To have a toned abs and body is the most-wanted thing of all men and women. Actually, there are many ways that can help you lose weight, eat healthy, and get toned body at home. If you are confusing how to get fitness fast and naturally, keep reading this writing of top 38 helpful tips how to get toned abs fast for men and for women from VKool.com. Reading this article, you will get lots of useful secrets to be stronger and more active with toned abs. Your partner will surprise about your change after months. Try now!
Learning Tips How To Get Toned Abs Fast For Men And Women
I. How To Get Toned Abs For Women
Women, what do you do every day to get stronger and keep fitness? Doing exercises? Eating fresh foods? I guess that each person has their own ways to make body more beautiful. This article collects many effective tips and tricks how to get toned abs for female, who properly are busy with works and housework. Along with the normal sports such as running, walking, jogging, cycling etc, you should try to follow these exercises at home.
1. Monkey Arm Exercise
This is a great exercise for your upper body and our arms. Each hand will hold one weight, your elbows are out, straighten your arms, maintain your arms wide apart to your shoulders. Hence, swing back the weight to your armpits and do it again. If you do not have weights, you may use cans or something like weights to do exercise.
2. Roll-out Exercise
To get more difficult exercise, you should do this roll-out exercise, which is beneficial for your full body. It is cheap and you just need to have a ball.
- Now get begin with the position of push-up. Avoid placing feet on the floor; you should rest the legs on the ball.
- Hips up and up your butt higher.
- Down the ball on your legs and rest your toes on the ball
- Roll the ball down slowly and your hips reach your body
- Straighten your body, and lift your ups in the air.
3. Jumping Exercise
This exercise is complex but you can do easily at your home. Follow these steps:
- Stand up and your feet are wide apart
- Lower your hands on the floor and your feet are in front of your body
- Jump back the legs and you will reach to the position of push-up, do push up exercise
- Jump back the feet, increase your hands over your head, jump up high
- Repeat this exercise for 10 minutes
4. Female Plank Exercise
Plank is one of the most effective exercises for women, who want to have a beautiful body. Doing this exercise, you need less time than other exercise; it will increase your strength and muscles significantly. These are steps:
- Start with the push-up position
- Reduce your body, rest it on your hands and rest the whole forearm on the floor
- Keep the position and straighten your legs and back
- Maintain your position for a few minutes, rest for 30 seconds
- Repeat for 10 minutes
5. Squat Exercise
If you want to know how to get toned abs fast at home, try doing squats more frequently. It will work for your legs and core muscles. Just need small weights, you will do this exercise perfectly at home like this:
- Stand your feet and your shoulders are wide apart
- Crouch down like you sit on the chair
- Straighten your back
- To do this exercise easier, you can use a table or chair.
6. Leg Exercise
To have stronger legs, now you should start with this exercise:
- Lie down and curl the upper body
- Rib your chest
- Your hands are behind your head
- Lift your legs and bend your knees
- Keep your knees and your ankles
- Slow down your hips
- Reduce your legs to the ground and maintain your knees
- Lift the legs back
7. Rotation Exercise
- Sit up, bend your knees, and put across in front of chest
- Put tailbone and circle slightly
- Rotate your spine left and right.
8. Twist Exercise
- Stand up and place your feet wide apart
- Alternate 10 fingers create a grip
- Exhale and brush your chest, shoulders, arms, and hands
- Lift your left knee to the right side
- Inhale and turn back to the beginning position
- Exhale and change to the right side
- Repeat this performance for 20 times
9. Cat Kick Exercise
- Stand your feet
- Extend your arms like winging
- Exhale and increase your right leg
- Sweep forward your arms parallel your shoulders and around your spine
- Your navel should be pressed to your spine
- Inhale, and open back, start to the fist position
- Change to the remaining leg and repeat for 20 times
10. Zip Up Exercise
- Stand up with your heels
- Turn out your toes
- Lift your arms up into the position of upright row
- Place your hands under your chin
- Exhale and press down your arms
- Keep your arms and hands near to your body
- Lift your heels on your tiptoes
- Hold for a few seconds
- Inhale and turn back to the beginning position
- Repeat it for 20 times
To get the best effect, you should do exercise for the whole body, do not focus on the only one area.
