30-Min Upper and Lower Abs Workout for Core Definition
Dreaming about steel hard abs means you need to work out to match your goal. When most people set a goal, they do not think about the difference between a beginner workout and a professional bodybuilder workout. They work for just a few minutes every day but expect the results just like professionals.
Most people have a very strict routine. They wake up and just have enough time to rush to their workplace and they only come back so they can get back to sleep. Even if we look at the fitness world, we will see it is now becoming a luxury.
You need to have access to a good gym and then a good fitness trainer and even then you need to stay motivated. Most people have access to a good fitness trainer but they do not take care of their diet. Eventually, they end up losing muscles as they intensify their workout.
Most of us do not have enough time to go to the gym regularly. Even if we somehow manage to go, we might not have enough time. Experts have been debating about the effective time frame that can help people with their abs workout and they have concluded that there is no hard and fast rule. You can set a frequency and time frame according to your own needs.
Trainers like Luke Prokes have said that you can go to the gym for just three days a week for 30 minutes and you will still have good abs. although, people still quote Michael B Jordan who reported during an interview that it took him 6 months of intense 3 hours long workout and 6 meals to get into shape. However, you can choose your routine according to your goal.
With the help of this article, we will highlight some of the most effective exercises that will eventually help you get chiseled, defined, and perfectly carved abs.
Part Of the Abdomen That You Will Work On:
Within this exercise plan, we will work on four different parts of the abdomen. Since all four muscles will help you in building six-packs so you cannot neglect any muscle group. These muscles include:
External Obliques Muscles – located on either side, this is a muscle sheet that covers the Internal Obliques Muscles and offers support for the movement.
Transversus Abdominis. Muscles – a thick muscle sheet located near the waist. This sheet helps in supporting the spine, lower back, and pelvis.
Internal Obliques Muscles – this is the muscle group located on the side. It is tucked in undertow different sheets of muscles.
Rectus Abdominis Muscles – the two-part sheet that you see right in front of the abs and that is further divided into six parts to make a six-pack.
How to Divide Your Workout Routine?
Your workout routine needs to be very well balanced. So you need to start with a simple warm-up session that will help you gain flexibility and reduce the chance of injury. Since this is an intense muscle definition exercise, it is very important to start with a warm-up session.
Then you can move to your abs workout and once you are done you have to give your body enough time to cool down. Most people end it with meditation so their body can breathe better and they can help their body recover faster through proper breathing.
30 Minutes Workout Routine:
For the warm-up session, you need to start with simple cardio. Stay at one place and start walking like you are walking on a treadmill. Keep walking for 5 minutes and your speed should be slower. Now, get to the jumping jacks and complete 5 reps. After that you have to switch to rope skipping and continue doing it for 2 minutes straight.
After the warm-up session, you need to start the actual workout routine. For this, you need to start with mountain climbers. This will help you work on your side muscles and you will be able to tone your waist as well as side muscles. After that switch to floor work with dumbbells. Make sure as a beginner you are not using too much weight that can result in the form of injury. Now, you have to get into the plank position and hold this pose for at least 3 minutes.
Your goal should be five minutes but as a beginner, you will only be able to see gradual improvement. After that, start with scissor kicks. Make sure you are taking your time and completing everything. Most people either do not complete the movement or start with very fast pace kicks only to end in a few sounds. Now start your crunches so you can help your body get rid of all the fat deposited on the abs. Finally, end it with a Russian twist, and once done, you can start your yoga to cool your body down.
To sum it all up, you have the right to change your workout with the help of a qualified trainer. We have seen people working out for just a few days and still get favorable results. Most people say that it is all about your current body health and where you want to be in the next few years. However, there is no doubt age, gender and metabolism are equally important. You have to keep in mind that the exercise routine needs to complement the eating routine.
If you are not eating properly, you will soon notice that you are losing muscles rather than gaining. For these muscle-building exercises, your main goal should be to keep your calories count in surplus without consuming too much fat. Another very important trick is to help your body receiver faster so you can work easily.
Most people get very passionate so they spend most of their time in the gym. As a result, they end up with an injury and when they do not stop working, this injury gets worse and sometimes results in permanent damage as well. Facilitating your body in the recovery process is as important as exercising or diet.
Ann Edwards is the fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.
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