Lateral crunches for the obliques. Ab crunches

To get beautiful abs, it is recommended to include lateral crunches in your training complex. There are several options for performing this exercise, which have their own technique. For effective training, you should know some rules.

How to do side crunches?

1. You don’t need to train your abs every day; 2-3 workouts a week will suffice.
2. When performing side crunches, it is important to monitor your breathing. During maximum tension, that is, when twisting, you must exhale, which helps reduce the pressure inside the abdominal cavity, which contracts the muscles even more. Taking the starting position, you need to inhale.
3. To see the result, perform the exercise in 3-4 approaches, doing 12-15 repetitions on each side. Results can be seen after five weeks because the oblique muscles are difficult to train.
4. A common mistake is that people lift their entire upper body, but they need to twist, so the lower back must remain stationary.

Lateral crunches on the horizontal bar

It will be difficult for beginners to perform such an exercise, but it is worth noting its effectiveness. Hanging side crunches will work not only your lower back, but also your lower back.

1. Grab the bar so that the distance between your palms is the width of your shoulders. Loops can be used.
2. Raise your legs with your knees bent so that your thighs are parallel to the floor, but if you can raise them a little higher, that's even better.
3. To perform lateral twists on the bar, tilt your closed knees, first to one side, then to the other, without lowering your legs. Advanced athletes can perform the exercise with their legs straight and raised towards the bar. This exercise is also called the “pendulum”.

Lateral crunches in the simulator

Many trainers recognize that the exercise that will allow you to work out the oblique abdominal muscles as efficiently as possible should be performed on a crossover. This is due to the isolated initial position of the body and the ability to adjust the weight on the block. Lateral crunches on the simulator are performed according to the following scheme:

1. Attach a handle in the form of ropes to the top of the crossover and place a suitable weight. Get on your knees and hold the rope on opposite sides of your head.
2. Perform crunches by bringing your right elbow toward your left knee. The side crunch exercise will be effective if you stay at the end point.

Lying lateral crunch

This option is the most popular, suitable for training in the gym and at home. Side crunches on the floor are performed according to the instructions:

1. Lie on the floor on your side with your legs slightly bent. Place the hand that is on top behind your head, and hug your waist with the lower one.
2. Lateral twists are performed while exhaling. Raise your body by pulling your elbow forward. Pause for a second and lower yourself.

Side crunches on a bench

It is most convenient to perform this exercise on an incline bench, which is available in all gyms. If you are interested in how to do side crunches, then use the following technique:

1. Sit on a bench and secure your feet behind the bolsters. Place one hand behind your head and place the other on your thigh.
2. Raise your body while simultaneously pulling your elbow toward the knee of the opposite leg. After fixing the position, return to the starting position.

Standing lateral crunches

The simplest version of the exercise that can be performed anywhere and at any time. No special equipment is required, but additional load can be used to increase efficiency. Standing lateral crunches with a dumbbell are performed as follows:

1. Stand straight, keep your feet at shoulder level, with your knees slightly bent. The back should be straight and the shoulders should be straightened. Take a dumbbell in your left hand and keep the other on your belt.
2. Perform side crunches by first bending to the right side and then lifting your left leg at a right angle across the side, trying to touch your knee with your left elbow.
3. Make sure that your body does not lean forward.

Lateral crunches on a fitball

Thanks to the use of the ball, you can work out the oblique muscles well, since twisting will have a greater amplitude compared to performing the exercise on the floor.

1. To perform side crunches on the ball, lie down so that your lower shoulder is suspended. Place your lower foot on the floor with its edge, and place your upper foot completely on the floor, moving it slightly forward.
2. It is important to ensure that the neck is straight at the level of the body. Be sure to pull in your stomach. Keep your top hand behind your head. If desired, add additional load to it.
3. Perform crunches, holding at the top point for a couple of seconds. It is important to find a stable position so as not to fall forward or backward.

And waist width

The purpose of performing lateral crunches are to work the oblique muscles belly. In principle, for their training there is lots of other exercises, for example, body lifts with turns, swinging legs to the sides, bending to the sides (with or without additional weights). Static load occurs on the obliques in many exercises: squats with a barbell on the shoulders and chest, bench press, soldier press, lifting weights and dumbbells, etc. But all these exercises do not lead to growth oblique masses abdominal muscles, and even more, are not sufficient to tighten and strengthen them.

