KISS MY ABS!!!
Okay ladies, now that summer is upon us, It’s time to dedicate the summer to good old ABDOMINALS!
Lets get those six packs (and NO I do not mean beer) into fifth gear!
The weak midsection/abdominal is a trouble spot for most women. Cardiovascular exercise as well as diet are just as important to tighten the midsection as the abdominal movements themselves.
Women need to balance a careful, low-calorie diet and resistance training with fat-burning activities.
Keep in mind that you cannot “spot-reduce”; all of the crunches in the world will not eliminate the fat surrounding your midsection. Remember, it took time to put on the weight, it is going to take time to remove the weight. You are not going to see results over night, but if you put your heart and soul into your workouts you will be rewarded with great benefits. So be patient!!!
For Beginners – nothing crazy; just simply take a walk around your neighborhood for 20-30 minutes everyday. Make sure to take an easy pace and be consistent. STICK WITH IT!!! Remember - consistency is key!
For the Intermediate and Advanced – lets kick your cardiovascular workout into fifth gear by working at 65 to 85 percent of your maximum heart rate. To calculate your heart rate, simply subtract your age from 220, this will give you your maximum heart rate. You will want to do this for at least 20 minutes since after the 20 minute mark you are actually burning off the fat you stored. Finally!!! Before the 20 minute mark, you are simply burning glucose, so the longer you perform your cardio, the better your chances of burning fat-based calories.
It is okay to be self-critical, but do not beat yourself up trying to shed the pounds. Make sure your goals are realistic and stay consistent with your workout.
It is recommended to workout your abdominals every day in a circuit (non-stop), performing four different movements for 1 set, until failure. You will want to target the three primary muscles of the midsection: obliques, serratus and rectus abdominus, by performing crunches, side crunches, V-ups and lying leg raises.
Make sure to always start with a simple abdominal stretch to loosen the muscles. You can do this by lying down on a mat and extend both your arms to the side. Bring both your knees together and lift them slowly over to your right side, then your left side. Make sure to contract your abs when performing the stretch.
GET WITH THE PROGRAM
Exercise Sets* Reps
Crunches 1 Max
Side Crunches 1 Max
V-ups 1 Max
Lying Leg Raise 1 Max
***Remember to perform theses exercises as a circuit in order to obtain the full benefits of getting that six pack. Do one exercise until failure, then immediately jump to the next exercise until you can’t anymore***
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***Please note that these are simply suggestions, that’s only what they are. All of my workouts/diets were trial and error. If my suggestions do not work for you, find what will until you succeed. It may take time and that’s okay. Also please get a second opinion from your doctor and/or physician before attempting any new diets, new workouts, or advice resulting from the use of this website.***
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