Doing 100’s of ab curls without results?

By on April 9, 2014
ABS

As a Personal trainer I often get asked “what is the best exercise to give me that 6pack abs?

Well if you have been doing sit ups and crunches day in and day out wondering why you still don’t have flat abs, it’s because you are operating under what I consider to be the biggest weight loss myth. The truth is isolating just your abdominal muscles IS NOT the only way to achieve your six pack abs.

The best way to a flatter, stronger, more defined midsection is to lose body fat. That requires:

Step 1. Strength Training for the ENTIRE BODY 

Step 2. Regular cardio exercise

Step 3. Proper nutrition

You must combine all three steps on a consistent basis to achieve that desired goal.

 

Step 1: Strength training for the ENTIRE BODY

If you want to have the most defined core you must train the entire body. The right programming differs for each individual. Seeking help from a Personal Trainer is the ideal way to achieving your goal.  I strongly believe training the abs for strength, endurance and aesthetics, exercises such as squats, deadlifts, chin ups and other multi-joint exercises will build the foundation to get you not only leaner but will also decrease body fat and waist circumference.

 

Step 2: Regular cardiovascular exercise

Cardiovascular exercises can range from swimming laps, riding a bike, walking outside or on the treadmill to climbing the Stairmaster. Everything from a light to vigorous activity for at least 30 minutes a day will not only get you closer to your goal BUT will also prevent heart disease, lower blood pressure, improve HDL levels (healthy cholesterol) and lowers LDL levels (the unhealthy type of cholesterol).

 

Step 3: Proper Nutrition

Your daily food intake is what I consider to be the most important step. It should be a balance of protein, carbohydrate and fats.  Each meal can range everything from fruits, vegetables, whole grains, to nuts, eggs and lean meats, such as poultry and fish. A lifestyle with food that is low in saturated fats, trans fats, cholesterol, sodium and sugar is the ideal plan to achieving that defined core.  The saying is true “ABS ARE MADE IN THE KITCHEN!”

Now, not to say I don’t believe in doing core exercises because I DO. Once you have been able to obtain a routine with your new healthy lifestyle of proper nutrition and regular exercise, add in some of these great core exercises to your workouts.  Working on these will help prevent back pain, increase your flexibility, boost your agility and of course give you that toned, define midsection.

 

Abs11. PLANK 

A great way to build endurance in both the rectus abdominis, back, and stabilizer muscles

– Lie face down on a mat resting on your forearms, palms flat on the floor.

– contract your abdominals, keep your back flat

– Push off the floor, raising up onto toes and resting on the elbows.

-Keeping a straight line from head to heels; tilt your pelvic to prevent your glutes from dropping or sticking up in the air

-Hold for 30-60 seconds, rest and repeat for 3-5 sets

 

Abs22. SPIDERMAN PLANK CLIMBER

Progressing from a plank add in some oblique work

– Start in a plank position with your forearms on the ground

– Bring your right knee forward towards your right elbow, then return to the plank position.

– Repeat by bringing your left knee toward your left elbow

– Alternate sides for a total of 15 reps 3-5 sets

 

Abs33. BICYCLE CRUNCH

This exercise allows you to target all three key areas at the same time. It combines a regular crunch, the side-to-side motion and a reverse crunch. These movements allows you to hit the internal/external obliques and the rectus abdominis also known as your “lower abs”

– Lie on your back with your hands behind your head, your legs raised and bent at 90 degrees

– Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee

-Try & hold the crunch for 2 counts on each side to force a slower, more concentrated movement.

– Alternate sides for a total of 15 reps 3-5 sets

 

Abs44. CROSS CRUNCH

Lie on your back with arms and legs diagonally out so that your body forms an “X.”

– Keeping arms and legs straight bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground.

*** modified: if you feel at strain in your neck the entire time, relax it & keep your head and shoulders on the floor

– Try to reach for 3-5 sets of 10 reps

 

 

Chi Malixi

About Chi Malixi

Chi Malixi has been in the Fitness & Wellness industry for 10 years. A graduate in health & fitness promotion she been able to experience all sectors of the fitness industry. She is a certified Fitness Consultant, Personal Trainer Specialist, Weight Loss Coach and a Registered Yoga Teacher. She continues to share her passion in guiding others towards their fitness goals and aspiration through education, motivation and inspiration. Instagram- @Teamchifit Twitter- @Fitmalixi Email: teamchifit@gmail.com

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