Oblique abdominal muscles are one of the least developed muscles in the human body. In everyday life, a person does not make many movements associated with the need to bend to the sides, but all abdominal muscles is static in nature. That is why it is necessary to perform specialized exercises on them. In this case, one should take into account the general weak physical condition of these muscles, which is expressed in the high effectiveness of exercises performed even without additional weights.

Oblique abdominal muscles quickly gain volume, which leads to an increase in waist width. Compare the waistlines of Arnold Schwarzenegger and Ronnie Coleman. For this reason, many athletes deliberately refuse to perform lateral twists, choosing lateral bends as an alternative without additional weighting. As practice shows, referring to the experience of Arthur Jones, for growth oblique masses To strengthen the abdominal muscles, it is enough to perform just one exercise during the training week.

As noted above, these muscles are poorly trained, and therefore any load provokes their growth, even if the load does not exceed the body’s own weight. In addition, we must take into account that these muscles experience static in a mass of other movements, which, of course, adds up to targeted loading. lateral crunches may be useful for those who are not afraid of increasing waist width, but who need strong and strong abdominal muscles, for example, powerlifters or weightlifters, weightlifters. On the other hand, many bodybuilders may be interested in them, given the appropriate figure.

Contrary to popular opinion, lateral crunches, as well as abdominal crunches, do not lead to a noticeable reduction in the waist due to the burning of excess fat deposits. Moreover, unlike direct abdominal muscles they are not involved in supporting the internal organs inside the abdominal cavity and preventing them from bulging outward. Therefore, by doing lateral crunches, you can hardly count on a noticeable reduction in fat deposits at the waist and, consequently, a decrease in its width. Although oblique training abdominal muscles has a beneficial effect on the general condition of the abdominal muscles.

Looking for a way to get six-pack abs of steel? Crunches are best suited for these purposes. Almost all variations of this exercise are isolation exercises, and your abs will be on fire after the third set.

During exercises, the entire abs works, but different parts of it are subject to different loads. Depending on what exercise the athlete is doing, one or another part of the abs is worked out with greater or less intensity. Therefore, in order for the entire muscle to develop evenly and quickly, it is necessary to train it using different techniques.

Depending on the type of crunch, the rectus, oblique or transverse abdominal muscles are worked. In addition, in some exercises the hips, arms, shoulders, etc. are involved in the work. Despite this, it is the abdominal muscles that are pumped best, since crunches are aimed at ensuring that the abs are 100% involved in the work. The participation of all other muscles should be minimal.

Twisting technique

In order for the exercises performed to produce results, and the spent energy not to fly into the air, it is necessary to follow the correct technique. In addition, with high-quality performance of all movements, the risk of injury is significantly reduced. Otherwise, the athlete may take a long unplanned break between workouts.

Straight crunches

This type of twisting is considered the easiest, so it is recommended to be done primarily by beginners.

Take starting position:

1. Lie down on the floor.
2. Press your lower back to the floor surface.
3. Bend your knees so that a right angle is formed between your shin and thigh, and place your feet on the floor.
4. Choose one of the options for hand position (extend in front of you, fold on your chest or place on the back of your head).
5. Next, you need to raise your torso, tensing your abdominal muscles. Only the shoulders lift off the surface of the floor; the lower back remains pressed against it.

Adviсe:

• The distance between the chest and chin should be such that a fist can fit between them. You can't press your chin to your chest.
• When lifting, the back is rounded, rather than the entire torso rising.
• The feet stand firmly on the floor and do not come off.
• At the highest point, you need to pause for a second and inhale as you lower down. The muscles remain tense.
• Without allowing the press to relax, twisting is repeated in a similar way.
• The required number of twists is performed.

Reverse crunches

Unlike straight crunches, this variation lifts the legs, not the torso.

Execution algorithm:

1. We lie down on a bench or on the floor.
2. We bend our legs at the knees and raise them. Your shins should be parallel to the floor and your thighs should be perpendicular.
3. Hands are placed behind the head or holding the edge of the bench.
4. Tightening your abdominal muscles, pull your knees towards your chest. When the legs reach the extreme point, the pelvis should be raised above the bench or floor.
5. We pause for a second.
6. Lower your legs and repeat the twist the required number of times.

When performing the exercise, you need to ensure that your legs are lifted only by the force of your abs. They cannot be extended, as the thigh muscles will also be involved in the work.

Lateral (oblique) twists

This exercise allows you to pump up your oblique muscles well.

