Remember your core/ abs are made in kitchen. The diet is very important to get the 3-D looking abs or flat stomach. To reduce your belly you have to focus more on what you are taking inside your stomach.
With cutting fats and oils,You have to go throughout the calorie deficit diet. In which you will reduce your calorie continuously every week. Like if your maintenance calorie is 2800 so,
- 1st week take - 2600 calorie
- 2nd week take - 2400 calorie
- 3rd week take - 2200 calorie
- 4th week take - 2000 calorie
https://www.calculator.net/calorie-calculator.html
I have seen various fitness trainers saying that to get abs you have to just get rid out of your fat layer and your abs are ready . But my dear friends, your core or abs are made up of muscles so like other muscles you have to train it too. Within a week at least 2/3 times you have to train your abdomen or core. So, here are the best exercise which will help you to get strong core :-
1. Jumping:
It will warm your whole body so that blood flow in each and every part of your body.
Tips-
Beginner 10 mins.
Intermediate/ Advanced - 15-20 mins.
2. Squats:
When you are in fat cutting session, the fat will not reduce at a particular part of your body. The body fat percentage will reduce overall from the body. So to reduce fat vigorously this compound workout would be boon for you.
Tip-
Beginner - 50 times (do in parts)
Intermediate/ Advanced - 4 sets 30 reps
3. Crunches:
It will focus on your upper abdomen part. Go slow and steady.
Tip -
Beginner- 10 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
4. Leg raise(straight):
It will help you to reduce your fat from the lower abdomen part. Keep your core tight.
Tip -
Beginner- 20 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
5. Bend leg raise:
This workout will focus on your whole abdomen part more on upper and lower as well as oblique muscles.
Tip -
Beginner- 10 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
6. Russian twist:
It will push your oblique muscle and improve your love handles.
Tip -
Beginner- 15 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
7. Bicycle crunch:
It will improve your body alignment, by this your chest will come up and shoulders straight and of course best workout for obliques.
Tip -
Beginner- 20 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
8. Plank to press:
Now, its time to hit all the abs muscles through this workout.
Tip -
Beginner- 20 (in parts)
Intermediate/ Advanced - 3 sets 15-20 reps
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