Restricting Roti and Rice intake — Rice and Roti, two staple elements of a typical Indian diet are both forms of ‘fast carbs’ — meaning they have a high Glycemic Index. They instantly spike your blood sugar levels and give you energy, which when not used quickly is stored as fat. Fast carbs in general tend to make you feel hungrier which results in overeating and subsequent weight gain (see carb crash). You want to severely restrict eating them and all their derivatives (poha, idli, dosa) in the earlier parts of your day while consuming them only in your pre-workout, post-workout or dinner. Consuming them before workouts gives you the energy to perform and consuming them after means you’re restoring muscle glycogen, refuelling your body and maintaining some sanity. Unfortunately, a typical Indian meal is rather high in carbs and very low in protein. No, lentils (dal/sambar) are not enough protein for you. Infact, they barely qualify. Nearly every other country’s staple food is centred around a source of protein (typically meat) along with some carbs on the side. In India, it’s the other way round. My theory is that this is the reason most folks fall under the ‘skinny fat’ category. It’s all due to imbalanced nutrition.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
To do it: Start seated, then lean back, resting your weight on your forearms (bending your elbows behind your body, fingers facing forward). Extend both legs straight out in front of you. Bend your right knee into a ‘passé position’ by pointing your right foot and pressing the inside edge of your right foot along the inside of your left knee. Draw your abs in tight and lift your legs off the mat and towards the chest (maintaining passé position). Bring your right knee all the way up to the right side of your chest and then lower your legs (still in passé) back down, about two inches from the floor (or as low as you can). Repeat 8 times and then switch legs. Try to do 8 reps on each side, for up to 2 sets.
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Let’s take push-ups for example. The maximum number of push-ups you can do in a training session will increase quickly from, say, 20 to 30, 30 to 50, 50 to 100 in a matter of weeks. What will you do next to achieve progressive overload? You can’t increase your reps of push-ups forever. Who wants to do 300, 400, or 500 pushups in a single training session? That would take too much time. Luckily, you don’t have to do that. Once you hit a reasonably high number of reps, you will stop adding reps and start shortening the time it takes to complete those reps.
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.
Start by placing your heels on a low bench and holding two light dumbbells (begin with 3 pounds). Place a rolled-up towel under your lower back to increase the range of motion of your upper abs. Point your toes. From this start position, raise your upper body to the position shown in the second photo. Breathe normally. Now press the weights overhead. Keeping your arms straight, press your heels hard into the bench, then lower your upper body and allow the weights to arc behind your head.
The math is simple: keeping your calories down is a surefire way to keep your weight down. But make sure you don’t dip too low. Eating too little can slow down your metabolism, which can have adverse effects on your body. “It doesn’t know when the next meal is,” says Shapiro. Put another way: when it comes time for your body to burn off calories, it may hold on to them instead. Think of your body like a furnace. It constantly needs fuel intake to continue burning.
Go beyond crunches. Sims prefers exercises that challenge you to stabilize your core against imbalance or gravity, like a hands plank with dumbbell pull-through and ab roll-outs using a core-training wheel. "They challenge the entire core by resisting movement instead of creating it," she says of these moves, which she recommends doing in sets of 10 three times. You can repeat the series several times a week.
Contrary to what popular culture portrays, one does not need to lift really heavy if muscle hypertrophy, aka “bigger muscles” or aesthetic gains are the primary goal (see bodybuilding vs powerlifting). One needs to ensure that a particular muscle is subjected to enough time under tension and training volume to ensure that muscle fibres are broken down and rebuilt stronger over time. This can be done by following a high-volume, moderately high rep range, moderate weight and low rest period lifting routine. I start off with 5 sets of a heavier compound lift eventually moving to isolation exercises. I started off with the popular ‘3 sets of 10’ for isolation exercises, then to 12 and now hit 4 sets with the rep ranges 15,12,10 and 8. Higher reps would mean a lighter weight and vice versa. My last set is almost invariably a dropset. I hit around 15 -18 working sets per muscle group per week.
