1. Abmat Sit-ups
From a medical standpoint, using an abmat provides better support for your lower back and spine than standard sit-ups without using an abmat. From a physical standpoint, the best way to isolate the abdominal muscles is to remove the hip flexors that you’d consistently use in a standard sit- up. By placing the abmat under the lumbar spine, the pelvis is tilted in a position to give the abdominal muscles full range to extend & generate a great deal of power. This force creates a strong contraction that begins defining those strong, sexy stomach muscles. You can purchase an abmat relatively cheap and perform abmat sit-ups anywhere, anytime.
To Perform: Place the short end of the abmat under your back. Butterfly your legs while touching your heals together. Completely extend your arms overhead & touch the floor behind you. Flex your abs as you lift your shoulders forward and complete by touching your toes.
2. Tabata Planks
(pronounced- tah-bah-tah) The name is derived from a Japanese physician, Dr. Izumi Tabata, who studied interval-based training. His objective was to see if athletes would benefit from 20 seconds on, followed by 10 seconds of rest. The outcome from his research is why Tabata Planks have become a staple in exercise regimens, worldwide. The ability to perform a high intensity movement for 20-30 seconds, followed by rest, strengthens the core while burning calories.
To perform: (note..hold each of the 4 positions 20-30 seconds, followed by 10 seconds of rest.) Create a timer. Align your body in the push up position with your elbows on the floor. Perform a side static hold by rolling onto your left side, prop your weight on your left elbow, while holding your right arm straight in the air. Lie on your back & raise both legs slightly off the ground, then perform the side static hold on your right side. Rinse & repeat as many times as you can.
3. Movements on a Horizontal Bar or Pull-up Bar
Performing various exercises on a bar has proven to be one of the most effective techniques for defining the entire abdominal profile. In fact, the trendy new exercise class that is sweeping the nation, Pure Barre, incorporates a ballet bar to tone the entire body by small isometric movements. If you’re not a member of a gym or signed up for a particular class, like Crossfit or Pure Barre, you can easily put a pull up bar in the doorway of your own home. Utilizing the pull-up bar weekly, can provide significant results.
4. Rowing Machine
The biggest benefit that the rowing machine provides is high resistance. The actions of your legs exploding, followed by the resistance of the pull, provides an enormous amount of core strengthening. You’re not only creating six pack abs, you’re also working your arms, legs, back & burning mucho calories!
5. Eating habits
Sounds much better than the word “diet.” It truly should be a habit, since the word habit means, “a routine behavior.”
You can basically take the 4 items above and throw them out the window if you’re not incorporating the right eating habits. Not that it has to be a strict regimen without cheats, here and there, but eating healthy makes or breaks the six pack. There are different opinions as to how much your eating habits play into your results. What you need to remember is…its A LOT!
A few tips to really define those abs…
Eating right and exercising is really not that difficult. Ladies, if you want to rock some six pack abs, find a picture, tear it out and look at it daily. Self-motivation builds confidence...Confidence builds results!
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