Diet
Eat more calories
Abdominal muscles can be gained by adding about 250-500 calories to a person usually burns, which can be calculated by using various programs, such as: online calculator; These programs take into account the age, gender and level of activity 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, and it is advised to eat Home meals that contain lean protein, fresh products, grains, and healthy fats, such as avocados and nuts, as an alternative to these foods. Calorie-rich drinks such as soda and coffee should be avoided.
Do abdominal exercises
Despite the aesthetic importance of the abdominal muscles, they are also necessary for breathing, coughing and bowel movements, and the key to increasing the mass and showing these muscles is the exercise of the abdominal exercises.However, it is unlikely that exercises alone will reduce belly fat, as one study found that exercising Abdominal exercises five days a week for six weeks had no effect on belly fat.
It is advised to exercise the abdominal muscles every two days, in order to allow a day for the muscles to rebuild themselves, and when exercising the abdominal muscles should be greatly exhausted in order to benefit (to the point of feeling a burning in the muscles), but with no excess in that to avoid a hernia. Abdominal muscles:
sitting exercise
Where the person lies on his back, raises his knees, begins to sit down and then lies down, with frequent repetition until the abdominal muscles are tired.
Sitting with weights;
This exercise is considered difficult, and it is similar to the principle of sitting exercise, except that the person has free weight in his hands while keeping it raised up throughout the exercise, and it can be performed on a slanted seat.
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