So what’s the big secret for getting those washboard abs? Well, doing a bajillion crunches won’t give you a sexier mid section. Here is a NO fail strategy for giving your abs a makeover in just a few weeks!
A diet does not mean a few weeks of eating healthy. Finding a LIFESTYLE diet is key to success. Portions are everything. Being able to maintain well portioned out meals will keep you in control and on the way to your 6 pack! Try eating every 3 hours or so throughout the day, including proteins, fats and carbohydrates.
The idea of “abs are made in the kitchen” is that you won’t see any definition until you lose the fat on top of them. This is true. We all have abs, and once we lose the fat that might cover them, they pop right away!
All Day Support
Your abs are your center; your core; your every move. Being able to be in control of them all day long will help you bring yourself to having a nice tight core. Be conscious of your posture all day.
First, tighten up your center, keep your hips tucked in, and stand up nice and tall. Do this all day long, your core should be burning by the end of the day. Even when you are sitting down, sit up tall. This will help a lot of people that have back pain.
Any form of exercise will work your core. I have clients tell me all the time they want to “do more abs.” Truthfully, through pretty much ANY exercise, you will be working out your core. Your abs are used for posture, overall stability, and movement.
The main function of the Rectus Abdominal is for flexion of the trunk (bending of the spine back and forth). The main function of the External Obliques is used to pull the chest in a downward motion.
Here are some abdominal strength training exercises to make those abs really pop! Superset these exercises (rotating the 3 exercises for 3 rounds) for an extra burn!
Weighted Decline Crunch: Use a 5 or 10 pound weight on a decline bench and do as many reps as possible using proper form for 30 seconds straight. Keeping correct form and constant movement is more important than getting in more reps.
Bicycle Crunches: Lay on your back and hands behind your head. Bring your right elbow to your right knee, and keep your left leg extended, then switch. Repeat this motion for 30 seconds. Make sure you turn your torso and keep your abs engaged.
Ab Rollouts: Use a barbell with weights on either side and come to your knees. Make sure your stay stiff and extend the barbell as far as you can. Roll up using your core.
Here is what they look like: