There are thousands of trainers and infomercials hawking quick, effortless programs that are guaranteed to give users abs in mere minutes a day — as long as they buy an expensive piece of equipment or DVD set, of course. For some people with impeccable genetics or bulletproof diets, that might just be enough to make their core ripple with muscle. But most bodies just aren’t built that way.
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).
But if you’re searching for lower abs exercises, we need to get one thing out of the way first: “Lower abs exercises” aren’t really a thing. “Your core is comprised of the rectus abdominis, which runs down the front of your body and creates that ‘six-pack’ effect; your obliques (side abs); your erector spinae, which runs up your back; and your transverse abdominis (the deep core located under those six-pack muscles),” says Lindsay Clayton, a certified run coach and trainer at Barry’s Bootcamp in New York City. “When people point to the lower part of their stomach and say their ‘lower abs’, they're really just referring to their rectus abdominis, and you can’t only work the lower part in isolation.”
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.
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Thankfully, if you’re already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you’ll be well on your way to shredded stomach glory. To that end, we’ve gathered up the best tips and tricks—expert-approved advice to ensure that, in no time, you’ll have the sculpted abs of your dreams. And for some core-specific moves, check out The Best Workouts For Getting That Summer Six-Pack.
Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.
Sure, the obvious benefits that you think and know are all there. I’ve noticed a definite change in the way people interact with me, increased attention and an incredible surge in confidence. What really matters is that I proved to myself I could achieve anything I wanted to if I truly put my mind, heart and soul into it while setting the right precedent for more ambitious things in the future.
Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You’ll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.
To do it: Lie on your back with your arms out to each side in a ‘T’ shape, palms facing down. Position a stability ball between your feet and extend both legs up towards the ceiling, just above your hips, knees slightly bent. Gently squeeze into the ball, draw your abs in tight, and press your ribcage into the floor as you carefully move the ball to the right, lowering both legs towards the floor (only go as far toward floor as you can without dropping to the side). Press the ball back up to the ceiling and repeat to the left, alternating sides for one minute.
Fitness gurus know that the average person is lazy and will never put in the hard work to get six pack abs. If they manage to convince him that he already has six pack abs hiding under his belly fat then they can sell him their bullshit diet product. Since the average person doesn’t possess the necessary personal discipline and the diet knowledge to lose his belly fat, he never discovers that he’s been lied to. Hence the lie “abs are made in the kitchen” is perpetuated.
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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.
Whey Protein — Yes, it’s completely safe to consume good quality whey protein AND necessary in my opinion because they are quickly digested after a heavy workout, repair your muscles, help them grow stronger and allow you to push even harder at the gym the next day. The Indian market is flooded with fake supplements that contain dangerous chemicals and steroids which is where the fear of consuming them stems from. There have been reports where retailers on popular E-commerce websites have been accused on selling fake supplements. I recommend buying supplements from trusted brands and nutrition stores even if you have to pay a premium. I currently use Ultimate Nutrition ProStar 100% Whey Protein purchased from Nutrabay or Healthkart. If you’re just starting out and looking for a decent, cheaper option, try MuscleBlaze Whey Protein purchased from Healthkart. I used this for my second month of training after which I switched to my present one. I did not consume any whey protein during my first month of training but tried to get in as much protein as I could through food.
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.
Start on the floor with your feet outstretched (more difficult) or your knees slightly bend with your heels on the floor (a bit easier). Contract your core, lift your upper body from the hips so your lower back and shoulders are about 10 inches off the floor. Stretch your arms out along your sides with palms up, and simply hold that position for up to a minute at a time. Ouch. It's a good one.
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.
Why it made the list: Those infomercials got one thing right! Some EMG data suggests that using an ab wheel may beat out hanging leg raises, sit-ups, and reverse crunches for the top muscle activator. This movement capitalizes on the concept of anti-extension perfectly; as you roll out, your trunk must actively fire (eccentric motion) to maintain a neutral spine without collapsing under your body weight and gravity. Watch that you don't risk your back by allowing it to droop into extension at the bottom, though!
Core exercises target the same muscles that crunches do — but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, rollouts, hollow body holds, and even the pushup.
The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.
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.
My Cardio and Callisthenics circuits really helped me increase my stamina and perform like an athlete. Some of my favourite ones are Burpees, Crab Walk, Jumping Jacks, Jumping Squats, Kettle bell runs and in general, circuits variations that really push me to the limit. I followed an HIIT program on the treadmill where I would run for 2 minutes and walk for 1 for a total of 12 minutes. I used the preprogrammed interval training option on the elliptical and stepper machine. I also went to the park sometimes for my workouts. You’ll be surprised at how different and relatively harder it is to train in the open.