Introduction to Fitness Motivation
On August 31, 2023, the concept of following fitness trends is emphasized. The decision to start losing weight often stems from one’s perception of their body shape. Everyone has different standards. For instance, a 150 – pound girl might consider herself just right and cute, so she may not be interested in losing weight. On the contrary, a 90 – pound slim girl may still feel she needs to do more and will take action to continue exercising. Thus, the beginning of fitness is highly individualized based on one’s self – perception of their body.
The Significance of Abdominal Exercises
When it comes to our overall figure, the abdomen is a focal point. A big belly prompts us to want to shed the extra fat. Once the fat is gone, we aim for a firm and flat abdomen, and then we desire to show off the waistline that symbolizes perseverance. Moreover, abdominal exercises have become a popular craze on the internet, drawing more of our attention to this area. However, for the waistline to be visible, a low body fat percentage is a crucial prerequisite.
Body Fat and Abdominal Shaping
Only with a low enough body fat percentage can the abdomen have a chance to be shown. Additionally, the abdomen should have a certain thickness for the muscles to be clearly defined. If the body mass percentage is high, even if you’ve done shaping exercises for the abs, they won’t be visible as they are covered by fat. If your body fat rate is already low, you can focus on shaping. If it’s high, for more efficient use of time, you can combine fat loss and shaping, with shaping in a relatively secondary position. The main efforts should be on aerobic exercises and diet control to burn fat efficiently.
HIIT for Abdominal Workouts
It seems that there is a time requirement for effective abdominal training, and the time spent should not be too short. But work and life chores can take up a lot of time. That’s where high – intensity interval training (HIIT) for abdominal workouts comes in handy. It allows for more intense exercise in less time, not only targeting the abs but also enabling faster and more efficient overall fat burning. The following moves are easy to learn and suitable for home use, but diet control and matching are still necessary during the workout process.
Abdominal Exercises
Movement 1: Plank support
The plank is similar to the push – up, yet different. The push – up is dynamic, while the plank is static. Assume a prone position with your arms bent under your shoulders, your forearms bracing the floor, and your upper arms supporting your body. Keep your legs straight back, your back and lower back straight, and your body in a straight line from head to toe. Hold this position without swaying for 50 seconds.
Movement 2: Side support hip lift
Lie on your side, use your lower arm under your shoulder to support your body, bend your arms, keep your legs straight and together, support your body with your inner leg, place your upper arm on the side of your buttocks. Use your abdomen to generate force, lift your buttocks upwards, lift to the highest point and then lower it. Both the up and down movements should be to the maximum. Keep your body stable during the exercise, do 20 reps and then switch sides.
Movement 3: V – head raise
Lie on your back with your legs straight and together behind you, lift your feet slightly off the ground, and keep your upper body on the ground from head to back. Stretch your arms straight above your head without touching the ground. Use your abdominal muscles to generate force and lift your legs upwards simultaneously. Bring your shoulders and upper back up with the force of your abdominals and touch the tops of your feet with your fingertips. Reach the top and hold for as long as possible before slowly returning to the ground, do 20 reps.
It is essential to understand the muscles well during the movements to avoid physical discomfort caused by over – exertion. If you still feel uncomfortable during the exercise, stop slowly. Abdominal training is not just about getting rid of fat but also about body shaping. As long as you persist with the movements, you can train the perfect waistline.
