Can I get 11 line abs in 2 months?: My body is straight up and down, without much of a waist. I am a size 12 with a healthy weight. My pre-challenge routine was lacking in creativity, and this affected my motivation.
Despite going to the gym 3 times a week and maintaining a healthy body weight, a girl only has so many HIIT workouts she can do before becoming uninspired.
When I enjoy my workouts, I live a healthier life. It makes me eat better, sleep better and have a clearer head.
I decided to undertake a fitness challenge that would help me regain my motivation and fitness level. Oh, and getting abs was also a possibility.
Each class focuses on a specific area of the body and uses weights and treadmill intervals to increase your Heart Rate and burn the muscles.
The Monday Heart & Hustle workout focused on the chest and back. Tuesday’s Engine Room was legs and glutes. Wednesday’s Machine Guns targeted arms and shoulders. Thursday’s Pillar Killer worked core and abs. [Can I get 11 line abs in 2 months?]
9 powerful exercises are best for 11-line abs in 2 months
- Crunches
- Reverse Crunches
- Bicycle Crunches
- Leg Raises
- Toe Touches
- Russian Twists
- Side Plank with Hip Dips
- Oblique Crunches
1. Crunches
Both crunches and situps strengthen and develop the core muscles. This improves posture and reduces the risk of back injury. If you want to have a flat belly, you will also need to exercise aerobically and eat healthily.
The metabolic activity of muscle cells is higher than that of fat cells. They burn calories at rest. Situps help you to burn calories by building muscle.
Strong core muscles will also help to improve posture. Even without losing weight, good posture can help improve appearance.
Situps can cause neck and lower back injuries. Ask your doctor if you have suffered any injuries related to situps.
Crunches also help build muscle, just like situps. They work the abdominal muscles only, unlike situps. They are popular among people who want to achieve six-pack abs because of their intense muscle isolation. [Can I get 11 line abs in 2 months?]
2. Reverse Crunches
You use your core muscles to lift your legs in the reverse crunch. This reduces pressure on your neck and back. You can bend your legs or keep them straight while lifting them. I chose to do the latter.
It is important to keep your abs tight as you lift your hips and butts from the floor.
This test is great for your rectus abdominis (six-pack) and the deeper transverse abdomen. This move is more difficult because you have to exert extra effort to make it. If you are already experiencing back pain, you should skip this section.
Use a Yoga mat or another soft surface. You want to feel as comfortable as possible, and without friction, you could find yourself sliding along the floor, nudging a sleeping dog, a fireplace, or a wall.
Start lying on your back, legs straightened, and thigh pressed into the ground. Put your arms at your sides with your palms on the floor. [Can I get 11 line abs in 2 months?]
Read Also: Can you build hamstrings with squats?
3. Bicycle Crunches
This exercise strengthens your core and obliques in a rotating pattern. The bicycle crunch involves a similar motion to the standard crunch, but with your legs moving in a cycling-like motion, your upper body is twisted to either side.
The extra rotation allows you to strengthen and activate your oblique muscle more than when you crunch forward.
This exercise is great for building strength and endurance, whether lifting children, carrying heavy objects or doing yard work.
By increasing the speed, you can add some cardio to this exercise. This will help you build endurance. Like other core exercises, the bicycle crunch can relieve lower back pain by stabilizing the core. [Can I get 11 line abs in 2 months?]
4. Leg Raises
Hanging leg raises differ from conventional bodyweight exercises because you use your core to lift the legs parallel. This position requires core strength and grip control.
As a certified strength-and-conditioning specialist (CSCS), my experience has shown me that countless people are convinced that crunches alone will give them a strong core. Hanging leg raises could be just what you need to change your fitness routine.
The hanging leg raise is a challenging ab exercise that requires core stability and grip strength. Pulling your legs parallel while stabilizing your upper body with your core, forearms, and upper back is difficult. This is a full-body movement.
Using an overhand grip, extend your arms and your hands shoulder-width apart from a pull-up pull-up bar. To stabilize your upper body, squeeze your shoulder blades. [Can I get 11 line abs in 2 months?]
Read Also: How quickly can you improve stamina?
5. Toe Touches
Standing crossover toe touches are a standing exercise for abs that target the oblique muscle. This compound bodyweight exercise targets your lower back muscles as well.
