How to get the perfect six-pack — basic tips for your way there

For many people, a flat stomach with defined muscles seems like an unattainable dream. No matter how hard they try — shaping their abdominal muscles in particular is often the biggest challenge on the way to the desired body.
But maybe it's because like Are they tackling it?

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A strong, defined stomach must No fight be.
With a few simple training routines and the right diet, you can effectively and efficiently achieve your goal.
Here are a few Top tipsHow to get rid of belly fat and turn it into firm muscles.

If you're still unsure what your fitness goals should be, here are tips on how to set and achieve them:

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🍽 Start with nutrition

The right nutrition strategy is crucial for building muscle — especially in the abdominal area.
Just eating water-rich vegetables and doing endless sit-ups is not enough.
You need a balanced diet, which provides your body with essential vitamins, protein, fiber and antioxidants. This is the only way to keep your metabolism active and build up muscle mass.

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The best foods for your stomach:

• eggs — the perfect source of protein.
  They contain all important amino acids and help your body build muscle. They also fill you up longer, so you have fewer cravings for sweets.
• leafy vegetables — low in calories and burning fat.
  Spinach, broccoli, etc. also provide calcium, which supports your muscles during workouts.
• salmon — rich in omega-3 fatty acids.
  Supports fat burning, increases your metabolism and is packed with belly-friendly protein. Salmon also makes you feel full for longer and prevents cravings.

📛 The 6 biggest dietary mistakes when losing weight — and how to avoid them.

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🏋️ ‍ ♂️ The right workout routine

A flat stomach is not only the result of countless sit-ups.
You need a combination of exercises, which strengthen both the abdominal muscles and the surrounding muscles — for a stable core.

And the best part: You need no expensive equipment.

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Here are three easy exercises you can do anywhere:

🚴 ‍ ♀️ The bicycle exercise

This exercise activates all abdominal muscles and strengthens the core of the body.

1. Lie on your back and lift your shoulders slightly off the floor. Put your hands behind your ears.
2. Pull both knees toward your chest.
3. Now stretch one leg straight forward, keep it just above the ground, and at the same time turn your elbow to the opposite side of the knee.
4. Keep the position short — and then switch sides.

👉 15 repetitions per page

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The abdominal-holding exercise

Strengthen your stomach specifically by keeping your body weight centered.

1. Sit upright on the edge of a sturdy chair.
2. Hands rest on the edge of the chair, fingers point towards the knees.
3. Tighten your stomach, lift your toes off the ground a few inches and pull yourself slightly upwards.
4. Hold this position for 5-10 seconds.
5. Lower yourself again and repeat the exercise for 1-2 minutes.

📏 The plank

The classic abdominal exercise — ideal to end your routine.

1. Take the position of a push-up with your palms directly under your shoulders.
2. Tighten your abdominal muscles and hold the position for 30 seconds.
3. With increasing strength, you can up to one minute boost.

💡 Advanced?
Try the single-armed plank with switch for even more challenges.

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