How to Get Abs | 6 Exercises for a Six Pack
I have been asked so many times the simple question: “how do I get abs?” Oh, if only the answer were that simple!
You see, when it comes to abs there are three main areas and priorities that you need to set your focus on: diet, cardio, and ab training.
First things first, let’s talk diet. First and foremost, you need to understsand that abs are made in the kitchen. If you run 3 miles and come home to eat 6 donuts, it is going to be super hard to obtain a six pack. You need to make sure your diet is in check before you do anything else. For me, this included stopping alcohol and carbonated beverages, limiting my saturated and trans fat intake, and focusing on complex versus simple carbs. I also ditched gluten for the most part due to a sensitivity that I found I had which caused extreme bloating. You also want to create a caloric deficit in order to lose overall body fat which will allow your abs to become more visible on the surface.
The second thing that you need to focus on to get a flat belly is your cardio routine ….or lack thereof. Cardio plays an important role in shedding excess fat and lowering your overall body fat percentage to allow you to gain the six pack abs you have been wanting all your life! However, most of us do not move as much as it is recommended, much less sweat or get our heart rates up in a day.
It is recommened by the American Heart Association that the average adult individual gets at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week.
When it comes to cardio, not all cardio is equal though. You can either spend an hour on the treadmill like most people doand never see any changes because you are simply not challenging yourself enough OR you can make the most out of your time by doing “smart cardio” options such as HIIT or high intensity interval training. I love doing HIIT because you can burn twice as many calories and twice the fat in half the time or less. My personal form of HIIT cardio is usually intervals where I run for 30 seconds and then walk at a regular pace for 30 seconds, alternating the two for 10 minutes straight. Other forms of HIIT can be burpees, mountain climbers, jumping rope-anything that makes you sweat fast!
Lastly, the third component to getting abs or a flat tummy is through ab training exercises. In my personal opinion, this is the least important of the three since I only tend to only work my abs once a week, but is useful to have. Working your abs via different exercises-not just crunches here- that targets the muscles will help to grow and strengthen your core.
he rectus abdominis is the long muscle that extends vertically along the length of your abdomen. Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements. Other abdominal muscles include the internal and external obliques and the transverse abdominis. Exercising these muscles is key to increasing muscle mass and achieving six-pack abs. However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.
THE ABS WOKOUT
Below, you will find the workout that I have created for you to focus on growing your abs and chiseling your core. I want you to be sure to also make sure that your diet and carddio is in check in addition to this workout.
The Plan: Do this workout twice per week. Perform each move for 30 seconds straight-we are not counting reps with this one! Repeat each move 4 times so that you will spend a good two minutes performing each move straight.
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Your trainer and friend,