Killer Workout for Abs that Pop!

Probably the most popular area that people want to improve is their waistlines. Everybody wants six-pack abs!

AbWorkoutBesides putting in the work and dedicating a chunk of training time solely to ab work and core strength, cardio and clean eating are two crucial elements that most people overlook. If you want to look cut and shredded, you need to make sacrifices in the kitchen.

On a regimented daily basis, you need to stop eating:

  • Sugar and anything the contains sugar
  • White flour (bread, pasta, cakes and pastries)
  • White rice
  • White potatoes
  • Deep fried foods
  • Processed foods
  • Refined foods
  • Most vegetable oils (unless they’re healthy MUFAs)
  • Too many fruits and fruit juice
  • GMO foods

On a regimented daily basis, you need to start:

  • Drinking more fresh, filtered water
  • Eating more vegetables, especially dark, leafy greens (low in carbs)
  • Eating more Omega3 fats and MUFAs like extra virgin olive oil
  • Eating more protein
  • Eating more organic food options
  • Eating more wholegrains and wholesome foods
  • Eating smaller meals more frequently

In order to show off those six-pack abs, you need to reduce your BMI and that means fat-burning cardio and high intensity interval training. Long cardio sessions are becoming a thing of the past. Science is now pointing to short-burst, high intensity interval training as the safer, more efficient option to work out.

Once you’ve got your fat burning and nutrition sorted out, next comes the grueling ab training. Here’s a killer workout that you should incorporate 2 to 3 times a week for well-developed abs. The secret is to use weighted training for your ab routine.

Killer Ab Training for Abs that Pop!

Hanging Leg Raises with weight between your legs or ankle weights – raise legs to 90-degree angle and repeat till failure

Barbell Roll Outs – using a barbell with 5 to 10 lb weights, start in a jack knife and roll out to a push-up position. Then squeeze in your abs and roll back to the starting position. Repeat for 10 – 12 reps.

Cable Crunches – using cables with a rope attachment, kneel down with your back to the machine – pull the weight down while folding in at the waist to engage the abs. Repeat for 10 – 12 reps.

Plank – hold this position for 30 to 60 seconds.

Double Press-Ups – lying on an incline bench with a barbell with 5 or 10 lb weights – move into a chest press and transition all the way up into a shoulder press to finish, straightening up your body. Roll down and repeat for 10 – 12 reps.

Once you’ve completed one circuit, take a 2-minute break and sip on some intra-workout Aminocore. Then complete another 2 circuits for a total of 3.

Make sure you fuel your body afterward with a high quality whey protein isolate shake for rapid recovery and increased lean muscle.

Originally published @ FITLODE.COM

Sculpted Abs Workout

Everybody has their own way of working on their abs to give them that sleek, defined look.

Sculpted Abs WorkoutWhen I work on my abs, I like to include my whole core and incorporate a few counter moves to strengthen my back at the same.

This workout is quick and easy and suitable for anyone from the beginner to the advanced fitness enthusiast. You can modify this workout by adding weights, longer timed intervals and increasing the number of reps and sets. But when all is said and done, this ab routine should only take you about 15 minutes.

Sculpted Abs Workout

After warming up for 5 to 10 minutes to get the blood flowing through the muscles, begin this workout in Downward Facing Dog.

Sun Salute – this is a snapshot and modification of the full sun salutation. Start off in Downward Facing Dog and hold this position for a while until you feel the back of your legs and shoulder blades relax. Then move your body forward into a Plank Pose and lower yourself down into Staff Pose with elbows tucked into your sides. Then lift up into Upward Facing Dog, hold for a breath and lower back down as if finishing a push-up. Next push yourself up and back into Downward Facing Dog. Repeat 6 times.
Without any rest in between, superset this move with a round of Diamond Push-Ups – get yourself into a push-up position and bring your hands together so that you form a diamond shape with your index fingers and thumbs. Perform 6 push-ups.

Alternating SuperMans – lying on the ground face down, extend one arm and the opposite leg out to engage your glutes, back and shoulders. Hold for 3 seconds and switch sides. Make sure you focus on your glutes and make them do all the work. Repeat for 24 reps (12 each side).

Bicycle Crunches – without missing a beat, flip over and perform 40 bicycle crunches. Now, most of you have read that crunches can be bad for your back, so make sure your form is perfect for this one and you avoid arching your back – let the legs and abs do most of the work.

