, then naukasana will work.

How to make abs - Dhanurasan

how to get aasan abs

This asana makes the back and spine strong and flexible. This posture is also good for legs and arms.

Creating abs is not a work of a day or two. So, if you do not get good results in the beginning, do not be disappointed. Keep working hard. If you exercise daily and take care of eating and drinking, you will get good results. Not only this, in all these ways, there will also be positivity in your life.

How to get abs

Abs need to focus on the workout as well as the diet. So for healthy diet, take the following foods. like:

Fruits and vegetables

Fruits and vegetables are high in nutrition. At the same time, the amount of calories in them is less. Green vegetables and fruits are rich in antioxidants, fiber, vitamins and minerals, as they are beneficial for health, as well as if you are doing abs workouts, then it is necessary to include them in your daily diet. Green vegetables and fruits are also helpful in reducing excess fat and are also helpful in making abs.

Whole grains

Oats, Barley, Buckwheat and Quinoa are considered very beneficial for health. By consuming all these whole grains, the body weight remains balanced or the excess weight can be reduced. They have high fiber content, which helps in improving digestion as well as keeping blood sugar levels balanced. The abundance of vitamins, minerals and antioxidants in whole grains makes it beneficial for health.

Nuts and seeds

Nuts and seeds also have an important role in making abs. They are rich in fiber, protein and healthy fats. Therefore, eat walnuts, almonds, Brazil nuts and pecan nuts daily. At the same time, it is considered beneficial to eat chia seeds, flaxseed and pumpkin seeds for seeds.

Fatty fish

If you are a non-vegetarian and you like to eat fish (fish), then eating a fatty fish along with a workout plan to make abs is considered beneficial. Salmon, mackerel, tuna and sardines can be consumed in balanced amounts. These fish have high amounts of omega-3 fatty acids, which help in heart health, brain function, body inflammation problems and weight control. Bailey fat can also be reduced by the use of fish. According to research, the amount of protein in fish is high, which also acts to tone the abdomen.

Legumes

Lentils, beans, peas and peanuts are one of the nutritious foods for your favorite abs. If you are not able to consume almonds or walnuts for any reason, you can replace them with peanuts. Protein, fiber, vitamin-B, iron, copper, magnesium and zinc are available in abundance in them. Consumption of legumes reduces stomach fat, which helps in the production of abs.

Tea

How to make abs? The answer to this question includes tea along with workouts and healthy food. But only green tea and black tea can be consumed in tea. Green tea and black tea contain antioxidants, which are considered beneficial for the body. At the same time other herbal tees can be consumed with the advice of health experts.

Which foods and beverages to stay away from?

Fast food - Do not consume fast food or junk food. Along with this, keep distance from oil and spice fried food.

Alcohol- Consumption of alcohol has negative effects on the body. There is a risk of weight gain.

Sugar and salt-rich foods - consume at least sugar or stop consuming sugar. At the same time, excessive salt intake is also harmful for the body.

Refined grains - Do not consume foods like maida.

If you are doing abs workouts, then pay attention to diet as well as diet. Maintaining healthy diet will make it easier to make abs.

If you are considering how to make Pubs, then pay attention to diet along with the workout plan above. If you want to know the answer to any kind of question related to it, then it will be better to understand from the experts.