This is exactly the type of article I was looking for. I’m female 5’1” and a runner. I weighed 115 until I started at the gym and now I’m about 118 but like the way I look better now because everything is tightening and I can already see some definition. I don’t have a lot of body fat but particularly I have a very thin midsection. I don’t eat clean but I do keep track of my calories and keep a balance. Honestly I don’t want to be any thinner and don’t want to lose my curves by losing any weight but I want abs! Any extra weight I carry on my lower body (which is why I run!). But I want abs without having to cut out my iced coffee! So as long as I keep up with my calories and keep a low body fat I can still get abs? I am ab training about 3 times a week. Sorry for the book! Lol! Just blindly trying to reach my goals on my own!
The Single Leg Bridge Exercise is a good way to wrap up your core workout in order to keep your core strong and balanced. The single leg bridge is a bit more challenging than the basic bridge exercise. It targets and strengthen the gluteus maximus and hamstrings, but done properly, it is also a terrific core strengthening exercise that targets the posterior chain and the back of the body.
A. Unfortunately, most people don’t have the right notion of what a natural six pack or a lean body looks like. We’re so constantly fed images from magazine covers and movie posters, it’s hard to lose sight. These people use various editing techniques, strategic lighting and poses to get the best shots and convince us that that is what muscular men look like which is not true. Many popular Hollywood/Bollywood actors resort to consuming anabolic steroids and drugs which is the reason they look absolutely shredded for a particular film. The on-screen muscle you see on them is easy 10+ years of hard earned gains for natural individuals. Try comparing an actor’s in-film photos to photos taken a year or two afterwards. You’ll know what I’m talking about. If you want to look big/buff naturally, you need to put on some fat, potentially losing your abs and muscle definition in the process. As for the ‘skinny’ issue, the problem is so many people are overweight these days that that’s become the new ‘normal’ so when they see someone with a healthy, lean body composition they think it’s skinny. This issue should go away over time when one builds more lean muscle.
“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover
To do it: Lie on your back with your hands interlaced behind head, knees bent ,and feet hip-width apart on the floor. Inhale and lift your chest towards your knees, bringing your shoulders and head off the floor, maintaining a neutral pelvis (keeping it parallel to the floor). Exhale and rotate to the right side, and then exhale again rotating even further, lifting a little higher. Next, inhale and lift as you return to the center and repeat to the other side. Do 8-10 reps per side.
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We put this on the list because of how easy it is to manipulate the degree of difficulty. If a regular plank is too easy for you, lift an arm, or a leg—or an arm and a leg. Put your feet into a TRX and give that a whirl. Still too easy? Take your feet out, and put your forearms in. Each one of these progressions leads to a greater training stimulus to the abs.
A University of Southern Maine study found that a single set of a weight-training exercise torches as many calories as running at a 6-minute-mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy. Add high intensity interval training (HIIT) principles to your workout, and you could see even more gains.
Leg day, arms day, chest-and-shoulders day. You already break up your regular workouts by muscle group; steal a page out of Alicia Vikander’s ab-shredding book and do the same to your core. To get ripped for Tomb Raider, Vikander broke her core workouts into three days: isometric (endurance moves, like planks); strength (sit-ups, hanging leg raises); and oblique-specific (told you so).
"I have researched this move in my lab, and it is very effective at activating all of the abdominal muscles (the rectus abdominis, internal and external obliques, and the transverse abdominins), and yet the movement is very straightforward and does not require several steps or positions, says Michele Olson, PhD, professor of exercise science at Auburn University Montgomery.
This athletic move takes the plank to an all-new level. "It not only improves your core stability, but it targets muscles in your hips, groin, lower back, and often-neglected lower abs," says Durkin. Get your heart pumping by speeding up the movement, or hammer your core muscles by slowing it down. Either way, the exercise will boost your athleticism and will give you something to bare at the beach.