Execution order:

1. We lie down on the floor, bend our legs and turn to the left.
2. We place our right hand behind our head.
   We place our left hand on the stomach closer to the right side.
3. We exhale and, tensing the right oblique muscles, try to reach the right elbow to the right knee.
4. At the extreme point, we pause for a second and return to the starting position.

This type of exercise is similar to straight crunches, but there are a few differences.

Execution order:

1. We lie down on the floor, press our lower back to it, bend our knees to a right angle. You can also sit next to a bed or bench and put your feet on it.
2. We place our right hand behind our head, and place our left hand on the floor along the body.
3. At the next stage, we lift our shoulder off the floor and try to touch our left knee with our right elbow.
4. After contact we return to the starting position.

After this, we perform a similar exercise, working the other side.
It is necessary to remember that it is necessary to rise, straining the muscles, while exhaling, and to lower, on the contrary, while inhaling.

Double crunches

The advantage of this exercise over straight crunches is that here the load is evenly distributed throughout the entire abs. As a result, the lower and upper parts of the muscle are well worked out.

Execution order:

1. We lie on our backs, press our lower back to the surface of the floor, bend our knees to a right angle, and place our feet on the floor.
2. We place our hands behind our heads, but do not cross our fingers.
3. As you exhale, pull your chest and pelvis towards each other.
4. At the extreme point, we pause for a second and while inhaling we lower ourselves, without lowering our shoulders to the floor.

Do not pull your head with your hands while doing the exercise. This can cause injury to the cervical spine. The load on the press is also reduced.

This exercise pumps up the abdominal muscles well, but in addition, the rectus femoris muscles also lend themselves to stress.

Execution order:

1. We adjust the inclination of the bench so that the angle is from 30 to 50 degrees. The load level will depend on this.
2. We sit on the exercise machine, secure our legs under the bolsters, and fold our arms across our chests.
3. We lie down on the bench, lowering ourselves back.
4. We take a deep breath, tense our abs and begin to lift our torso. The head and shoulders rise first, and then the torso.
5. When the angle between the hips and the torso is 90 degrees, we stop the lift. This will be the highest point.
6. We pause for a second and tense our abdominal muscles.
7. Slowly lower your torso until it is parallel to the floor. This will be the lowest point.

You should not completely lower yourself onto the bench until the end of the set. It is necessary that the abdominal muscles are in constant tension.

Standing cable crunches

Crunches performed using a block simulator work well on the upper and internal muscle groups. At the same time, the exercise is completely safe for the lumbar region.

The exercise is performed according to the following algorithm:

1. We fix the rope handle on the simulator.
2. We stand with our back to the projectile and pull the handle to the top of our chest.
3. Exhale and bend your back, trying to pull the handle lower.
4. We inhale and return to the starting position.

Crunches on a block machine while standing on your knees

With this exercise you will draw the upper cubes and obliques.

Execution order:

1. We set the required weight.
2. We stand facing the machine and take the handle so that our palms are turned inward.
3. We take two steps back and kneel down.
4. Tilt your torso down so that it is almost parallel to the floor.
5. Raise your arms above your head so that the angle at your elbows becomes straight.
6. We bend a little at the lower back and, as we exhale, lower our torso to the floor.
7. At the bottom point, we try to tense our abs strongly and hold for a second.
8. We go back and repeat the twisting the required number of times.

This type of crunch is more suitable for athletes with average training.

The exercise is performed in this order:

1. We sit on the fitball and spread our legs to the sides.
2. We roll down a little so that our back rests on the ball.
3. We put our hands behind our heads.
4. As you exhale, perform a twist, lifting your torso up.
5. We pause for a second and tense our abdominal muscles.
6. Let's go back.

During twisting, it is necessary to constantly keep the press under load. You also need to bend your back so that your abdominal muscles tighten as much as possible.

Not every gym has a Roman chair, so if an athlete manages to find this machine, then he can be considered lucky.

Exercise technique:

1. We sit on the simulator. The buttocks should not protrude beyond the edges of the seat. We fold our arms over our chests and place our legs behind the support.
2. We take a breath and lower ourselves back. We stop when the torso is slightly higher than the hips.
3. From the lowest point we do a twist. When the most difficult section of the amplitude is passed, we exhale and stop. We pause for a second and lower ourselves.
4. We do the required number of repetitions.
5. Don't go too low while doing crunches. This can injure your lower back.

