Instead, a few modifications to your diet and lifestyle can be enough to produce serious, long-lasting results. Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs. Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible. One small study showed that doing cardio exercise three to four times per week significantly decreased belly fat in 17 men 1. Another review of 16 studies found that the more cardio exercise people did, the greater amount of belly fat they lost 2. Try to get in at least 20—40 minutes of moderate to vigorous activity per day, or between — minutes per week 3. Activities like running, walking, biking, swimming or engaging in your favorite sports are just a few easy ways to fit cardio into your day. Studies show that cardio exercise can reduce belly fat, which can help you get six-pack abs. One review found that the more cardio people did, the more belly fat they lost. The rectus abdominis is the long muscle that extends vertically along the length of your abdomen. For example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women 4.
Products are manufactured and sold by a third party. As an associate, Openfit may earn commissions from qualifying purchases on this site. Get tons of ab workouts and healthy recipes by joining Openfit! Sign up for free today. The foundation of a great set of abs is a strong core, which can help stabilize your entire body. Your core — the muscles of your abdomen, lower back, and pelvis — is a whole system of muscles that supports your body as you stand, walk, perform everyday activities, and work out. A strong core can help you get the most out of any workout. In fact, the more you work your entire body, the better it is for your abs. BUT: It depends on the kind of belly fat you have. There are two types — subcutaneous fat and visceral fat. Visceral fat is the name for the kind of fat that is deep within your torso, building up primarily around your stomach, intestines, and liver.
Exhale as you rise up, and inhale as you return to the starting position. If you are a beginner, you can also place your hands by your side with the palms facing down. Once you’ve figured out your daily carb requirement, the tendency is to eat equal amounts of carbs at every meal. If you don’t have time to do a minute workout, there are simple ways to make your daily routine more active. Helpful 77 Not Helpful No account yet? When it comes to losing weight, not all fiber is created equal. Since muscle weighs more than fat, these measurements will be more important indicators of your progress than pounds on the scale. Eat some protein for breakfast, lots of vegetables, fruits, and fiber and drink water rather than calorie-laden beverages. Bicycle crunches : The bicycle crunch is another great core exercise that engages many muscles at once to help work the core in every possible way. Learn why people trust wikiHow.