I do many healthy living, fitness and motivation talks and I always ask this one question, "If you could pick one part of your body to change, sculpt and shape, what would it be?" Can you guess what the consensus answer is 90 percent of the time? THE TUMMY!!
The follow-up question to my audience is, "To shape and tone your abs what would you do?" Can you guess what over 80 percent of the audience answers? CRUNCHES!
The fact is that crunches are not the only answer to reducing belly fat. Here's the ideal recipe to lose belly fat and tighten those abs.
There are three elements to getting your abs in shape:
- Proper nutrition. This is critical, as proper nutrition and the correct exercise routine go hand in hand in burning fat and helping you tone muscles.
- Cardio. Many forget this is an important element you must incorporate into your workout routine to shape up your abs. You need to aim for High Intensity Interval Training twice a week, and regular cardio two to three times a week.
- Finally, you have to do a variety abdominal strengthening exercises.
Here is an abdominal strength training routine, spiced with some cardio, to help you burn the tummy fat and tone the abdominal muscles.
Warm up
Take five minutes and do some light cardio. Try skipping rope, running on the spot, shadow boxing.
Flat diamond abs
Lie on your back, with your hands behind your head for support.
Bend your knees and let them flop toward the floor, the soles of your feet pressed against each other (so your legs form a diamond shape).
Slowly raise your shoulders off the ground, bringing your ribcage towards your pelvis.
Exhale and pull your navel to your spine.
TIP: Keep your elbows back as you crunch; you shouldn’t see them move forward.
REPS: Do 10 to 15 repetitions rest for 20 seconds and do another set
Hip-leg raise abs
Lie down on the floor with your legs up and perpendicular to the floor (place your hands under your buttocks).
Lift your hips slightly off the floor by contracting your lower abs, hold for three seconds, and lower your hips.
Keep your back flat on the floor, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position.
REPS: Do 10 to 15 repetitions rest for 20 seconds and do another set
Cardio
Time for some high intensity cardio. Choose your cardio exercise and go for it:
Walk for 60 seconds (or jog)
Sprint for 30 seconds
Walk for 90 seconds (or jog)
Sprint for 30 seconds
Reverse Ab Curl
Lie on your back, arms at sides.
Pull knees to the chest with the soles of your feet facing the ceiling.
Exhale as you draw knees to chest, lifting hips off the ground and punching heels up towards the ceiling.
Return to the start position.
TIP: If you want to add variety, twist your legs slightly to the side at the top of the movement.
Super ab plank
Lie facedown, resting on your forearms and elbows.
Lift your hips so you are balancing on your knees (or toes) and forearms. Pull abs in, squeezing butt, staying straight as a board (no slumping).
Hold your own body weight for 15 seconds to start. Then rest for 5 seconds and repeat 10 times.
Progress to 60 seconds or increase the difficulty of exercise by changing to a more advanced position, for example, resting on toes instead of knees.
Cardio
Time for some high intensity cardio. Choose your cardio exercise and go for it:
Walk for 60 seconds (or jog)
Sprint for 30 seconds
Walk for 90 seconds (or jog)
Sprint for 30 seconds
Give this ab workout a try and if you need more information or exercise explanations pop me an email: ronald@mypersonaltrainer.co.za
call: 0823389090
Or visit the website by clicking on the logo:
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