Using this version of the exercise, you can draw out the oblique abdominal muscles, achieve a flat stomach, and reduce the volume of the abdominal cavity.

Classically, the option is performed in this order:

1. We sit on the floor, bend our knees and lean back a little.
2. We lift our feet off the floor.
3. We turn the body in one direction or the other. The legs remain motionless.
4. Perform the required number of repetitions.

The benefits of crunches

The benefits of crunches for the abdominal muscles cannot be disputed. When performing a set of exercises, you can achieve stunning results. The main thing is to follow the correct techniques.

These exercises also have benefits for the spine. When performing various types of twists, its flexibility improves, and as a result, its general condition. Blood flow increases, which delivers beneficial nutrients to the spinal discs.

Such exercises strengthen the tissues and prepare them for heavy loads. As a result, the risk of future injury is significantly reduced.

In addition, blood flow to internal organs improves, the functioning of the digestive system is stabilized, and memory improves.

Also, a strong abs keeps the spine healthy, because the stronger the muscle corset, the less stress the skeleton receives.

Contraindications

Despite all the advantages of crunches, not everyone can do them. People with problems of the cardiovascular system, respiratory system, and kidneys are at risk. For rheumatism, diseases of the liver, gastrointestinal tract and gall bladder, it is not recommended to do exercises that increase intra-abdominal pressure.

The one who walks can conquer the mountain!

Crunches bring great benefits not only to the muscles, but to the entire body. For a beginning athlete, the main thing is to figure out whether he can do such exercises before going to the gym or exercising at home. In the presence of dangerous diseases, an innocent desire to get in good shape can end very badly.

Don’t forget that abdominal exercises alone won’t do it. To avoid imbalance, it is necessary to work out other muscle groups. First of all, together with the abdominal muscles, you need to pump your back so that your torso develops harmoniously.

All types of twisting must be done smoothly and without jerking, tensing the abs as much as possible. Only in this case will you soon be able to see the result.

Be sure to read about it

Find out how to effectively pump up your side abs, tighten your sides and make your abs sporty and toned, important tips + video

Lying lateral crunches- allow you to load not only the front, but also the side parts of the body. I especially appeal to girls, by doing this exercise you will not be able to burn a lot of deposits, it strengthens the muscles, shapes their appearance and clarity.

In order for your waist to be narrow, you must adhere to a strict diet; without this, the beauty of the muscles created will be hidden under the results of disordered eating.

The main load is directed to the transverse, external and internal oblique muscles, a small load goes to the muscles.

TORSO POSITION

Lying on the floor, fingers lightly touch the head, elbows spread to the sides. Choose the position of your legs yourself; it can be your feet on the floor, on weight or on a gymnastic bench, as is clearly shown in the pictures in a straight body.

TECHNIQUE

From the bottom point, using the strength of the abdominal muscles, lifting the shoulder blades off the floor, we lift the body by turning it inward, at the top point, for example, the elbow of the right hand should look at the knee of the left leg, without tearing off the lower back.

Having made a second delay for the peak of the contraction, we slowly lower ourselves down without lying on our shoulders, in the lower position the abs are tense, and without delay we rotate the torso again. Do the same with the left side.

1) The main task of the lateral twist is not to reach the knee with the elbow, but to tear off the shoulder and lift one half of the back above the floor.

2) In the final phase of twisting the body, it is important to exhale completely, this way you contract the abdominal muscles as much as possible. Try to take a deep breath and, without exhaling, contract the muscle; you will immediately feel that the load is not full;

3) Do not jerk, this will not make your abs more prominent;

4) The time of lifting and lowering is the same, in no case fall to the floor after lifting, all movements are concentrated and smooth;

TYPES OF LATERAL TWISTS

- the technique is the same as in a lateral twist, but to the level of the lower chest, the knee and elbow are simultaneously pulled up, the movement is right elbow - left knee, left elbow - right knee.

2) Lateral twist lying on your side – the oblique abdominal muscles are involved. Let's look at an example on the right side - 2 legs bent at the knees lie on the right side, the elbow of the right hand rests on the floor, the palm of the left hand is on the back of the head, the back lies on the floor. We twist the left side up and towards the hip as much as we can. Don’t forget about breathing, holding for a second at the top and smooth movements.

