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

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Planking for Strong Abs

Working your abs can be as easy as performing four simple moves two to three times a week.

plank-excersiceAll you need is to set aside about 15 to 20 minutes every other day and you’ll be standing tall and looking trim in no time. Of course, training alone won’t give you the six-pack of your dreams.

It is in the kitchen where you need the most help. So ditch the starch for whole grains, limit your sugars and bad fats, increase your MUFAs and protein and you’re well on your way.

Planking for Smooth Abs

Side Plank with Feet Elevated

side_plankTo set up the exercise, retrieve a platform that is approximately one foot off of the ground. Then position your body on its side and place your feet on the platform stacked one on top of the other. Raise your body up off of the ground and position your lower arm so your forearm is flat on the floor and your hand is facing the same direction as the rest of your body. Your upper hand should be resting on your hip with your arm slightly bent. Hold this position while making sure to keep your shoulder blades pulled back. Maintain this position and keep your body as still as possible until you reach exhaustion. Repeat 3 more sets. Advanced users can replace a platform with a Swiss Ball to increase the stability training and difficulty level.

Plank Pull-Ups

swiss-ball-jackknifeRest your legs on a Swiss Ball and get into a push-up position. There are three positions for this exercise that will change the difficulty level. For advanced people, your feet should rest on the ball; for intermediate, your ankles should rest on the ball; and for beginners, your shins should rest on the ball. With your arms full extended and palms flat on the ground, pull up your knees into your chest and breathe out. Hold for one count. Push or roll the ball back to the starting position, straightening out your legs and repeat. Focus on keeping y our back strong and avoid sagging in the middle. Perform 12-15 repetitions and 4 total sets.

Plank with Feet Elevated

elevated plank exercisePlace your feet pointing down onto a platform or Swiss Ball and position your body as if you’re going to perform a standard push-up with arms fully extended. Hold his position while maintaining steady form. Continue until you reach exhaustion and repeat for 3 total sets.

 

 

Plank with Arm and Opposite Leg Raised

alternating plankStart in a standard plank position. Then raise one leg while keeping your other limbs in place. Then lower your leg and raise one arm. Finish by trying to raise a leg and the opposite arm while holding your position until you reach exhaustion. Repeat 3 more sets for a total of 4.

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

Four Moves to Six Pack Abs

You don’t have to work your abs every day to get the six pack you desire. The better option is to incorporate an ab session into your workout routine two to three times a week and cut out all the junk from your diet.

Four moves to six pack absWorking out is only a small percentage of developing six-pack abs. Eating clean and cutting out processed foods and junk is the bigger side of the equation. You can’t have a six pack with a high percentage of body fat. Clean out your diet by reducing the number of times you eat out at a restaurant and plan to cook healthier meals at home. Do this for a week or two and the next time you order a plate of chicken wings, the grease will overwhelm you and I bet you won’t even finish the plate in front of you.

Four Moves to Six Pack Abs

After warming up for 5 minutes with some dynamic exercises to get your blood flowing, work your way through this ab circuit, resting for only about 15 seconds before moving on to the next exercise. Once you’ve reached the end of the circuit, take a break, get a well-deserved drink of water and two minutes later, start again. Repeat this circuit 3 times in total.

Bicycle Plank – holding yourself in plank, bring one knee up to the opposite chest and thread your foot through if you have the flexibility. Take your time with this move and avoid sharp, jerky movements. Repeat each side 10 reps. On set two, go for 20 reps and on your final set, aim for 30 reps.

Plank – get into the push-up position and hold for 30-45 seconds. You can rest on your forearms or alternate from straight arms to forearms to work your obliques at the same time.

Burpees to High Knees – perform one burpee and end with four high knees (2 each side). Repeat for 10 burpees in total.

Mountain Climbers – get into plank position and keeping your back absolutely flat, run your knees in to your chest for 20 reps – 10 each side.

Originally published @ FITLODE.COM

The 10 Minute Ab Burner

Here’s a great way to start your weekend and knock the Friday night drinking out of your bloodstream.

The 10 Minute Ab BurnerThis is an intense fat-burning ab workout that will accelerate your fat loss potential and help to develop those washboard abs.

Make sure you warm up sufficiently before this workout with 5 minutes of jumping jacks, jumping rope and side-to-side lunges. Once you’re good and warmed up, it’s time to burn some fat.

10 Minute Ab Burner

This is a 30-second timed superset circuit with only 30 seconds of rest in between each.

First Phase

  • High Knees
  • Burpees
  • Mountain Climbers
  • Rest for 30 seconds

Second Phase

  • Tuck Jumps
  • Rest for 30 seconds

Now start at the beginning to repeat for 3 full circuits.

Afterwards, make sure you cool down and stretch thoroughly while your body is still warm and supple. You will want to stretch out those hip flexors with some lunges and other floor stretches. I like lying on my back and crossing my foot over my knee, then reaching through my leg to pull the thigh into my chest. Then I’ll do a lying crossover, bringing the knee into my chest and across the body to follow through with the gaze.

Originally published @ FITLODE.COM