Summer is coming, more than a few weeks to bring out the chocolate bar and build up your abdominals. Let's see how to train abs without equipment !


train abs without equipment

In addition to leading a healthy lifestyle and following a good diet, more and more people are resolving to get into sports. The goal? Have a flat stomach, and even see some abs draw to have an attractive body at the beach and a beautiful build.

Here are some exercises to do on a daily basis to build your abdominals at home quietly, and according to each level.

Muscle your abs, where to start?

Bodybuilding: beginner level

At first, allocate 5 minutes a day; for example, every morning before the shower. Work hard, make 3 sets of 20 reps to start. Take a break between each set of 30 seconds maximum and do not hesitate to drink sips of water.

Continue with a good breakfast to feed your muscles, which need protein and carbohydrates to grow.

Here is a first video to strengthen your abdominals. Know that this demonstration is available in a mobile application, with a calendar to follow your efforts.

The first days, you will have aches; This is completely normal. My advice is to wait until it happens not to wrinkle a muscle and especially that the pain does not demotivate you.

On the other hand, as soon as you have no more stiffness, no excuse: one recovers it.

Bodybuilding: intermediate level

After ten days, you can increase your pace, from 20 to 30 repetitions for example. Your body and mind should be ready for more intense sessions. Feel free to vary the exercises, to work other areas, like the abs at the bottom.

Here’s a video of the very well done British Olympic diver Tom Daley, who distills his daily exercises to build muscles.

Bodybuilding: level confirmed

If you feel it’s time for you to take the next step, it’s going to have to register at the gym. Indeed, without material or professional for your frame, you can get to be in shape and see your abs draw slowly. But to have an athlete body, it will integrate a room for the intense training of muscle abs!

Here is another video of the Canadian coach Marc Fitt to help you strengthen your abdominals:

When will I see my abs?

You will not have visible results for several weeks or even months, depending on your body fat. Therefore, never let yourself down and stay focused on your ultimate goal: strengthen your abdominals and bring them out.

In addition, keep in mind that even if efforts are not felt quickly, your fitness improves and your health can only get better.

I also recommend doing one or two jogs a week to help you lose fat. Also, you can end with a bodybuilding session at home, to enjoy your muscles being warm.

Do not forget that your diet is just as important for fat loss and strengthening of your abdominals.

Photos : Marc Fitt and Alexander Demirel