A friend of mine recently asked me about my ab routine, so here it is.
First of all, I LOVE doing abs! It’s my favorite body part to train. If I could, I would do abs every day! But, I know if I did it really wouldn’t help me, and my muscle fibers would not have time to mend, so I don’t :(.
Now, what is the main problem that people have with their mid section? That top layer of fat, right? Well, you can do 5 million abs exercises a day for the rest of your life and never get the results you want. What really burns that extra layer of fat is CARDIO. So, while you have a ROCKIN 6 pack from your doing your 5 million ab reps a day, you will never be able to see it under that layer of fat.
SO, I do a ton of cardio. Abs don’t need to be trained more than 2-3 days a week, with at least a day of rest in between. I do cardio, then I do abs 3 days a week with another body part, so I don’t do as many ab exercises those days. Then I do JUST abs, one day a week. I do 4 sets of about 4- 5 different exercises. This takes a long time, so it’s not for everyone! Most people don’t have that much time, nor do they desire to spend that much time so scale it back and just incorporate abs twice a week with either less sets and more exercises or more sets less different exercises. But when you do make it count! Concentrate on your abs. Pretend you are trying to get your belly button to touch your spine. Slow controlled movements holding each rep for 2 seconds with a controlled release. Less is more! Form and control is better than fast uncontrolled reps.
Here are a few of my favorite ab exercises:
Take your time concentrate on your abs and DON’T FORGET TO BREATH!
Stability Balls Crunch- Once you have done this for a while, try it weighted. I use weights or a elastic band
Bicycle Kick Crunches
AB Toning Wheel – Yes I said it. I don’t normally use gimmicky products, but it I do like to do it once in a while to change things up.
These are just a few. When training abs don’t neglect obliques and sides. Training the entire core is essential!
Try this amazing app. It is beyond awesome for training abs! I recommend starting on easy then working your way up unless you have done some serious ab training.
Also what you eat can directly effect your abdominal region. Stay away from transfats, they are the worst!
Eating foods like these help burn that stubborn belly fat in reality ABS ARE CARVED IN THE KITCHEN:
- black beans
- sunflower seeds
- green tea
- whole grains
- dark chocolate
- olive oil