you either have them, want them, or could care less. I find that almost every single person who is on a fitness journey falls into this category.
For some getting washboard ab’s wasn’t difficult you just stopped eating crap, stopped drinking
copious amounts of beer and/or alcohol and learned how to lift weights that will engage your
core and topped it off with a little cardio and BOOM there ya go- ab’s.
For others you are on a desperate quest to get Cameron Diaz type cuts that has everyone
oooing and ahhing when you stand up to stretch allowing your shirt to rise just enough to leave
them wanting more. And while there is nothing wrong with having this goal it is important to
realize that some of you, myself included, might not ever achieve such results. Using myself as
an example, I KNOW I have ab muscles- in fact you can even see the outline of where my 6 pack
should be when my eating game is on point- No really you can. BUT I have soooooo much loose
skin covering said 6 pack due to the fact that I used to weigh in at 285 pounds that to achieve
the results I described above it would cost me about $10,000. Yep you read right $10,000 to get
ab’s…. why you ask? That’s about how much it would cost to have my skin removed and that’s
without touching my abdominal wall. So unless I win the powerball, have someone start a Go
Fund Me Account or discover that I have some sort of crazy inheritance I’ll just have to settle
with toning as much as I can.
For those of you who could care less….. Well I’m just happy you’re still reading!
So how do we learn to get killer ab’s or a toned up stomach? Well it does take some work but
you don’t have to kill yourself for hours at the gym or starve yourself. A few changes in your
eating habits, upping your water intake and adding the quickie work out belwo into your
workout regimen 3 to 5 days a week should have you seeing results fairly quickly!
Meet The Core Crusher!
40 to 60 second side plank (right side then left side)
1 set of 15-20 crunches
1 set of 15-20 reverse crunches
1 set of 15-20 lunges with a twist
Lie on your left side. Place your forearm in front of you onto the mat. Position yourself so that only the forearm of your left hand plus the left side of your hips and legs are in contact with the floor. Position your other hand either palm down onto the floor in front of you, on your hip in the akimbo style or behind your head. Maintain good core body posture and balance by first using your right hand as leverage on the mat. Set your left leg directly atop the other. Inhale and contract your abdominal muscles, pulling them inward.
Crunches: Lie on your back on the floor. Using a mat or carpeted surface is more comfortable, but make sure it doesn’t have too much cushioning. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch. Place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. When your shoulders are off the ground, pause and hold that position for a full second (or more). Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well.
Reverse Crunch: Lie on your back on the floor. Put your hands on your stomach or palms down at your sides. Lift your feet off the floor. You can either have your knees bent at a 90 degree angle, or you can point your feet in the air with your legs as straight as you can get them. Lift your hips off the ground, using your abs. Be careful not to push down with your hands, back, or head. If you can’t lift your hips using just your abs, you’ll need to build more strength with regular crunches.
Lunge with a twist: Stand with your feet placed shoulder width apart. Place each arm on the back of your head; making sure your arms are angled horizontally as shown in the image (above). Take a step forward with one foot, coming into a lunge position. As you come down into the lunge position twist at the hips to one side. Repeat, but alternate your leading foot into the next lunge and twist to the other side.
TDF Blogger Team