Abdominal muscles can be obtained by adding about 250-500 calories to the ones that a person usually burns, which can be calculated by using various p

How to highlight the abdominal muscles

Diet

Eat more calories

Abdominal muscles can be obtained by adding about 250-500 calories to the ones that a person usually burns, which can be calculated by using various programs, such as: the online calculator; As these programs take into account the age, gender, and activity level of the person, but you should avoid eating large amounts of unhealthy foods, such as: ice cream, sausages, or those full of unhelpful calories such as sugars, refined carbohydrates, and saturated fats. meals food home - containing protein - free fat, fresh produce, grains, and healthy fats, such as avocados and nuts, as a substitute for those foods, and should avoid rich thermal drinks such as soda, coffee and calories.

Increase your protein intake

Protein provides the amino acids necessary for building muscle , promotes the repair process in the body, and provides a good proportion of the total daily calories from protein. The International Society of Sports Nutrition recommends athletes eat about 0.72 and 0.91 grams of protein per half a kilogram of body weight per day. For an adult who weighs 68 kg, the amount of protein needed to enhance strength reaches between 108 and 137 grams of it per day, and the necessary amounts of protein should be divided into four or five meals, for example two boiled eggs can be eaten for breakfast, a grilled chicken breast for lunch, and steak Roast for dinner, and drink low-fat yogurt, or thin slices of cheese with snacks.

Reducing the amount of carbohydrates

It is advisable to reduce the amount of carbohydrates eaten; To get the required amount of it, you can eat about 200-215 grams of it daily, and you can eat one to two pieces of whole fruit, and half a cup of grains, such as oatmeal or brown rice, in addition to some dairy products. The goal is not to completely eliminate carbohydrates, or reduce them to very low amounts, but the goal is to reduce their levels, because this will help burn fats, especially those in the abdominal area, which prevent the formation of muscles in it.

A study published in the 2015 issue of the Journal of Nutrition showed that consuming about 40-43 percent of daily calories that came from carbohydrates instead of the recommended amount of about 45-65 percent of calories had positive effects on loss and distribution. Body fat .

Exercise

Belly crunch

Abdominal crunch is one of the most important exercises to strengthen the abdominal muscles, which can be performed by the following:

Lie on the back, and place the feet against a wall so that the knees are bent, the hips are at a 90-degree angle, and the abdomen is tightened.

Lifting the head and shoulders off the ground, and the arms can be held on the chest instead of behind the head, in order to avoid straining the neck.

Stay in this position with three deep breaths. Return to the starting position, and repeat the exercise.

Bridge Exercises

Bridge exercise is important for improving the strength of many of the major muscles . Like abdominal muscles, and can be done by following the following steps:

Lie on the back with the knees bent; So that the back is in a natural position, not arched or pressed to the ground, and avoid tilting the hips.

Tighten the abdominal muscles.

Lift your hips off the floor, so your hips are aligned with your knees and shoulders.

Stay in this position with three deep breaths.

Return to the starting position, and repeat the exercise.

Hand Adjustment Exercises

Performing the Modified Hundreds hand exercise helps to strengthen the center of the body, and the abdominal muscles, and it can be done by:

Lie on the back, with hands on both sides. Lifting the knees off the ground, bending them at an angle of 90 °; So that they are directly above the hips and parallel to the floor.

Raise the head, neck and shoulders off the ground with the participation of the abdominal muscles. Keep the shoulders away from the ears, then extend the hands forward.