Nothing says fit like a washboard stomach. But scoring high-definition abs isn't as easy as cranking out crunch after crunch. To sculpt a stronger, more chiseled core, you need the best ab workout to work the two dozen muscles between your hips and your shoulders in the many ways they function. After all, your abs do more than flex on a daily basis—they stabilize and rotate, too.

Try starting your day off eating heavier, and ending on a light dinner. Instead of waking up and running out of the door with a banana, eating a small lunch, and then eating a hefty dinner, try making your breakfast your heaviest meal and your dinner the lightest. For carb intake at dinner time, try to ingest the wet types of carbs that are in high-water, medium-fiber foods.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Creatine works twofold. It helps your muscles retain water, which means they’ll really pop, and it gives you long-lasting energy, which means you can make it through a grueling core workout, no problem. And taking it is effortless: just drop a scoop into your water bottle next time you head to the gym. (Best Life recommends the fruit punch flavor. It’s far and away the smoothest.) And for more great workout-boosting dietary additions, check out the 50 Best Supplements on the Planet.
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Your core muscles allow you to stabilize your spine when you do pushups, shovel snow, walk up stairs, pick up your kids from the floor, and otherwise go about the motions of everyday life. "That's why the best ab exercises don't flex your spine, they keep your spine straight," says Durkin. The hip-up does exactly that while also sculpting your obliques and increasing your rotational control and stability.


“The bird dog forces you to keep your core stiff,” says Jack. “Lifting your knees off the ground just a couple of inches—as you do in this exercise—makes it even more challenging to keep your torso still as you switch arms and legs.” That means your hips and lower-back muscles, obliques, rectus abdominis (also known as the six-pack muscles) are working together to keep your spine stable.
I am older turning 65 this year. I did the diet stuff about 8 years ago. In 2010 or so I was about 170 I had lost over 40 lbs. I was too sedentary. My diet which is more a way of life is mostly white meat. Milk must be skim, Drink water no soda. Eat lots of whole grains, veggies, nuts, seeds etc. Noticed maybe over a year ago if I breathed in I could see some abs. Now I don’t need to breath in. I have a handicap so am limited at the gym but do leg raises and use abdominal machines at the gym.I call mine a minor 6 pac.I don’t raise my shirt at the gym lol but have had a few stares from others as I guess you can see them through my shirt. So I think it does have a lot to do with diet but exercise will make them more prominent.
When I first started my journey, there’s no way I ever would’ve imagined I’d still be here. I was the LAST person my friends would’ve caught in the gym or eating healthy. In fact, I hid my journey for the first YEAR because of it. 🙈 This journey can be scary you know? Trying to work on improving your habits and not knowing whether you’re going to succeed or not... . But what I quickly realized was that no matter how much I struggled, the fact that I was trying was enough to be proud of. That was more than most could say! Especially those who are the quickest to criticize. I learned to be proud of my journey and of my struggles because it meant I was at least learning from those struggles. . I also realized that no matter how slow or how small, progress is progress! And over time small progress is going to amount to big progress! 🙌 Which is exactly what happened! My progress is not a result of overnight success. It’s days, weeks, months, years of fine tuning what works best for ME. Do you need years to see progress? No. Realistically most can see a significant change in 3-6 months with buckling down, following a regimented workout plan and meal plan. . But it shouldn’t stop there. When it becomes a lifestyle is when you’ll see changes that last. Even if you don’t envision yourself as “that person” who goes to the gym and eats healthy, there is still a place in the community for you. I was in your shoes and trust me when I say, if I can do it, YOU CAN TOO 💪 #fbggirls #fitbodyapp www.annavictoria.com/fitbodyapp

How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
Consuming more fat in your diet will actually help curb cravings after you’ve reduced your carb intake. “Fats help curb hunger because body takes longer to break down, use, or store fats,” he says. Hormones also play a role, especially when it comes to muscle-supporting testosterone. “Fats are needed to create and balance out hormones in our body to function normally,” McComsey adds.

Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union. “When your legs fire your body forward, your core has to work extremely hard to decelerate your body,” says B.J. Gaddour, C.S.C.S., director of Men's Health StreamFIT. So this ab exercise not only works your shoulders and arms, but gives you a killer core workout at the same time.
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.

On hardwood or tiled floor, place feet on two sliders and assume a high plank position (hands under shoulders, soft bend in elbows, butt and core engaged). Pull feet in toward chest, bending knees until you’re in a bear plank, knees below hips, but still lifted off floor. Slowly push feet back to high plank. Continue to repeat. To make it easier, move one leg at a time.


