Do it: Get into a cannonball-type shape on … 3 sets, 30-60 sec (If you can complete all 3 sets for 60 seconds, add a plate onto your back) + 4 more exercises BodyFit Plus $3.99/month. Note: Rest for 90 seconds between sets. The abs isn’t like other muscle groups like biceps in the arms. All rights reserved. Similarly, eating lean fish was tied to lower waist circumference and triglyceride levels in women (Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss (They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc (Meanwhile, increased fiber intake is associated with weight loss and decreased belly fat (Green tea has been studied for its potential to rev up weight loss and fat burning.This is largely due to the presence of catechins like One review of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference (One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.9-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss (Other teas, such as white, oolong, and herbal varieties, may also be beneficial.In fact, a study in 6,432 people determined that tea drinkers tend to have lower body weight and waist circumference than people who don’t drink tea (Besides adding healthy ab-building foods to your diet, you should avoid a few that may harm your waistline or overall health.Here are a few items that you should limit or cut out completely if you want to get abs.These drinks are not only high in calories but also packed with sugar.Studies show that drinking sugar-sweetened beverages may be linked to a higher risk of belly fat and Plus, a study in 31 people revealed that drinking sugar-sweetened beverages for 10 weeks reduced both fat burning and metabolism compared to not drinking them (Trans fats are produced via hydrogenation, a process that allows oils to remain solid at room temperature (In fact, one six-year study in monkeys discovered that a diet high in trans fats caused weight gain and increased belly fat — even without excess calories (However, excessive drinking can harm both your health and your waistline.For example, one study in over 8,600 people found that greater alcohol intake was tied to larger waist circumference (Another study in 11,289 people showed that those who Sugar-filled snacks like cookies, cakes, and candies should be kept to a minimum if you’re looking to reduce belly fat and increase ab definition.Many of these foods are high in calories, as well as One study showed that adolescents who consumed the highest amounts of fructose per day tended to have more belly fat and approximately 5.7 lbs (2.6 kg) more fat mass than those who consumed the lowest amounts (Refined grains like white rice, bread, and pasta have been stripped of many nutrients during processing to extend shelf life and improve texture.Studies indicate that swapping refined grains for whole grains may help support weight loss and decrease body fat.Exercise is just as important as diet when it comes to building muscle and increasing ab definition.Cardio or aerobic exercise involves increasing your heart rate through activities like jogging, biking, boxing, or swimming.Adding cardio to your routine can help burn calories and increase overall weight loss to help you get abs more quickly (You may also want to consider ramping up your routine with resistance training, which is a form of physical activity focused on building strength and endurance.According to one review, resistance training could help increase lean body weight, reduce fat mass, and boost metabolism by 7% within just 10 weeks (Exercises used to tone core muscles can also help you get abs.

Exercise is just as important as diet when it comes to building muscle and increasing ab definition. b) Lift your top leg to 45-degree angle and slowly lower. But scoring high-definition abs isn't as easy as cranking out crunch after crunch. It’s important to fill your diet with lots of nutritious, whole foods, such as fruits, veggies, whole grains, These foods are not only high in micronutrients and antioxidants but also low in calories.