Your Plan for Sculpted Abs

Posted by juggernautPT on February 06, 2013

Your Plan for Sculpted Abs
Your Plan for Sculpted Abs

You're tired of the beer belly. 

You want your love handles gone. 

You dream of what it would be like to have a six pack. 

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done! 

But it's going to take some work. 

If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet. 

Get 30 to 60 minutes of solid exercise in five days each week. You can email me to make your workouts more effective. 

In addition to your regular workouts, include a core workout every other day. Notice I said 'core' a hot and strong waist requires you to work more than the show pony of the core 'rectus abdominus' or 6 pack. You'll learn more about these in the exercises below when I show you what your core-centric workout look like? 

Check out the exercises below to find what you should add to your core routine. Choose four to eight of the following exercises and perform 15 to 20 reps of each. 

The Bicycle 
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion. Be sure not to just speed through the reps and keep that tight feeling in your middle. 

The Crunch
A classic exercise known for effectively working through the recuts abdominus, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat. 

Reverse Crunch
Presenting a tougher chalenge than the crunch, the reverse crunch is another great addition to your 'ab arsenal'. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat. 

Russian Twist 
To do a trunk rotation, you'll need a dumbbell or medicine ball. While sitting on the floor, hold the weight near your body, lean back slightly, and bend your knees so your heels touch the floor.  Twist your body from the waist up to the right ensuring you turn both shoulders to that side, hold for a second squeezing your tunmy tight, twist to the left, and then repeat, twisting to the left side. Once you are strong enough, progress the exercise by keeping your feet frozen in mid-air throughout your set. 

Front Plank
Planks work your core really well and should be a staple of any core conditioing program. Lying face down on the floor, place your forearms on the floor, elbows directly underneath your shoulders. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until you gently lower to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer. Once you can do 60 seconds, get someone to look at your form to ensure your bum hasn't been sticking in the air, if it has get the feel for the correct form and go for a 60 second hold in that position. 

Bird Dog
Another exercise that works both your stomach and back muscles is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat. Again it pays to have someone periodically checking your form to ensure you are not twisting through the torso when doin the birddawg!

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome real foods and drinking plenty of water. If you struggle to get good nutrition in, try checking out our dead simple all- natural 30 day nutritional shake challenge. No Fat Burners here, just real results!

Want flat abs faster? Email me today and I'll get you on the fast track.


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