Plank – get yourself into a push-up position and either keep your arms straight or lower down onto your forearms. Hold this position for a minimum of 30 seconds and a maximum of 3 minutes.

Repeat the entire routine 3 to 4 times.

Originally published @ FITLODE.COM

Ab Training — What’s on my iPod?

I used to do hundreds and hundreds of crunches until one day I noticed an increasingly frequent pain in my lower back after each session.

Close-up of a woman's absSo now, I’ve changed my routine and the only crunches I do are the bicycle kind because it’s the only oblique exercise I know that gives me the curves I’m looking for. I incorporate a few side planks into my routine, but not many, as I find they straighten out my curves and I certainly don’t want that to happen.

The trick to my ab routine is breathing and focus. If you’re not focused or if your technique is off, you won’t get much out of this workout. With plank exercises, you need to concentrate on making the abs work, whereas with crunches, the motion and working against gravity forces the abs to engage. In a way, this ab routine is more of a challenge, because you need to focus.

I also incorporate other moves into my ab routine for two reasons: one, to make it more of a complete workout and two, to strengthen my entire core not just my abs. Yoga likes to work opposite muscle groups for balance, so I add some back strengthening to my ab workout so that I’m standing very strong and tall by the end of it and to avoid overtraining my abs, which only leads to weakened back muscles.

The music I use varies on my mood. Yoga can be a little too relaxing sometimes and on those days, I will work out to more upbeat music, which may go against everything you know about Yoga, but then I’ve always been one to forge my own path and go against the flow. You haven’t truly experienced Down Dog until you’ve done it to Jimi Hendrix’s Voodoo Child!

To begin: Sitting on your heels in Hero’s pose, relax the shoulders and take a deep breath in.

Breathe out to modified child’s pose and hold for a breath.

Move into cat lift, arching the back and sucking in the abs. Drop into neutral and tummy vacuum your way into cat/cow pose and hold for a deep breath.

Breathing in, shift your weight forward into cat bow, making sure you engage your abs the entire time. Elbows stay in close to the body. You should also feel this in your triceps.

Breathing in, straighten your arms and push up into cat lift, arching your back and engaging your inner unit the whole time. Then breathe out and slowly move back down into modified child’s pose. Relax for a breath.

Repeat six times.

From modified child’s pose, breathe into cat lift, arching your back and sucking in the abs. Drop into neutral, tuck in your toes, tummy vacuum into downward facing dog. Tighten in your abs, as you force the breath out. Make sure your heels touch the ground, your head is slightly below the elbows and your knees are soft.

Breathing in deeply, move forward into plank and hold for three deep breaths, engaging your core muscles. Your quads and glutes will try to take over. Use the breath to work the abs and keep them engaged, while softening the front of your legs and buttocks muscles, so they are working as stabilizers.

Breathing out, slowly lower yourself down into four limbed staff pose, keeping your elbows into the body and pausing to hover just above the ground before you release to really work those triceps.

Breathing in, raise yourself up into upward facing dog, pausing midway in a cobra position to engage the triceps for a few intense seconds. Make sure you raise yourself up through the chest and upper body, so you don’t place stress on your lower back. Pull the shoulders back and stick out the chest, opening up the upper back.

Breathing out, lower down into four-limbed staff pose again, hovering just above the ground to engage the triceps, before you release. Forehead to the floor, raise your legs into half locust and hold for a breath to work the erector spinae and glutes.

Breathing in, raise back up into upward facing dog. Round out the back into cat lift and lower down into child’s pose to rest for a breath.

Repeat six times.

Right in the middle, I insert one side plank on each side. So, it will go plank, side plank, back into plank, to side plank on the other side to plank and lower down into four limbed staff pose. I do this at about the third rep and when I rest in child’s pose, it’s for a good four breaths. This is about the time the dogs come running over and stick their cold, wet noses under my neck and shock me back into existence!

Then it’s boat pose, which I hold for three deep and controlled breaths and repeat 3 to 6 times. In between, I’ll rest in the sitting position with arms relaxed to the sides and legs outstretched for a breath or two before moving back into boat pose.

From here, it’s bicycle crunches – 40 reps for a set of four, which I superset with alternating (standing) bicep curls – 12 each side for a set of four.

I train my abs every other day (3 days a week). Sometimes I’ll split it up and do the bicycle crunches and bicep curls in the morning and leave the rest till evening.

This is just a sampling of some of the music I use:

Originally published @ FITLODE.COM