- Image by Robert McDon. via Flickr
Them stubborn, stubborn abs. They haunt men and women a like during swimwear season when the gut can no longer be hidden by layers of clothing. Even outside of hot weather seasons, it’s there to roll over your jeans and remind you that the second piece of cake was a bad idea. The skinniest people will complain about their stomach being pudgy from time to time—but it usually comes with little sympathy.
Most people have become fed up with their stomach to the point of doing hundreds of sit-ups and crunches, but this doesn’t last long because it rarely shows results in the mirror. Most people are motivated by results and let’s face it, the abs are stubborn and take time to shape. However, follow my advice and you will see your abs start to transform. I’m not promising you a six-pack next week, but over time, you will notice a difference not only in your abs, but in your overall health.
Your first step to great abs is a healthy diet. Unless you’re going through the drive-thru window and ordering a grilled chicken salad with low fat dressing, apple slices, and bottled water—skip the fast food for good. In order to build muscle in your abs, you’ll need to increase your protein intake. Make sure you’re eating low fat protein such as skinless chicken or turkey within a half hour after your workout. Protein is beneficial in building and repairing muscles.
Make sure to eat a small snack about a half hour before going to the gym. This will keep your energy up during your workout and lower the chance of feeling lightheaded. The snack will need to consist of fast-burning carbohydrates and be low fat. Carbohydrates are an important part of your diet because you’ll need energy for your workouts. I know carbs are supposedly “bad”, but that’s not the case. You need carbs to have a successful workout. Fruit smoothies or energy bars are a good choice for a pre-workout snack. Also, make sure you’re equipped with water or a sports drink to stay hydrated.
Now it’s time to start your workout. First, you’ll need to come up with a cardiovascular routine whether this is running, jogging, bicycling, swimming, aerobics, speed walking, playing sports, or getting on the elliptical at the gym. If you’re a person who prefers the outdoors, don’t torture yourself by getting on a treadmill for 40 minutes. You’re the judge to what cardio routine you’re going to benefit the most from and what you’ll be most motivated to do. No matter how much you hate doing cardio, you really don’t have a choice if you want to see results. Cardio burns fat and you’ll need to rid yourself of the excess fat before the muscles of your abs will show. You can do as many sit-ups as your body will allow, but until something is done about the outer layer, nothing will shine through. You’ll want to do a minimum of 30 minutes of cardio, five times per week.
Here are workouts for your abs that you should do every other day.
First, is the bicycle:
• Lie flat on your back with your head and shoulders lifted slightly off the floor.
• Bring your hands to the side of your head (either cup your ears or place hands slightly behind ears)
• Keeping your left leg straight and approximately 6 inches from the ground, bend your right leg at the knee and have your left elbow meet with your right knee.
• Alternate so your right elbow is now meeting your left knee (your right leg should now be straight and approximately 6 inches from the ground).
• Your legs should be doing a pedaling motion, just as they would on a bike. Your body should twist as your knees and elbows meet.
• Repeat with slow and controlled movements.
• Complete four sets of twelve. To add resistance, add ankle weights.
Next are traditional crunches:
• Start by lying on your back.
• Bend your knees and keep your feet flat on the ground at all times. Your feet should be approximately 10 inches from your rear.
• Cross your arms in front of you and bring your crossed arms to your chest.
• Inhale and in a slow, controlled movement, use your abs to lift your body from the floor while keeping your lower back pressed firmly to the floor. Your butt, lower back, and feet should not leave the floor. (While bringing the top portion of your body up, make sure your chin is not tucked into your chest. Imagine an invisible tennis ball between your neck and chest or place your fist under your chin).
• Exhale once the top part of your body is off the floor. Inhale as you lower your body back down to the floor (keep your head about two inches from touching the floor).
• Repeat for four sets of twelve. Remember to use a slow and controlled rhythm. For a more intense workout, bring a medicine ball or dumbbell to your chest.
Next are side crunches:
• Lie on your side with your needs bent. The side of your inner right knee should be on top of your inner left knee.
• Place your right hand to your head, touching behind your right ear (or you can cup your ear with your hand).
• Place your left hand onto the right side of your waist.
• Same rules apply as they did to the traditional crunches. Lift the top portion of your body while your left hip stays on the ground.
• Do your best to keep your legs on the ground. You should not be swinging yourself up with your legs. The resistance should be in the side of your abdominals.
• Complete four sets of twelve. Add resistance by holding a dumbbell with the hand behind your ear.
• Switch sides and complete four sets of twelve again.
Finally, the reverse crunch:
• Lie flat with your back on the floor and your hands to your sides. The palms of your hand should be facing the floor.
• Bring your legs up to a 90 degree angle and bend your knees slightly towards your chest. You can cross your feet or keep you feet together.
• Using your abdominal muscles, bring your hips off the floor so your feet lift towards the ceiling.
• Do not use your legs to swing your hips off the floor. This is a slow and controlled movement.
• Bring your hips back down to the floor.
These are a few of my favorites because they work the upper, lower, and side abdominals.
In a dream world, we can all get rock hard abs by keeping to our current lifestyles and popping in an 8 Minute Abs workout DVD. In all actuality, it takes hard work and commitment to get the stomach results you are looking for.
