“If you need a small treat and indulgence per day, to keep you from overdoing it on the weekends,” says Shapiro, go for it. Just be sure to “stick to about 150 calories or less.” It’s a small trick to help you stay on-track. For a good sweet treat, consider dark chocolate (that’s a bar with a 70 percent or higher cacao rating). According to a study in Circulation Heart Failure, the flavanols within can slash your risk of heart disease by more than 30 percent.
Lay flat on your back again for this one but this time, place a dumbbell between your feet with your knees completely bent and thighs pointing straight up. Hold on to the dumbbell with your feet and bring your legs up toward your chest making sure your lower back gets off the ground. Focus on using your abs to pull your legs up and not getting momentum from your knees or feet.
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!
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.
1. Consume fewer calories than you're burning every day. Job one when trying to achieve a six-pack is to lose weight, which means expending more calories than you take in on a daily basis, says Dani Singer, a certified fitness nutrition specialist and certified personal trainer in Baltimore. He's the director of Fit2Go Personal Training. To optimize losing fat and not muscle, you need to be in a caloric deficit, eat adequate protein and strength train, he says. "The source of your food will affect health, but will have zero effect on your body composition," Singer says. "It's the total calories and macronutrients [protein, fat and carbs] from your foods that will determine how your body looks."
Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.