Kick start your exercise program with an abs routine that’s guaranteed to work!
Many women come to the gym and ask about “the secrets of training for success.” The big “secret” is that dedication to reaching a goal and self-sacrifice are the only ways to make improvements in the battle to build a better body.
With another new year approaching, comes the challenge of shedding the fat gained during the holiday season. This is when the self-sacrificing part of getting in shape comes into play to make your fantasies of a slim, hard, and sexy stomach come true.
The truth is, you won’t be able to see your abs unless you clean up your diet and get enough cardio to burn off the layers of fat. I’m going to show you how to get rid of jolts in six weeks. If you follow this program to the letter for 12 weeks, you will enjoy the rewards of a six-pack that will turn heads in the gym and out of it.
CLEAN UP YOUR DIET
Start the makeover by eliminating bread and pasta from your daily meal plan. In a week you will notice a significant difference. Baked potatoes and brown rice are fine for the first two to three weeks, then limit your carbohydrates to a bowl of oatmeal for breakfast and two to three servings of a green vegetable or fresh fruit with your four to five small meals for the day. Increase your protein intake to make up for the calories lost with reduced carbohydrates, but prefer leaner options like protein shakes, chicken, and fish.
Follow this diet for as long as I am following my abs circuit. All the crunches in the world won’t help if you have a layer of fat covering your stomach. That is just common sense.
TURN ON THE CARDIO
Shoot for 40 to 60 minutes per session, every other day. Never train for more than 60 minutes in a given cardio workout, as this causes overtraining and fatigue. Based on weather conditions, alternate outdoor cardio (running, walking, and skating) with cardio machines like the treadmill, stationary bike, and rock climber at the gym. If you live in a cold climate, alternate cardio options indoors 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 burnout on this program before it has worked its magic.
MY AB CIRCUIT
Nobody wants to spend more time on abs than is absolutely necessary. On the other hand, everyone wants to have incredible abs to show off by wearing skinny pants that are cut very, very low to reveal as much stomach as possible.
I have designed a circuit, a circuit of crunches (upper abs), rotating crunches (upper abs and obliques), and reclining leg raise (lower abs) to target the abs from all angles and do the work of cutting into pieces. Quickly and efficiently.
Let’s clarify one thing from the beginning: it is necessary to perform 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. The abs hit the upper half of the rectum and the leg raises to hit the lower half. Twist crunches target both the upper rectum and the external obliques, the muscles on each side of the torso join the lower two-thirds of the rib cage and insert into the side of the pelvis.
The plan is to start with a complete abdominal circuit of three exercises of 15 to 20 repetitions per movement, with little or 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 for three trips around the three-part circuit (three times). How precisely you modify the program is a personal matter and will vary based on your fitness level.
Twisted abs *
Raise your lying leg *
Seated Leg Pleats +
* Act as a circuit without rest between sets.
+ Add as a finishing move once body fat has been reduced to reveal abs.
Is that how it works:
Do a series of crunches for the desired number of reps, exhaling during the contraction while doing an additional squeeze. Then, without resting, do a series of rotating crunches: while lifting the rib cage towards the pubis, rotate the torso so that the right elbow is directed towards the left knee, then lower it and repeat on the other side (the left elbow crosses towards the right knee). The following is a variation on the lying leg raises, which involve more hip flexion than typical leg raises and can be performed in two ways: In the advanced version, lift your legs in the air and don’t let your butt touch the ground. ; In the most moderate version, don’t push your butt all the way up, but pull your knees close to your chest. Either way, you do them, do 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 the lower abs, bringing the knees toward the chest while contracting the rectus abdominis, and twist with a bar for the obliques, deliberately twisting the upper body and shoulders in as much one direction as possible hold and squeeze, then turn as far back as possible in the other direction.
These last two exercises are turning 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 10-20 reps per exercise at the end of the workout are more than enough to put the joy on top of the cake.
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