I never wear shorts but I’m slowly changing my mind because IDGAF lol. I had low self esteem and was always self conscious growing up because people would say I had thunder thighs but something I realized especially through social media is that people have all sorts of opinions and it doesn’t matter how cute you think you look or don’t look, not everyone is going to like it. And guess what muthaf*ckas, I have cellulite like nobodies biz! So I say don’t give a f*ck and do whatever the hell you want. Outfit: @gymshark Dreamy highwaisted Shorts Extra Small @nikkiblackketter season 2 bandeau extra small @gymsharkwomen @thefamilyjewelryvault name plate necklace @bombshellbeads bracelets : : : #wcw #fit #inspire #fitgirl #fitness #fitspo #fitmom #beautiful #bodybuilding #bodygoals #weightloss #gains #fitfam #woman #love #workout #wednesday #melanin #abs #goals #dedication #fitspiration #motivation
So let's get to it. Here are the experts' choices on the most effective abdominal exercises. These should be performed two to three times weekly (for beginners, two is plenty to start). Each exercise should be executed until the point of momentary muscular failure, which should happen between 30 and 90 seconds. This is considered one set, which should be no more than 15 to 20 repetitions. Rest for 30 to 60 seconds. Concentrate on performing each exercise slowly with good form. Work up to completing two to three sets of each exercise.

How to: Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Do 15 reps.
I never wear shorts but I’m slowly changing my mind because IDGAF lol. I had low self esteem and was always self conscious growing up because people would say I had thunder thighs but something I realized especially through social media is that people have all sorts of opinions and it doesn’t matter how cute you think you look or don’t look, not everyone is going to like it. And guess what muthaf*ckas, I have cellulite like nobodies biz! So I say don’t give a f*ck and do whatever the hell you want. Outfit: @gymshark Dreamy highwaisted Shorts Extra Small @nikkiblackketter season 2 bandeau extra small @gymsharkwomen @thefamilyjewelryvault name plate necklace @bombshellbeads bracelets : : : #wcw #fit #inspire #fitgirl #fitness #fitspo #fitmom #beautiful #bodybuilding #bodygoals #weightloss #gains #fitfam #woman #love #workout #wednesday #melanin #abs #goals #dedication #fitspiration #motivation
A cross between a leg raise and a crunch, the V-up is championed by personal trainers and #fitspo influencers alike. It hits both the top and bottom sections of your ab muscles, granting definition in those hard-to-hit spots. Here’s how to do it. Lay flat on the ground, arms raised over your head. Raise your legs, keeping them straight, toward the ceiling. At the same time, try to touch your toes. (You don’t have to fully get there.) Return back to a flat position. That’s one rep. Do as many as you can. Once you can effortlessly do four reps of fifteen, start adding a medicine ball for increased resistance.
A. If you’re someone who just can’t do without eating something, by all means don’t give it up. I personally find it very hard to let go of bread completely so it’s a part of my daily meals. A rule of thumb to follow is “IIFYM-If It Fits Your Macros”. This allows you to be flexible with the food you eat while making sure it doesn’t impact your overall nutrition requirements.

Directions: Begin each of these workouts with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps of what Fitzgerald calls “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need some dumbbells for some of these moves.

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!
When it comes to working the core, many people focus on abdominal muscles, and neglect their obliques (or what you may know as “side abs”). But, says Barrett, these clandestine muscles are just as important: they “keep everything tucked in.” To get a good oblique workout in, head to the pulley machine and start doing some Paloff presses. If you don’t know how to perform the exercise, read our comprehensive guide on mastering the move.
Here’s what my meals look liked. I worked out in the evening for the first 3 months, morning for the next 2 (as I moved to a different city) and then back to evening again. It’s only the timing of the meals that changes, the macros and daily calories remained pretty much the same.If you’re based out of Mumbai, I highly recommend HealthOnPlate’s services.
To lose weight, he should consume 1800 calories per day and stick to the regular work out routine. On the other hand, women must consume 10% less calories than men in order to lose weight. For instance, a woman who wants to stick to her actual weight should consume between 1800 and 2250 calories, and if she wants to lose weight, she should consume between 1600 and 2000 calories per day.
“These days, I do a fair amount of Pilates and yoga to focus on the strength of my core. You don’t have to be a crazy cardio bunny to lower your body fat percentage (to get those abs to show)—bodyweight exercises can be really effective. Yoga and Pilates help me focus on overall strength, not just my core, and it helps make sure I work my back, too. Most people forget about that, but you need a strong back to help support a strong core.” —Dorothy Beal, @mileposts
How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.

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.


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. 
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