Hello, dear readers! What is the best exercise for the abdominal muscles? Any trainer will answer you - crunches on the floor! But why are only a few able to pump up their abs? How to do the exercise so that there is a visible effect? You will learn the answers to these and other questions about beautiful abs from this article.

As a rule, most people’s idea of ​​a beautiful press is limited to “cubes” - that is, the rectus abdominis muscle. and “lower” (which from an anatomical point of view is fundamentally wrong), and then they lament that the latter is difficult to train.

1. Rectus muscle - it stretches from the ribs to the pubic bone and is a single whole, so under load it works entirely. Across it there are 3-4 tendon bridges that form the well-known “cubes”. There are no bridges closer to the pubic bone and there cannot be “cubes” in this area. The rectus muscle is responsible for tilting the body forward and lifting the pelvis upward
2. External oblique muscle - located on both sides of the body and is responsible for its rotation, and also participates in lowering the chest down
3. Internal oblique muscle - located directly below the external ones and stretches from the outer part of the inguinal ligament to the ilium. Work when turning the body
4. The transverse muscle is the thinnest and deepest muscle. It is located under the internal oblique muscle. Its function is to retract the abdomen and move the ribs towards the midline

Crunches: what are they?

Squeezing or crunches is a basic exercise for strengthening all abdominal muscles, which has many variations. Its principle is to pull the body to the knees or vice versa: bent legs to the collarbones.

Features of twists

1. Versatility - there are different types of crunches: from the simplest, which do not require special equipment or special skills, to complex ones - with weights
2. Efficiency – regular training gives good results
3. Simplicity - the exercise can be done not only in the gym, but also at home

What muscles work when doing crunches?

Depending on the type of exercise, it helps to work the rectus, oblique and even transverse abdominal muscles. With straight crunches - when the body or legs are raised straight, the rectus muscle tenses. When performing the exercise diagonally, that is, with lateral twists, the oblique muscles are activated.

About the benefits of crunches

If you follow the exercise technique and train regularly, you can achieve excellent results with crunches. In particular, the stomach is flat. That is why crunches are an integral part of fitness and bodybuilding classes.

Strengthening the abdominal muscles with the help of crunches is necessary not only to create an attractive figure, but also to normalize the most important physiological processes - coughing, deep breathing, urination and defecation.

In addition, a strong muscular frame protects the abdominal organs from damage and maintains them in the correct position. – they will not only allow you to become slim and beautiful, but will significantly facilitate the process of childbirth in the future.

Contraindications for crunches

1. Diseases in which an increase in intra-abdominal pressure is unacceptable (pathologies of the liver, intestines, gall bladder)
2. Breathing disorders
3. Cardiovascular diseases, blood pressure problems
4. Rheumatism and intervertebral hernias

Crunching Precautions

1. The number of approaches is not as important as the correct technique and maximum muscle tension - you don’t need to strive to do the exercise as many times as possible
2. When working with weights, start with a light weight - the abdominal muscles are extremely sensitive to weights
3. Don't make sudden movements
4. Increase the load gradually

Types of twists and technique

• Double crunches– allow you to evenly load the rectus muscle. Starting position: lying on your back, hands at your temples or behind your head, but not in a lock. As you exhale, you need to pull your body and pelvis towards each other and smoothly return to the starting position, but do not lower your shoulders
• Lateral (diagonal) crunches– for oblique muscles. They are performed lying on the floor, with the legs bent and turned to the left. The right hand is placed behind the head, and the left is placed on the stomach on the right. As you exhale, you need to try to reach your right elbow to your left knee and smoothly return to the lying position. You need to work the left side in the same way.
• Boxing crunches- This is a quick way to get rid of the so-called “lifebuoy” and find a thin waist. Starting position: lying on the floor, arms bent, palms clenched into fists and directed towards the chin. As you exhale, lift your shoulder girdle and move your body in a circle, trying not to involve the lower part of your body. Return to a lying position
• Oblique crunches- an exercise that will make your waist more expressive. It is performed lying on your back, legs bent at the knees, hands at your temples or behind your head, lower back pressed to the floor. As you exhale, you need to lift your body up and to the right, trying to reach your right knee with your left elbow. Then go down
• Reverse crunches– in this version of the exercise, the legs are lifted, not the body, as in straight crunches. Starting position: lying on the floor or on an inclined bench. The legs bent at the knees are raised towards the chest. When the pelvis rises above the floor/bench, you should smoothly lower your legs
• Crunches while lying on a horizontal bench– an exercise for people with good physical fitness. Lying on a bench, you can perform both straight and side crunches. Hanging crunches are a great way to tone not only your abs, but also your buttocks. Performed while hanging on a horizontal bar. It is necessary that the legs do not have support, the arms are straightened, and the back is slightly bent at the waist. As you exhale, your legs should be pulled back slightly and then raised as high as possible. If your thigh muscles are weak, you can bend your knees slightly, but for an ideal effect, your legs should be straight. Hold this position and smoothly lower your legs back
• Crunches from the lower block– are performed on a block simulator and have two versions