II. How To Get Toned Abs For Men
Welcome men, you will not feel envious with women when they have many exercises to improve health and get better abs. If you really desire to learn how to get toned abs, increase speed, and quickness, just follow the exercises presented as below.
1. Abdominal Muscle Exercise
Do frequent core exercise and abdominal muscles, specifically for your abdominal crunch. You should do three times per week and repeat 20-30 each set. You can do wall squat and push-up exercises to increase metabolism rate, which is useful for weight loss, strength, and muscle improvement.
2. Oblique Exercise
This exercise is very common for male if he wants to learn how to get toned abs. Try the following steps:
- Lay your back on the floor
- Put your hands behind the your head
- Lock your arms
- Move your shoulder toward to the different knee
- Turn your back and change the side
- Repeat it 20-30 reps
3. Ball Crunch Exercise
- Prepare a Swiss ball
- Stabilize the ball with one arm
- Cross the other arm on your chest
- Place your elbow toward the hip
- Crunch high (as much as you can)
- Switch and change the side
- Repeat 20-30 times
- You may perform the oblique exercise with the crunch machine
4. Lower Abdominal Exercise
This is one of the greatest ways to improve your lower abdominals and this activity is also good for people who want to know how to get toned abs fast. Now try this performance as below:
- Put you back and your hands on the ground
- Increase your hips by using the lower abs
- Pull your knees over the chest
- Repeat 20-30 times
5. Hanging Knee Exercise
Another useful exercise for toned abs is the hanging knee workout. The steps are:
- Lift your knees up with a pull-up bar or straps, try to bring them up as much as possible and avoid swinging.
- Repeat 10-12 times
6. Raising Leg-Arm Exercise
If you want to get strong and toned abs on your arms and legs, you should learn this exercise as soon as possible. To get started, follow these steps:
- Place your back on the ground
- Keep your legs and arms straight
- Reduce your left arm by your head
- Put your right leg toward the ground for three inches from the floor.
- Turn back to the beginning position
- keep your head, shoulders, and neck throughout the ground
- This exercise will strengthen and protect your spine, which is between the lower and the upper body.
7. Reaching Leg-Arm Exercise
- Your knees, hands, arms, and legs will be perpendicular to the floor.
- Expand your leg and your right when they are parallel to the ground
- Keep the leg and your arm straight
- Turn back to the beginning position
- Repeat it
- Do it correctly to improve your hamstrings, glutes, and abs.
8. Carrying Suitcase Exercise
How do you feel about this practice? I think that it is normal and common with almost of the men when they want to get tips how to get toned abs. simply, you will get flatter abs with this lesson.
- Stand and hold 50-70 lbs
- Straighten your arm
- Straighten your posture to contract your abs
- Walk for 30-40 yards
- Breathe deeply
- Walk normally
- You may need a lighter kettle bell if your legs are banged by the weight
- This exercise will be good for quadrates lumborum and obliques.
9. Hanging Leg Exercise
- Firstly, hang a pull-up bar and put your feet off the ground
- Tuck your hips and contract the abs
- Lift your legs to the bar but do not swing, just use your core strength
- Take a rest you’re your glutes and push the abs into the armpits and lift them up as high as you can.
- Maintain your core muscles by reducing them slowly.
10. Crawl Exercise
- Begin with your knees and hands
- Look toward and lift the knees off the floor
- Maintain your head up
- Crawl forward on your feet and hand, stabilize the activity by using the core.
