Best Fitness abs exercises. Get fast flat abs at a different fitness level

Do not worry anymore. Certenly, doing fitness abs workout to have flat abs is easy for everyone. No matter you are a beginner or not. In other words, you have to follow some steps.

Eat magic meals in magic hours

For instance, you must eat a snack that contains protein between 3 pm. and 4 pm. No matter what, do not miss that snack. Also, it’s important because it boosts metabolism and balances blood sugar.
So, eating every 3 or 4 hours will keep your blood sugar even. After that, many people tend to go five or six hours between lunch and dinner without eating.
In conclusion, “Eat as close to zero grams of sugar as possible”.

In short, the closer to zero grams of sugar you consume. So, the lower your insulin and the higher your glucagon … it’s as simple as that.

Breakfast:
For instance, a slice of whole wheat bread with natural peanut butter and 1 cup of your favorite berries.

Lunch:
Spinach salad with sliced ​​avocado, grilled firm tofu. Also, a cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.

Dinner:
In addition, grilled salmon, roasted sweet potato, and sautéed asparagus with olive oil and garlic.

Snack:
Finally, a cup of fat-free yogurt with 2 tablespoons of sunflower seeds.

Fitness abs Exercises for the first level, beginner
1-Have a ball

In addition, do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Therefore, start with a stable ball over your head in your hands. Bring the ball up over your chest as you bring your legs up to meet the ball and place it between your ankles. After that, bring the ball back down to the floor with your legs and straighten your arms back out over your head.

As a result, repeat the ball exchange 10 to 12 times. Most importantly, remembering to keep your lower back pressed into the floor as you do this move. “

2-V-Sit Pull-Back

In addition, the V-sit is a body-weight exercise that can be done anywhere, anytime. All you need is a bit of floor space. V-sit is a fairly advanced core exercise, but you can modify it. So, to make it easier you can use a bit of help from your hands to maintain your balance. In short, this is in order to build core stability.

How to do V-Sit pull back

• First of all, stays in the knees bent, legs together, arms at shoulder level in front of you.
• Draw abs and lean back slightly.
• Rotate the torso to the right and pull the elbow back to tap the mat.
• Return to start. Switch sides; repeat.
• Up to 20 reps total, alternating sides.
Targets: Abs and oblique

3-Windshield-wiper exercise

In other words, they are designed to activate the core stabilizing muscles, specifically the oblique and rectus abdomens muscle. Also, it is great for restoring the normal range of motion and motor control to the hip joint and muscles. It also, develops lower abdominal strength to stabilize the pelvis during leg movements. It will loosen and stretch the tensor fascia lata (TFL) and rectus femurs as well.

How to do windshield-wipers ?

• Lie faceup with arms out to sides at shoulder level, legs together, abs engaged.
• Lift legs straight over hips.
• Keeping an upper body on a mat, slowly lower legs 45 degrees to the right.
• Lift the legs back over hips.
• Then, repeat to left. Up to 10 reps total, alternating sides.
Targets: Abs, obliques, and hips

4-Plank push-up

This exercise is fantastic for strengthening your shoulders and core strength. Also, timing the hips, thighs, and waist. As a result, the benefit of this exercise will give you flat abs and coke bottle oblique. Meanwhile, removing those fat handles from the back and arms.

How to do it ?

• Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
• Lift the hips towards the ceiling, keeping the back and legs straight, abs engaged; hold for 2 counts.
• Lower to plank.
• Up to 10 reps.
Targets: Abs, back, hips, and glutes

Fitness abs Exercises for the second level, intermediate
1-Side plank swipes

Above all, side plank swipes are simple but effective body weight exercises. Holding the body light as a feather. Similarly, stiff as a board develops strength primarily in the core-the muscles. Similarly, to connect the upper and lower body as well as the shoulders, arms, and glues

How to do it?

• Get into the plank position and stack left the foot on top of right heel.
• Keep on back and legs straight and abs engaged, lift left foot slightly. After, kick left leg out to side.
• Return to stacked position. Up to 6 reps.
• Switch legs; repeat.
Targets: Abs, obliques, back, hips, and glutes

2-Air circle exercises

In other words, to have a strong midsection is important for much more than just looks! A stable core helps us maintain good posture and balance. Also, to complete everyday activities without straining our backs or getting injured.

How to do air circle exercise?

• Lie faceup with legs together, arms extended straight up, abs engaged.
• Keeping an upper body on a mat, lift legs straight over hips.
• Draw a big circle on the ceiling with legs.
• Change directions; repeat.
• Up to 12 reps total, alternating directions.
Targets: Abs, obliques, and hips

3-Kneeling Heel Twist

Kneeling hell twist is an easy fitness abs exercise that targets your lower abdominal muscles. Therefore, do not let the simplicity of this exercise fool you. In short, it will supply a killer workout to build strength in your lower abdominal area.

How to do kneeling heel twist?

• Kneel on a mat with hips above the knees, abs engaged.
• Place hands behind head, elbows out.
• Keeping the hips centered, rotate the torso to the right and reach a right hand towards the right ankle.
• Return to start; repeat to the left side.
• Up to 12 reps total, alternating sides.
Targets: Abs and oblique

Fitness abs Exercises for the third level, advanced
1-Plank Walk-Up

Another exercise is Plank walk-up. It is one of the best fitness abs exercises for core conditioning. Also, it works on your glutes, hamstrings and also, it improves the balance.

How to do plank walk-up?

• Get into plank position.
• Keeping back straight, abs engaged, and legs together, “walk” hands into a full push-up position (hands directly under shoulders, elbows slightly bent).
• Gently walk hands back down to the plank.
• Up to 5 reps without lowering to the floor.
Targets: Arms, abs, back, and glutes

2-Scissors abs Pull-Back

Also, you can try these fitness abs exercise if you have lower back pain. Also, if you are looking for a way to strengthen your abs in a relaxing way,

How to do abs pull-back?

• Start in V-sit, feet lifted, shins parallel to the floor.
• Extend the left leg as you rotate to right; tap elbow to mat.
• Return to start. Switch sides; repeat.
• Up to 16 reps total, alternating sides
Targets: Abs, obliques, and legs

3-Side Scissors Crunch

In addition, crunches are the most popular bodyweight fitness abs exercise for abs. Also, they hold our elbows out to the sides and rounded slightly in.

How to do side scissors crunch?

• First, lie faceup with legs together, arms overhead.
• After, engage abs and lift legs straight over hips.
• And, crunch up as you lower legs out to sides and reach hands through legs.
• And, lower upper body and bring back legs together.
• Do to 15 reps.
Targets: Abs, hips, and legs