1. The first allows you to load the rectus abdominis muscle, and the second allows you to work the oblique muscles. In the first case, the starting position is: lying on the floor, the belt is fastened to the lower block of the simulator, the legs are securely fixed in it and bent at the knees. As you exhale, pull your knees toward your chest so that your pelvis rises. Then slowly lower your legs. At the same time, the shoulders remain raised, the back is rounded
2. The second version of the exercise is performed standing, feet shoulder-width apart, the belt is fastened to the lower block of the simulator, its handle is thrown over the left shoulder and held with both hands. As you exhale, you need to bend towards the opposite knee, while pulling the handle down. Then return to a standing position. Repeat the required number of times and do a set for the other side of the press.

• Crunches with legs raised- This is a complicated version of the classic crunch. Starting position: lying on the floor, hands behind your head, legs raised up perpendicular to the floor and slightly bent at the knees. As you inhale, you need to raise your body to your knees, but do not raise your pelvis. As you exhale, return to the starting position. If it’s hard for you, the exercise can be simplified - as you exhale, pull your hands to your toes
• Crunches on a fitball– ideal for people with average physical fitness and women after pregnancy. Starting position: sitting on a fitball, rolling down a little so that your back is on the ball. Hands at your temples or behind your head. As you exhale, you need to lift your torso up. Then return to the starting position

Abs training programs

Abdominal training should be performed at intervals of at least 48 hours - this is necessary for proper muscle relaxation. The first classes should include no more than three varieties of crunches.

For example:

• Classic crunches – 10 times, 3 sets
• Reverses – 10 times, 3 approaches
• Lateral – 10 times, 3 repetitions for each side

The interval between exercises is 1-2 minutes. After each session you should feel soreness and burning in your muscles. When these sensations disappear, the complex can be complicated by adding new exercises to it, as well as using weights and exercise machines.

Errors when doing crunches

1. Incorrect breathing. Raising the body or legs should be done while exhaling, and lowering should be done while inhaling.
2. Lifting the pelvis while pulling the body towards the knees. This leads to an unreasonably high load on the spine, which may result in back pain.
3. Lack of insulation. It is neglected mainly by beginners. Well, how can you not help yourself to your loved one with your hands, feet, and back? Yes, this will make the exercise easier, but it will significantly affect the results of the training.
4. Hands clasped behind the head. This is a dangerous relic of the past that leads to strained neck muscles. It's better to keep your hands at your temples
5. Too sudden movements. Jerking not only takes your breath away, but also negatively affects the condition of the tendons and muscles - after such an “intense” workout, your abs will be very sore

You need to do crunches smoothly, lingering at the point of tension in your abdominal muscles for 1-2 seconds. If you are not sure how to do the exercise correctly, watch a video on how to do it.

When you do crunches in the gym, . What if classes take place at home? You can understand that you are doing the exercise incorrectly by the lack of tension in the abdomen, pain in the neck or lower back, and a feeling of tension in the muscles of the arms and legs.

Nutrition for beautiful abs

“I have abs, but they are not visible under a layer of fat” - Have you ever heard such a statement from self-critical people? But, like every joke, there is some truth in it: if a person is overweight, crunches alone will not be enough to burn fat and give the stomach definition.

- a diet in which carbohydrates are almost completely excluded from the diet, and preference is given to protein foods. It allows you not only to quickly lose weight, but also to lose excess water, as a result of which the body becomes toned and muscle definition is drawn.

It is not necessary to resort to such extreme measures; it is enough to exclude foods rich in carbohydrates and fats from the diet and consume more protein - that is, protein found in lean meat, fish, eggs, legumes, as well as in dairy and seafood.

Let's sum it up

Now you know everything about beautiful abs, and it’s time not to shelve your dream, but to start practicing. And don’t be greedy - share this article with your friends on social networks.
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