- Lower your hips and bend your knees
- Point your elbows outside
- Work for 100 yards
11. Male Plank Exercise
Like female plank, male plank exercise will benefit your abs. If you want to discover how to get toned abs, try to perform the plank exercise as below:
- Lie your face down
- Put your hands under the shoulder
- Increase your body off the floor by using your arms. Your toes or knees will be on the ground
- Hold for 30-60 seconds
And here is the side plank:
- Shift the weight into the right hand and rote the body
- Your left side will face to the ceiling
- Repeat and change the side
Here is the elbow plan:
- Bend your elbows
- Rest your weight on the forearms
- Keep your body straight
- Hold for 30 seconds
- Repeat it
12. Bicycle Exercise
- Lie your face up and press your lower back to the floor
- Put your hands behind the ears
- Lift our feet off the ground, lift your knees over your hips
- Reach the left elbow to the right knee and change the right elbow to the left knee
- Keep it stable, inhale and try to reach until the elbow touches the knee
- Exhale and extend
13. Gripping Exercise
- Grip your hand to stabilize the upper body
- Press your lower back
- Lift your body up and hang your legs under the torso
- Increase the knees to the chest
- Turn the legs to the beginning position
14. Leg Crunch Exercise
- lie your face up, press the lower back to the floor
- put your hands behind the ears, put your elbows out
- extend your legs and lift them up, bend your knees and cross the ankles
- contract the muscles and increase the torso to the knees
- keep your eyes toward the ceiling
- exhale, lift the torso to the knees
- inhale and turn back to the beginning position
15. Crunch Exercise On Ball
How to get toned abs and improve core muscles fast and effectively? You should implement the ball exercise and here are the instructions:
- Sit on the ball, keep your feet on the floor
- Roll the ball back and you may lie on it
- Keep your torso and thighs parallel to the ground
- Cross your arms, tuck your chin to the chest for supporting the head
- Contract the abs, increase the torso for 45 degrees
- Lower the back to the beginning position
- Exhale and inhale when you lift and lower
- To stabilize, you may put your feet wide apart
- To increase the level of this exercise, you may put your feet closer and closer
16. Reverse Crunch Exercise
- Lie your face up
- Press your lower back to the floor
- Put your hands behind the ears
- Lift the knees for 90 degree
- Cross the ankles
- Press the lower back to the ground
- Contract he abdominal muscles and reach the legs forward the ceiling and try to bend
- exhale when you lift and inhale when you return to the beginning position
Warnings: take a rest for your muscles within 48 hours to be stronger. To get a flatter abs, you should try to balance the exercise, diet plan, and lifestyle.
17. Climb On Bench
Normally, to get stronger and healthier, you must practice as a rule. How to get toned abs? You should try this exercise every week without climbing on the mountain.
- Start with the push-up position and place your hands on the bench
- Brace the abs and lift your left knee to the chest
- Pause for 2 seconds
- Lower the knee and lift the right one
- Change the other side for 30 seconds
- Take a rest for 30 seconds
18. Ab Press Exercise
This exercise will strengthen your quads and abs. The steps are:
- Lie your back on the floor
- Relax your head on the ground
- Lift the knees above the hips and dangle your feet
- Put your hands on the quads
- Press it as hard as you can
- Hold for 30 seconds
- Pull the stomach down and put your knees toward the chest
- Do 30 seconds on each side and press your abs
- Relax your face and pull the stomach down all the time
19. Lifting Exercise
To learn how to get toned abs and strengthen the stomach, butterfly lifts are the best choices for men.
- Lie flat on the back
- Put your hands behind your head
- Put your feet soles together and keep them aligned
- Relax your knees
- Lift and lower the upper body for 25 times
- Keep a distance by a tennis ball between y our chest and chin
- Hold up and lift the lower body for one inch – do it 25 times
- Lift the upper and reduce your body
- Total you will have 75 butterfly lifts
20. Twist Exercise
Stretch your muscles whenever you finish the excises. This activity will help your tension free and you will feel more energized. The stretch will work for your obliques and your abs.
- Lie on the stomach
- Put your hands under the shoulders
- Press your hands into the mat and lift you up
- Move the head further from the toes
- Lower your shoulders and back
- Look the right shoulder at the right food
- Hold for a few seconds
- Inhale deeply
- Center your head and repeat
- Breathe deeply and bring your head back to the cancer
III. How To Get Toned Abs For Men And For Women – Food And Lifestyle Tips
It is undeniable that you should do the exercise properly and connect with the food, lifestyle changes if you seriously want to get toned abs and better shape. Exploring how to get toned abs, you should read thoroughly the following secrets, I think that they are really helpful for your health.