This is a great exercise to warm up before lifting weights. It can also be used by anyone who wants to improve their core strength without lying down in an exercise. How do you do it? What would happen if I did 50 standing toe touches every day for a whole week? I tried it to find out what happened. Continue reading to learn what happened.
Remember, what’s right for me may not be the best for you or your body. It’s important to have a trainer check your form before you add more reps if you are new to exercising or returning after an injury or pregnancy. [Can I get 11 line abs in 2 months?]
6. Russian Twists
The Russian twist can be used to strengthen your core and shoulders. It is used by athletes for rotational movements, as seen in sports. Although it looks easy, it requires a lot more effort and stability. This video will show you how to tone your core and shoulders with a Russian twist.
The Russian twist is an exercise that targets all the core muscles but is particularly good at targeting the obliques and deep core muscles (transverse abdominis).
This exercise is the only one that requires good form. All the other exercises in the week-long challenge require you to maintain your position and not move too fast.
This will cause you to feel serious pain, but it is a good kind of pain. This exercise is adaptable to bring your hips and legs to the party. [Can I get 11 line abs in 2 months?]
7. Side Plank with Hip Dips
Planks are often considered one of the most effective exercises for sculpting a strong midsection. But if you get bored with balancing your body on your forearms, many plank variations will give you more bang for your buck.
Plank hip dips are one of the best variations of planks. To learn more about them, I performed 50 daily for a week. Plank hip dips: the secret to oblique muscle strength? Continue reading to learn more.
Personal trainers will never recommend doing 50 repetitions of exercise each day. You should not work the same muscle every day.
Your body needs to have time to repair. It is through this process that muscles become stronger.
In this week-long challenge, I did not do any ab exercises, but instead, I fit in four runs to help me with my marathon training and two strength sessions. [Can I get 11 line abs in 2 months?]
8. Oblique Crunches
Side crunches are a great way to target the external obliques. However, they’re not the only core exercises you should include in your abdominal workout. Try some side crunch alternative exercises to get your abdominal muscles working!
Face up, clasp your hands behind your head and lie on your back. Lift your legs into the air and bend your knees 90 degrees.
Sit with your legs slightly bent and your feet planted on the floor. Lean back and lift your toes a few inches from the floor.
Tap the floor with your hands, or use a free weight. Turn back to the center and twist the other side, touching the floor again. [Can I get 11 line abs in 2 months?]
9. Heel Taps
In less than 24 hours, I’ve worn out the rubber heel taps on the Millerighe sole (made of soft rubber).
I was planning to bring them to my cobbler to have him replace the rubber heel taps with metal ones. I don’t know if sound from outside will cause an issue in my office, as it is carpeted.
I would like to hear other people’s opinions on this before making the decision. I don’t know if I should go with metal taps or not. The protective taps are more durable and will last longer.
Tele Tone, the world-renowned heel taps, creates the best possible tapping sound. Capezio leather-soled oxfords and shoes with larger heels are compatible with heel taps.
Included: Taps, fiberboard nails, screws and screws. Each package contains one pair of heel taps. Refer to our guide on tap placement for the correct tap placement. [Can I get 11 line abs in 2 months?]
Conclusion:
Achieving 11-line abs in 2 months is possible, but it depends on your starting point. You may see results within that timeframe if you’re already lean and consistent with a clean diet, core-focused exercises, and cardio. However, reducing overall body fat is essential, and results will vary based on genetics, dedication, and current fitness levels. Stay disciplined and realistic, and progress will come! [Can I get 11 line abs in 2 months?]
Can I get 11 line abs in 2 months? FAQ
1. What are 11-line abs?
Ans: The 11-line abdominals are two vertical lines running along the abdomen’s side. They can be seen in lean, fit people. This look is common in women, but anyone can achieve it with a low body fat percentage and strong core muscle.
2. Can you get 11-line abs within 2 months?
Ans: It all depends on where you start. Consistent efforts make it possible to improve your definition within two months if you have low body fat and core strength. If you are starting or have a lot of body fat to shed, it will take longer for the lines to become visible.
3. What is the ideal body fat percentage to achieve 11-line abs?
Ans: Abs and the 11-line definition become visible when body fat levels are high.
