How to get abdominal muscles and waistline in one month?

To develop abdominal muscles within a month, you need to start from multiple aspects such as exercise, diet and rest. Here are some suggestions:

• Exercise plan

Core training: Perform special core training 4-5 times a week, 20-30 minutes each time.

Crunch: Lie flat on the yoga mat, bend your knees, hold your head with your hands, use your abdomen to lift your upper body, and feel the contraction of your abdomen. Do 15-20 times per set, and do 3 sets.

Supine leg lift: Lie flat on the yoga mat, stretch your legs straight and close together, slowly lift your legs until they are perpendicular to the ground, and then slowly put them down. Do 10-15 times per set, and do 3 sets.

Plank support: Support the ground with your elbows and feet, keep your body in a straight line, be careful not to collapse your waist or stick out your buttocks, and hold for 30-60 seconds each time, and do 3 sets.

Russian twist: Sit on a yoga mat, bend your knees and lift your feet off the ground, lean back slightly, hold dumbbells or weights in both hands, and turn your upper body left and right, 15-20 times per set, do 3 sets.

Aerobic exercise: Do aerobic exercise 3-4 times a week, more than 30 minutes each time, to help burn fat and make abdominal muscles more visible. You can choose jogging, swimming, skipping and other exercises.

• Diet adjustment

Control calorie intake: Calculate your daily basal metabolic rate and the calories consumed by daily activities, and ensure that the calories consumed are slightly lower than the calories consumed to create a calorie gap and promote fat burning. Generally speaking, the daily calorie intake of adult men should be controlled at 1500-1800 kcal, and that of adult women should be controlled at 1200-1500 kcal.

Increase protein intake: Protein helps repair and grow muscles. You can eat more foods rich in high-quality protein such as chicken breast, fish and shrimp, beans, eggs, and dairy products.

Control carbohydrate and fat intake: Reduce the intake of high-sugar and high-fat foods, such as candy, fried foods, and animal offal. Choose high-fiber complex carbohydrates, such as whole wheat bread, brown rice, and oats, which can provide a sense of fullness and stabilize blood sugar levels.

• Lifestyle

Ensure adequate sleep: Ensure 7-8 hours of high-quality sleep every night, which is conducive to physical recovery and hormone balance, and promotes muscle growth and fat metabolism.

Maintain a good posture: Whether standing, sitting, or walking, you must keep your chest and abdomen in, so that you can always exercise your abdominal muscles and avoid abdominal relaxation caused by bad posture.

Reduce stress: Long-term high-stress state can lead to hormone imbalance and increase the risk of abdominal fat accumulation. You can relieve stress through meditation, deep breathing, yoga, etc.

It should be noted that everyone’s physical condition and genes are different, and the speed of training abdominal muscles will also vary. During the exercise, you should gradually increase the intensity of the training according to your physical condition to avoid injuries caused by overtraining.