1. Eat Right
Along with a proper exercise plan, you should eat right with healthy foods. If you want to learn how to get toned abs fast, get recommendation from your doctor about the calorie amount your intake every day. If you are too fat, take your time to get fat loss with regular exercise, as well as eat right. You will burn fat fast if you reduce amount of calories intake every day. However, the progress of fat loss should be dramatic slow. Moreover, you should try to eat slowly because it will help your stomach full in a longer time. By doing this routine, you will reduce significantly the food amount in your stomach. Do not eat foods carelessly, this bad routine will decrease your strength, of course, you cannot get a dream core muscles or toned abs.
2. Avoid Unhealthy Foods
To burn fat effectively, you should avoid unhealthy foods such as canned foods, processed foods, or fast foods, fatty or sugary foods such as white bread, processed meat, soda, mayonnaise, pizza, candy, baked foods, French fries, chips, and butter. Do you usually eat bread? Multigrain bread will be bad for your health and your ab beauty. Besides, sugar, dried fats, refined flour, and other frozen foods will make you overweight as well as make your abs ugly.
3. Eat Nutrient Foods
Instead of eating unhelpful foods, you should eat nutrient rich foods such as fruits, vegetables, whole grains, peas, Brussels sprouts, carrots, edamame, spinach, broccoli, collard greens, chard, kale, barley, bulgur, oatmeal, quinoa, etc. you can find out the healthy proteins in lentils, walnuts, almonds, soy nuts, sardines, anchovies, turkey, salmon, and so on. Here are some healthy foods you should eat:
- Almond: this is a delicious nuts and it is high in antioxidants, vitamin E, fiber, and protein. Almonds are also rich in mineral and magnesium. If you eat this food right, you will have a chance to control your blood sugar, improve your muscle tissue, and increase energy. If you maintain blood sugar level well, you will reduce your cravings for foods and avoid gaining weight. A suggestive amount of almond you should intake is 23 (approximately 160 calories per day).
- Egg: this food is rich in protein and it may balance amino acids, which is used in manufacturing muscle fibers and brain chemicals. This food is beneficial for almost of the dietitian. Eating eggs will make your stomach full and you should use eggs for breakfast. Fat and protein in eggs will make you feel satisfied.
- Soy: if you want to know what foods are great source of protein, fiber, and antioxidants, soybean is one of the best choices. You can use soy for making soups in the morning. Soy milk is especially good for women as it contributes to create collagen. You can get for 11 grams of protein and 130 calories in a half cup of steamed soy.
- Apples: if you want to lose weight fast with foods, you should eat apples more frequently. In an apple, you can get 5 grams of fiber and for 85% of water. You should use one or two apples per day to get the best advantages.
- Berries: almost of fruits and vegetables are full of fiber including berries. You may get for 25-35 grams of fiber every day. Berries are rich in antioxidants, which is useful to prevent chronic diseases like cancer. Additionally, antioxidants in berries will help you contract muscles and improve flow of blood more efficiently. You should use a cup of berries per day and try to intake strawberries, blueberries, and raspberries. Add black currants, gooseberries, and boysenberries for more tasteful.
- Leafy greens: to prevent cancer and keep your waistline beautiful, you cannot neglect leafy greens. For example, spinach includes for 40 calories, broccoli has 55 calories, and get for 20 % of fiber. Almost of the leafy greens is e high in calcium, which is needed for your bone growth. Leafy greens may be used in fresh, add some soups or sandwiches, etc.
- Yogurt: to lose weight and support digestion, you should eat yogurt every day. Yogurt contains probiotic bacteria that can make your digestive system stay healthy. Your tummy will look fat if you eat this food more frequently. You can add some nuts and snacks to taste this food. You can eat three cups of low-fat yogurt and choose unsweetened yogurt. Add some fiber, fruits, and other foods for more delicious.
- Veggie Soup: eating soup in the morning or before a meal, you will reduce food amount you consume. This is an excellent food for fat people. You may lose 16 pounds per year if you eat this food every day. Try at least one cup of soup daily.
- Sea foods: eating sea foods such as mackerel, tuna, and salmon. They are full of omega-3 fatty acids that are very necessary to encourage fat burning by improving your metabolism. Eating fish or sea foods every day, you will get lots of nutrients and prevent cravings. Sea foods are high in protein and you can believe in this food. Try to serve wild salmon as much as possible because it is better than farm-raised salmon.
- Quinoa: have you ever heard this food? Well, this is a great source of protein and fiber for your body. If you want to learn secrets how to get toned abs, eating quinoa is one of the most efficient ways. Try to eat at least one half cup of quinoa each day, you will get for 11 grams of protein and 5 grams of fiber.
4. Drink Enough Water
Water is very necessary to your body and it is a healthy fluid you should drink every day. Avoid sugary drinks and drink water. You will lose weight more perfectly and build your muscles faster. Reduce juice, sodas, coffee, etc and c hange to drink water. But how much of water can you drink per day? The recommended amount of water is to drink 8 glasses of water. By the way, you will remove toxins from your body through the kidneys. If you want to keep your electrolytes, drinking enough water is one of the best and cheapest solutions to have a healthier body and mind. Although you are not thirsty, but drinking enough water will benefit your abs and your body. Missing water will cause fatigue, dizziness, skin problems, and so on.
5. Do Not Fall On Fat Diets
If you want to lose weight fast and naturally, avoid relying on fat diets. Do not trust in the advertisements on the TV or internet. Sometimes, you may get dangers from those low-fat diets because they are harsh and lack of nutrients, which are needed for your body improvement. Your body needs to supply enough nutrients, antioxidants to stay healthy. If you want to burn calories effectively and naturally, try to eat healthy and do regular exercise. Do not follow hard fat diets without nutritious foods and drinks.
6. Plan Your Workouts
Be careful when performing daily workouts because you may get strain and injury. Avoid doing exercise too fast and too much, just follow them slowly to reduce risk as much as you can. Start slowly and you will get a better shape without risks of your health. Remember to have a rest between sets of exercises and do not do too many exercises at a time. Save time by performing workouts at home instead of going to the gym. You can do exercise at least 3-4 days per week. The importance is that you should do it regularly. Avoid feeling like this “I feel tired today, I do not like it”. Set your time to achieve your goals to get toned abs. Being lazy, you cannot be a feminine woman. Try to make your exercise as your part of life.
7. Be Active
Do not stay at one place before TV or computer. If you want to be more flexible, try to walk every day from your house to the market. Instead of using elevator, go upstairs and downstairs to be stronger for your legs. Instead of sitting, you should stand in some ways. Try to have time for exercising at least 30 minutes every day for more active. If you stand still, your body will store more fat; certainly, you cannot get a better shape. You totally can walk around the park near your house or a social place in every afternoon or after the dinner. Do not stay at home all day; joining in some clubs is also a good way to enhance your abs. Along with the above core workouts, you should stay active with the other activities in school, office, or house.
8. Reduce Calorie Intake
Eliminate or reduce calories from daily meals such as unhealthy drinks, unhelpful foods, soda, sugary snacks, or fatty foods, etc. try to decrease for 500 calories per day from meals, you will get loss of pound per week. Instead of eating high calorie foods, you should eat plenty of lean meats, vegetables, and fruits to improve your health, lose weight, and get toned abs.
9. Do Regular Exercises
If you are seeking the best way and the most effective way how to get toned abs for women, doing some basic exercises will improve your endurance, get toned muscles, and get better shape. There are many sports you may participate in such as yoga, pilates, swimming, bicycling, jogging, walking, etc. They are free and easy to implement without any requirement like expense or time as you go to gym. Do not lazy, both men and women, you should follow exercise for five days per week; each session will be 30-60 minutes. By doing this activity, you will burn for 300 calories each workout. Burning thousands of calories per week will help you get fat loss faster. Increase the level after each week to avoid injuries – this is a valuable advice for men and for women.
To learn more tips and tricks on health, you may go to our main Fitness & Exercise page. After reading my writing of 38 tips and tricks how to get toned abs fast for men and for women, I hope that you have already learned the useful information for stronger abs and perfect body. If you have any question, please leave your comments below and I will respond to you soon. Are you eager to try them now?