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Journalism of Courage
Trust Deepika Padukone to regularly give us fitness goals with her dedication and enviable physique. As such, the actor recently took everyone, including her husband and actor Ranveer Singh, by surprise as she dropped a picture displaying her toned abs.
“Once upon a time…Not so long ago…,” wrote the Fighter actor. “A warning would’ve been nice,” wrote Ranveer in the comments section, and we could not agree more.
Taking some inspiration from the 37-year-old, experts decode how to tone your abs.
Attaining sports washboard abs is not just about crunches and sweat but also a dynamic symphony of nutrition and exercise, said Dr Esther Sathiaraj, AGM, clinical nutrition and dietetics, HCG Cancer Hospital, Bangalore.
Concurred Varun Rattan, co-founder of The Body Science Academy, Noida and said that even if your core muscles are well-developed, they won’t be visible if covered with a thick wall of fat. “To reveal your abs, you must reduce your body fat percentage to below 12. The abs cannot be revealed through any one magic exercise, secret diet, or fad supplement,” said Rattan.
What can help?
Nourish your body with nutrient-dense foods like lean proteins like savour grilled chicken, turkey, fish, tofu, and lentils. “Fibrous vegetables like spinach, kale, broccoli, bell peppers, asparagus, and healthy fats from avocados, nuts, seeds, and olive oil help,” said Dr Esther.
Additionally, energising the body with complex carbohydrates like quinoa, brown rice, and oats provides steady energy for demanding workouts and helps maintain stable blood sugar levels. “Also, proper hydration supports muscle function and overall performance. Remember, embracing a balanced diet fuels your journey to sports washboard abs and enhances overall well-being, helping you become the best version of yourself both on and off the field,” said Dr Esther.
Rattan also mentioned that a combination of weight training, some amount of cardio, a balanced diet, and sufficient sleep can help you achieve your goals.
Experts suggest that exercises like deadlifts, squats, rollouts, Pallof press, dumbbell help in developing toned abs. However, it isn’t easy and needs dedicated effort, including maintaining a strict diet.
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