There are many ways you can do this move, even including a Pallof press with rotation, but most start at a cable stack with a D-handle just below shoulder height. Grab the handle in two hands, take 4-5 steps away from the pulley, and turn so that your side is facing the plate stack. Without rotating at the hips, press the D-handle straight out, and return back to center; all the while, you'll fight against turning toward the pulley. Be sure to maintain a neutral spine and keep your shoulders down during the entire pressing motion.
Last but not least, it is essential to get enough sleep if you want to get the six pack you have always dreamed of. As an adult, you should sleep between 7 and 8 hours per night. People who don’t sleep enough are more prone to obesity, when you don’t sleep properly your the hormones for regulating your body’s appetite are all out of whack. Get a good night’s sleep and you’ll find it much easier to stick to a healthy diet.
In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of! Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite “bad foods” but don’t go too crazy!
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
Why it made the list: Yes, a leg exercise made the top 10 list for abs. Anyone who has ever pushed their potential in the squat knows exactly why! Sure, squat variations work the legs and lower back, but they also crush the abs. Both front and back squats force your abs and spinal erectors to work overtime to maintain a neutral, upright position. If both were not firing at high rates, you'd fold under the weight or drop in a split second.
Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. “You would not build a mansion on a weak foundation, so don’t try to build a six-pack on a weak core,” Cary says. This is when you’ll want to try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s walks, he says. All of these tap your core’s ability to stabilize, rather than crunch, your core.
That's because it’s insanely hard to get ripped abs. “Every woman’s body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show,” says Amanda Butler, C.P.T., instructor at The Fhitting Room in New York City (and a fitness model who has her own fierce six-pack). “It can take anywhere from three months to a year to get a six-pack, and it’s not just about doing a ton of abs exercises.”
To do it: Lie on the floor with your arms extended above your head and both legs lifted in the air at about a 45-degree angle. Inhale, roll your head and shoulders off the mat, press your ribs down toward your hip bones and exhale, lifting your entire upper body off the mat (keeping both legs up). At the top of the exercise, "land" your arms so that the arms and legs are parallel to one another. Then, breathe "naturally" while holding the top/up position for two slow counts. Reverse the action by inhaling and then rolling your back, shoulders and head down onto the mat exhaling at the start position.
Exercise also can't erase a couple factors beyond your control, experts say. "I think age plays a critical role in how easy or hard it is to get 'six-pack abs.' It's all about hormones – when we are younger, we have more circulating androgen hormones, which affords us the ability to not eat clean and yet continue to be shredded," Chait says. Our androgen hormone levels decline after we reach age 27, he says. (Testosterone is an androgen hormone in men. In women, a primary purpose of androgens is to be converted into female hormones known as estrogen.) After that age, "we need to focus more on dietary adjustments to maintain a lean body," Chait says.
The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.
6. Seek guidance from experts. As with many health issues, getting assistance from experts can be enormously helpful. If you want to lose weight, particularly fat, seeking guidance from a registered dietitian or a nutritionist can be very beneficial, Herrington says. Similarly, if you want to build on weight loss to achieve more defined abs, consulting with a certified sports trainer can aid you in developing a workout regimen that will help you achieve your goals, Singer says.
I have about 2 treat meals a week. ‘Treat’ sounds better than ‘cheat’ because after all, you’ve earned it! This is when I occasionally indulge in some beer, a slice of pizza, creamy pasta, something fried or maybe ice-cream. I’m a huge fan of Middle-Eastern cuisine so one of my meals over a weekend would definitely be a shawarma, a hummus platter and some kebabs on the side. I have a diet coke sometimes but mostly avoid all other soft-drinks including fruit juice (too much sugar, even the ‘natural’ variants). It’s imperative you make a conscious attempt to stay away from all of this on regular days.
Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.