Start your fitness program with an ab routine that is guaranteed to work!
Many women come to the gym and ask about “training secrets to success.” The big “secret” is that dedication to achieving a goal and personal sacrifice are the only ways to get better in the battle to build a better body.
With another new year approaching, comes the challenge of getting rid of the fat accumulated during the holiday season. This is when the self-sacrificial part of getting in shape comes into play to turn your fantasies of a slim, hard, sexy stomach into reality.
The truth is, you won’t be able to see your abdominal muscles unless you clean up your diet and do enough cardio to burn through the layers of fat. I’m going to show you how to get shake free in six weeks. If you follow this program to the letter for 12 weeks, you’ll reap the rewards of a six-pack that will turn heads in the gym and out.
CLEAN YOUR DIET
Start the makeover by eliminating bread and pasta from your daily meal plan. Within a week, you will notice a significant difference. Baked potatoes and brown rice are fine for the first two to three weeks, then limit carbs to a bowl of oatmeal at breakfast and two to three servings of green vegetables or fresh fruit with your four to five small meals per day . Increase protein intake to make up for calories lost with reduced carbohydrates, but favor leaner options like protein shakes, chicken, and fish.
Follow this diet for as long as you are following my abs circuit. Not all the abs in the world will help you if you have a layer of fat covering your stomach. That is just common sense.
Shoot for 40 to 60 minutes per session, every other day. Never train more than 60 minutes in a given cardio workout, as this leads to overtraining and fatigue. Depending on weather conditions, alternate outdoor cardio (running, hiking, and blading) with machine cardio, such as the treadmill, stationary bike, and stair climber, at the gym. If you live in a cold climate, alternate indoor cardio options to keep things cool and fun. Changing your training is healthy for your body and mind – the idea is to do everything you can to reduce the risk of burning out with this program before it has worked its magic.
MY AB CIRCUIT
No one wants to spend more time on abs than absolutely necessary. On the other hand, everyone wants to have amazing abs to show off by wearing skinny pants that are cut very low to reveal as much stomach as possible.
I’ve designed a circuit, a circuit of crunches (upper crunches), twisting crunches (upper crunches and obliques), and lying leg raises (lower crunches) to target the crunches from all angles and get the job done to chopping them up. Quickly and efficiently.
Let’s make one thing clear from the start: You should do exercises that develop the rectus abdominis, the long muscle that originates from the pubis and inserts into the cartilage of the fifth, sixth, and seventh ribs. Crunches hit the upper half of the rectum and leg raises hit the lower half. Twist crunches target both the superior rectus and external obliques, the muscles on each side of the torso attached to the lower two-thirds of the rib cage and attached to the side of the pelvis.
The plan is to start with a full three-exercise ab circuit at 15 to 20 reps per movement, with little to no rest between exercises. As you progress through the six-week training cycle, feel free to add a few reps to each set. After two weeks of familiarizing yourself with the program and the nuances of the exercises, try doing the circuit a second time (I mean twice). After four weeks, you should be ready to do three trips around the three-part circuit (three times). Precisely how you modify the program is a personal matter and will vary based on your fitness level.
Crunches with twist*
Lying Leg Raises*
Seated leg curls+
* Perform as a circuit with no rest between sets.
+ Add as a finishing move once body fat has been reduced to reveal abs.
Is that how it works:
Do a set of crunches for the desired number of reps, exhaling through the contraction as you go to tighten more. Then, without resting, do a set of twisting crunches: While lifting your ribcage toward your pubes, rotate your torso so your right elbow is toward your left knee, then lower and repeat on the other side (left elbow crosses toward your left knee). the right knee). The following is a variation of the lying leg raises, which involves more hip flexion than typical leg raises and can be done in two ways: In the advanced version, raise your legs in the air and don’t let your butt touch floor ; in the more moderate version, don’t push your butt up, but rather pull your knees close to your chest. Either way you do them, aim for a full burn for the last 10 reps to exhaust your lower abs.
At this stage of training, you will be very tired. At this point add two exercises. To tone, perform seated leg curls for lower abs (bring knees to chest while contracting rectus abdominis) and barbell twists for obliques: deliberately rotate upper body and shoulders as far as possible in one direction. , hold and tighten, then rotate as far back as possible in the other direction.
These last two exercises are fit tricks to tighten your lower abs (seated leg curls) and obliques (twists) once your body fat is low enough to reveal those sexy-looking muscles that have been hiding under layers. of fat for so long. One or two sets of 10 to 20 reps per exercise at the end of the workout is more than enough to brighten up the cake.