In 15 days you go on vacation? Have you realized that your best friend is getting married in June? Do you want to look good to wear tops in the summer? Some may think that it is a bit late to have a flat and marked belly, but that is not true. Take a look at this emergency plan of how to have a perfect abs in two weeks. Find out more in the following article.
Belly of a bodybuilder in 15 days: myth or reality?
If you think it is impossible to have well-marked abs in two weeks, you’d better start training right now. Your belly can look like you’ve spent the last six months in the gym (something that would have worked great, but you always found the perfect excuse to postpone it) with only two weeks of hard training.
You have to be well determined and committed to meeting the goal in the stipulated time. Also follow to the letter the routine that we propose to you in this article . In a few days, the results will be more than noticeable.
Diet + Exercises + Posture = Abs for Envy
This would be the formula you need to have in two weeks the same abs than those who “kill” in the gym.
Step 1: The diet
Let’s start with the feeding, more than important in your life not only to have a flat stomach, but to feel good and not get sick. Since the waist and abdomen are two areas where you usually accumulate a lot of fat for what we eat, it is good that you pay attention to your diet from now on. An example of a day’s feed might be:
Fasting: Choose from a glass of blueberry juice, a cup of lukewarm green tea, a lemon juice or a goji berries juice.
Breakfast: Leave half an hour from the previous drink and then, yes, have breakfast. You can choose between a papaya plate with a cup of oats or a plate of pineapple with a cereal bar (without chocolate).
Mid-morning: You can eat a banana, an orange or an apple. If you have some time, prepare a smoothie with a carrot and a sprig of celery.
Lunch: A hot dish is allowed (it can be defatted soup or a stew without meats, for example) accompanied with a salad of raw vegetables. Then, when finished, a cup of green tea , red or horehound.
Snack: Drink a natural fruit juice of your choice (you can combine several according to your taste). If you have a lot of appetite, opt for a cereal bar or an unpeeled apple.
Dinner: Eat a bowl of soup or broth, half baked potato with a little olive oil and a cup of oatmeal with almond milk or canary seed.
Before sleeping: Two apples, which will help you to purify your body and not to be hungry at night.
Step 2: Exercise
It was time to move the skeleton (and the belly, especially). A routine should start with stretches of 5 or 10 minutes, a walk or jog of 15 minutes, then the series of abs and finally 5 minutes of elongation. It begins little by little the first two or three days. Examples of abs:
Abdominal Series 1: Lie on the floor on your back, flex your legs, touch the floor with your feet on the floor and bring your hands to the nape of the neck. He lifts his torso and tries to reach the knees and returns to the starting position. This is a repetition. Make 10 until the fifth day, 20 until the tenth and 30 until the fifteenth.
Abdominal Series 2: Stretch your legs and place your hands on your buttocks. Raise your legs, as if you wanted to touch the roof with the tips of your feet , without bending, until forming a 90 ° angle with the rest of the body. Do it as slowly as possible. Go back to the starting position. It also starts with 10, continues with 20, and ends with 30.
Abdominal Series 3: Side bridge on the mat. You can bend your legs a little. With the hand that remained against the floor you take the opposite waist (you cross the arm in front of the torso) and with the free hand you take the head. Climb the trunk as far as you can and return to the initial posture . Perform ten repetitions and change sides.
Abs Series 4: Starts as in Series 2. Raises legs gently, but not as much as before. When they are about 10 centimeters off the ground, hold the position, making force with your abs. Go up another five centimeters and repeat the force again. Thus, you will go up every 10 centimeters, and stop each time, until reaching a 90 ° angle with the torso. Slowly lower your legs.
Step 3: Posture
How you feel is key not only to look better, but to work your abs. Your back always straight, with your belly tight. If you forget to keep your posture when you are working, leave a message on the computer screen or place an alarm on the phone. Correct your back and, from changing the position, you will end up getting used to it.
Additional step: Drink lots of water
If you do not like water alone you can drink tea or natural infusions (with sweetener), juices squeezed by you (not artificial ones) and eat foods like tomato, apple or orange.