I think you’ll agree with me when I say getting abs can be challenging. With all the contradictory information out there online, it’s hard to figure out which steps you should take. Some people are saying you need weights to get abs, while others are saying you don’t need any equipment at all.
That is why I created this post, to help you understand the things you’ll need and the steps you’ll take to achieve a toned waist.
Weights and/or equipment are not necessary to get abs. To get abs, you must shed off any extra fat you have around your midsection while strengthening your core muscles. You can do this by eating clean, and combining high intensity workouts with ab exercises.
Now that you have an idea how to get abs without weights, let’s dive deeper to see what exactly you have to do to get that snatched waist.
Can You Get Abs Without Weights or Equipment?
You can certainly get abs without any equipment at all. Getting a lean core relies on two major factors, your diet and the workouts you do.
If you want to get abs, you must get rid of any excess fat you have, especially on your belly area. Therefore, you must always start with your diet.
You know how they say “abs are made in the kitchen”, well, that is actually true. The first step you must take to get abs is to fix your diet.
Consuming sugary foods and junk food is a major hindrance in getting the tight waist you want. Processed food, junk food, sugary food, and fast food are all filled with saturated fat and unhealthy carbs. These are exactly the carbs and fats you want to avoid. I am not saying that all fats and carbs are bad. Just be wiser with choosing what food you put in your body.
If you consume a lot of unhealthy food, they will be stored as fat, even worse as belly fat! Which is exactly the opposite of what we want, we want to get abs, not a muffin top.
Here are the steps you must take to uncover your abs:
Modify your diet
To reveal your six-pack, you should start by fixing your diet. Figure out the right amount of food you need to consume to reach that goal. The amount varies from person to person. There isn’t a one size fits all. So figure out your body type first.
There are 3 body types:
Ectomorphs – These are people who have a hard time gaining weight, and have low percentages of body fat. Their bodies cannot gain fat and muscle easily.
Endomorphs – Endomorphs are usually on the rounder side, they have higher percentages of body fat. These people have a hard time losing fat.
Mesomorphs – Mesomorphs gain and lose both fat and muscle easily, which makes their bodies the most malleable of all body types.
So once you know your body type, find out the necessary diet tweaks you should do to get closer to your goal. I recommend getting a fitness journal where you can write down your body type, your body goals, and the kind of diet your body needs. You can write your meal plans for a week there too!
Eat more protein
Protein helps you shed fat and repair muscle. Your goal is to get rid of the extra fat while preserving your lean muscles.
In addition, protein helps you feel full longer. Since the goal is to burn extra body fat, you will most likely need to be in a calorie deficit. If you consume more protein, you will feel fuller for longer, even if you are eating less food in your day. You can add protein shakes or powders to your diet to help you reach your daily protein goal! Don’t worry they’re not going to make you bulky, us ladies don’t have enough testosterone in our body to bulk up.
Drink more water
You must drink more water! Water will not only help get rid of waste in your body, but it will also aid in speeding up your metabolism, which will help you achieve your goal faster.
Also, don’t forget to drink water especially when you workout, to help you regulate your body temperature!
Avoid unhealthy food that can be stored as fat
The kinds of food you put in your body will play a huge role in acquiring your dream body! I. cannot. stress. this. enough.
Processed food, sweets, junk food, and fast food will make your body store more fat. This is what you want to avoid when trying to get abs. That is why you’d want to stick to eating clean nutritious foods.
You can still eat some of your favorite guilty pleasures, but be sure to reduce your consumption of them. Try gradually reducing the amount of unhealthy foods you eat until you no longer feel the constant cravings.
Do bodyweight ab exercises that hit every angle
Bodyweight exercises will help you get abs without weights.
Make sure to do a workout routine that targets all the parts of your core. Basically, there are three parts to hit — your upper abs, lower abs, and your obliques/sides.
Some people make the mistake of only hitting one part of the abs, like doing workouts targeting only the upper abs, it will help with defining the upper area of your core but will not help you whatsoever get rid of a muffin top. So make sure the routine you do will work out all the areas of your core!
Do some cardio — HIIT, high intensity interval training
To get abs you must burn any extra fat you may have. Instead of doing purely ab workouts, you must also do cardio to help you burn fat faster.
The best cardio you can do to shed far is HIIT — High-Intensity Interval Training. HIIT workouts are a combination of short bursts of intense workouts with short periods of low-impact exercises or rests. This type of exercise is usually much shorter than most cardio exercises. There are studies that show HIIT workouts being more effective at weight loss and fat burning than longer less intense workouts.
So consider adding high intensity interval training to your routine to unleash those sexy abs!
Is it possible to get abs at home?
It is possible to get abs at home. To get abs, you must combine a healthy diet with a workout plan that will train your abdominal muscles and help you get rid of any excess body fat. There are various exercises you can do that won’t require any equipment at all, which means you can do it at the comfort of your own home. So it does not really matter if you are at the gym or in your house, as long as your nutrition is on point and you follow an effective workout routine, you will get abs.
Do planks give you abs?
Planks activate a lot of muscles like your arms, legs, and your abs. So doing planks will help you get abs if you combine it with a nutritious diet and effective workout plan. Doing planks alone (like and workout) without eating clean and working out will not give you optimum results.
Can you workout abs everyday?
It is not recommended to do the same workouts or target a specific body part everyday. Your muscles need time to rest and recover. The recovery stage is crucial since it is the period where your muscles get lean and stronger. If you target abs every day, your ab muscles won’t have enough time to repair and develop results.