Abs are made in the Kitchen
If you want a flatter tummy, you need to make sure your nutrition is in check. Having a strong core and set of abdominal muscles is more important than the visual effects, however if your goal is to show those hard worked muscles, then nutrition has to be #1!
When it comes to our abdominal area, sugar isn't our friend! When we consume high amounts of sugar (whether through pastries, candies, pastas or alcohol) it often will hinder our aesthetics of having those well-defined abs.
Keep your meals "Lean and Green", this means including a lot of fresh veggies, lean proteins (broccoli), healthy fats (avocado) and make sure you drink enough water daily!
Plank you very much!
Ever talked yourself through a killer ab workout by imagining a six-pack at the finish? We all have! But there are more benefits that come with having a rock-solid core than meets the eye. A strong core is the foundation to a strong body as it helps strengthen joints and posture.
This is a great video that anyone can do anywhere, anytime - all you need is 7 Minutes, a stopwatch, and music. Most importantly you’ll have fun whilst getting results.
Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle. Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine.
Place your hands behind your head, lightly supporting it with your fingers. Bring your knees to your chest and lift your oulder blades off the floor without pulling on your neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee.
3. Russian Twists
Grab a medicine ball, dumbbell, or weighted plate. Sit on the floor with your feet slightly above the ground and your torso about 45-degrees from the ground. You will need to keep your abs engaged to hold this angle. If you don’t have a weight, you can hold your fists together near your chin as a boxer would hold their gloves. While maintaining your 45-degree angle, twist your torso to one side. As you twist, focus on really squeezing your oblique that is causing you to twist. Now twist to the other side. You should be able to count about one second from one side to the other.
4. Hollow Rock
Lie down face up with your arms and legs both extended and about one foot off the floor. The goal is to be the shape of a rocking chair. Then, much like a rocking chair, start moving back and forth while keeping your body stiff and without raising your arms and legs.
Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor. Pull your bellybutton in towards your spine and actively press your lower back flat on the ground. Now lift both legs straight up towards the ceiling, keeping your core strong, slowly lower your right leg down towards the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
6. The Toe Touch
While lying on your back raise your legs to a 45-degree angle. Pull in that belly button again, and reach each hand to either side of your feet, and alternate.
7. In & Out Burger
Do your best to balance on your bum, place your arms straight out in front of you, and while engaging your abs bring your legs a few inches off the ground and bring them in towards your stomach and back out. If you need support, you can put your hands down on either side of you.
8. Heels to the Heaven’s
Put your legs straight up with your heels to the ceiling. Raise your bum up. You’ll feel it in your lower abs area.
9. Pulse 1.0
Lower your legs about 3-4 inches above the ground and pulse your legs up and down without moving more than a few inches. Try to achieve this without placing your hands under your bum.
10. Pulse 2.0
Bring opposite elbow to the opposite knee, fully extend the other leg and pulse it a few inches above the ground. Imagine a tennis ball in between your elbow and knee, and focus on not letting it drop! Do 15 seconds on each side.
11. Quickly flip right over into a PLANK!
You basically get in a pushup position but instead of resting on your hands, you rest on your forearms. Hold your back completely straight while trying to hold your abdominals in. While it may sound easy, the longer you try to perform the plank, the harder it will be.