How to get the perfect abs

  • 05/07/2019
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Summer has arrived! Beach holidays, days spent by the pool and summer clothes are all on the agenda. It’s only normal that some people are will be keen to flaunt their toned body’s!

Contrary to what many may believe, building muscle is easier than it may seem. 

In this article you will find useful tips to ensure that you’re summer ready. 

Have you ever come across the phrase, “abs are made in the kitchen”? While diet plays a key role in ensuring toned abs, well thought-out and diligent gym routines are the primary determinant.

Here are some useful tips to use when working your core in the gym. 

Use weights

Like all muscles, your abs can be strengthened by the stress they are subjected to. The more they’re worked, the stronger they will become. 

To begin with it may be better to start exercising using your own body weight. Exercises such a sit-ups, leg lifts, pull-ups and crunches are always good options. 

However, these exercises will be only be effective for a certain period of time. As your core becomes stronger, you will need to increase the weight or resistance in order to ensure that you’re constantly progressing. 

You use weights to strengthen muscles such as your biceps, triceps or pecs, so why shouldn’t you use them when you’re trying to develop your abs?

Grab a weight and perform your sit-ups by holding it out in front of your body. Put a dumbbell between your legs when doing leg lifts or add a weight to your back when performing the plank.


Adding weight will work your abs and increase your core strength. You will begin to see results very quickly.


High-intensity training

Even if you have good core strength, your abs will be less visible if there is a layer of fat over the top of them.

It is recommended to include high intensity exercise in your workouts to ensure that your abs are more visible. 

Combining exercise with as little rest as possible will enable you to burn calories quickly and will also help your strengthen your muscles. 


Four minutes of high-intensity exercise is usually enough
The Tabata method defines 8 intense work cycles:
– 20 seconds of high-intensity exercise on one routine
– a 10 second rest

You can use this method with one or more exercises in order to increase the duration of your circuit.

Don’t neglect the rest of your body.

It would be normal to think that having well-defined abs is dependant on the quality of your core exercises. However, this is not the case.

Other exercises such as squats, push-ups, pull-ups, lunges and many bodybuilding exercises are just as important in ensuring that you get well defined abs.


It’s no secret that diet plays a key role in muscle mass gain. But what are the foods you should eat when trying to improve your abs? 

There’s no need for you to deprive yourself of food. Being in a state of calorie deficit will not mean that you will get visible abs any quicker than if you were having a balanced diet. 

Protein is an essential nutrient for ensuring the development of muscle mass. High protein foods include lean meats such as chicken, turkey, eggs and oily fish. However you can also get the required protein content from vegetable protein sources such as lentils, cereals or peas.

Contrary to what you may think, fat is not to be banned from your diet. All you should do is pay more attention to the quality of the fat you’re consuming. High-quality fat sources include olive and rapeseed oil as well as chia seeds.

Equally, you should not look to remove carbohydrates from your diet. Having whole grains, vegetables and fruits will ensure you’re getting your carbohydrates from high-quality sources.



There’s no point in complicating things. Adopt a balanced diet in order to ensure you’re consuming all the right nutrients.


Just like eating, sleep plays a crucial role in the recovery process.

It is during a deep sleep that the conditions for physical recuperation – e.g. the reconstruction of damaged muscle tissue – are at their optimal. It is throughout these periods of sleep that the body generates the production and secretion of the growth hormone. 

Sleep also provides the opportunity for the body to improve its memory skills. Short naps enable the body to recover and boost the body’s mental capacity. 

When resting and entering a sleep phase, the brain remains active and reprocesses much of the information consumed during the day.



Sleeping well and focusing on recuperating is essential building muscle mass. Generating muscle mass in your abs is no different. Therefore it is absolutely vital that you get your 40 winks!

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