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.


Lying on your back with hands either by your side or tucked under your pelvis, keep legs as straight as possible without locking them out and raise them so your heels point at the ceiling., lift your glutes off the floor and feet towards the ceiling as your twist hips to the left, feet point right, then lower, lift, and twist to the opposite side. That’s one rep and we’re already tired.

Dinner (9.15PM) — Vegetables sautéed in different masalas with some tomato curry, paprika seasoning and curd. Add different sauces from time to time for extra flavour. I load up on veggies while trying to get as many different colours on the plate as I can. For me, these usually are Broccoli, Bell Peppers, Beet Root and Zucchini along with regular ones like Spinach, carrots and cucumber. For weight training days, you want to introduce some carbs into your dinner. Initially, I stuck to Sweet Potatoes and Brown Rice but now occasionally have Roti, Rice, Brown Bread and even Pasta. On cardio days, I would add a cube of cheese or some paneer.

The ‘skinny fat’ problem — A lot of individuals suffer from the ‘skinny fat’ fat syndrome. They look seemingly normal, don’t have much fat on their face, arms or elsewhere but have a noticeable tummy. This happens when you have relatively low amount of muscle mass and a high percentage of fat. If you’re skinny fat, you probably eat a lot of carbohydrates (broadly, just ‘not so healthy’ food), very little protein and maintain a sedentary lifestyle. The fix is to maintain a caloric deficit, keep a high protein intake and focus on a body recomposition, which is exactly what I did. I’ll be explaining and describing everything in detail through the course of this article.
Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.
Bent-Elbow Plank: This exercise works the whole trunk, particularly the transversus abdominis. Start by lying on your belly and then lift yourself up onto your toes and forearms (elbows in line with shoulders) while contracting your abdominals and keeping your back neutral. Hold that position for five seconds, then rest and repeat. Ultimately, strive to hold the pose for 90 seconds without any rest -- for one set. If you're more experienced, you can also do this exercise on your hands and toes. (As a beginner, start on your hands and knees with a neutral spine and simply contract the abdominals on an exhale without moving your back.)
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.
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.
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.
But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.
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.
Why it made the list: In our opinion, ab exercises with added resistance don't get enough love! They spur growth in the fast-twitch fibers like almost nothing else, and they can really build up the "bricks" of your six-pack. By adjusting the load, you can also train to failure at just about any rep target you want. A pin-loaded machine also works well when doing dropsets.
Hi I’m 14 and a girl I know it’s young but I hate my body I’m currently 60.9kg saying it’s a healthy weight but I want toned abs so I can feel good about my body and not care about my face but I don’t want to lose weight because I’d be underweight and unhealthy , I have a bit of stomach fat and my normal routine is the 100 sit up challenge for 100 days , but I can never diet because I’m a very fussy eater i can’t eat brown rice or any vegetables the only healthy foods I eat is brown bread strawberries and oranges the rest is all junk but I’m wondering do I need to diet to see my abs because if not could you suggest things to do to help without dieting note I’ll be joining a gym soon but at the moment I’m doing home excersises sorry for the long paragraph
Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. But if you want to kick things up a notch, then start dancing. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. However, you must maintain the same rigid, straight torso that you would when performing a plank.

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.

Everyone has six pack abs. They’re there, whether you believe it or not. The problem is that not everyone’s body composition is such that their abs are actually visible. These muscles don’t need to be created – they need to be revealed. Remember our “strongman” example – powerful upper body, mighty arms, and a layer of soft flab around their midsection? Believe me, Mr. Strongman is packing some serious stomach muscles, but like on a lot of us, they’re hidden under layers of adipose tissue. That’s why they’re not visible.

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.


As they do, you should try to include at least one of the exercises described herein into your personal training program two times a week. These exercises can be made more difficult, but I seldom advise more than 10 – 20 slow reps on any of them. You should increase the resistance with these exercises rather than the reps; and if you’re working hard enough, you should only perform 2-3 sets per exercise. I would also suggest that you not perform any single exercise for more than three weeks in a row, since well-conditioned muscles adapt quickly to any exercise, and this adaptation must be minimized.

Now you can shred your abs like a skier shreds the slopes, with the dumbbell skier swing.

 Gaddour took the typical form a downhill skier uses when flying down the face of a mountain, and combined it with the action of a kettlebell swing. The combination results in a superfast exercise that simultaneously torches fat, builds explosive strength, and works your entire core from your shoulders to your hips.
But you can still go wrong. Because your feet are hooked, it's all too easy to pull through your thighs. Nor do you want to go all the way down to rest on the bench between reps; stay well off it. If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really focus on the contraction at a slower pace. You can also introduce a cross-body movement, angling your elbow to the opposite-side thigh, to better engage the obliques.
Body Recomposition — This essentially refers to losing body fat and building muscle at the same time. Now, conventional wisdom dictates that you cannot do both at the same time . This however, is not entirely true. You can lose fat and build muscle at the same time if you are in a positive nitrogen balance (I just take this to be sufficient protein intake) OR you’ve never trained with weights before. When you first start lifting, your body is not used to the amount of wear and tear (shock) resistance training causes to your muscles. Because of this, your body amps up it’s testosterone (muscle building hormone) production to make sure it can keep up, resulting in some awesome newbie gains. These are highly accelerated periods of muscle growth right after you start training. It’s often said that the muscle you gain during your first 1–2 years of training is more than all of the muscle you can pack on in subsequent years combined. Seeing these quick gains is great as it’s extremely satisfying and motivating as a newbie.
But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.
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Despite the fact that sit-ups been widely rebuked—everyone from Harvard Medical School to the U.S. Army advises against performing them—you shouldn’t discount the classic move just yet. The sit-up’s “primary function is to work your rectus abdominis, which are those six-pack muscles that most people want,” says Katie Barrett, lead instructor at B/SPOKE Cycling Studio in Boston and a certified personal trainer. “But doing that full sit-up is also going to work your hip flexors and other stabilizing core muscles.” The key is making sure you’re doing them correctly. (And here’s how to do just that).

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."

Reverse Crunch: Lie flat on the floor with a neutral spine, with knees at a 90-degree angle, feet a few inches off the floor and legs together, hands by your sides (behind your ears if you're more experienced). Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position. Done correctly, this exercise isolates the lower half of the rectus abdominis and the transverus.


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What's the fastest way to sculpt a rock-solid core like Rocky Balboa's? Slow it down. "Your muscles can handle more weight on the eccentric, or lowering, phase of a lift," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego, California. So decreasing the pace of that phase—like you do with this slo-mo ab exercise from Rocky IV—forces your muscles to work harder, accelerating your gains.
Hi I’m 14 and a girl I know it’s young but I hate my body I’m currently 60.9kg saying it’s a healthy weight but I want toned abs so I can feel good about my body and not care about my face but I don’t want to lose weight because I’d be underweight and unhealthy , I have a bit of stomach fat and my normal routine is the 100 sit up challenge for 100 days , but I can never diet because I’m a very fussy eater i can’t eat brown rice or any vegetables the only healthy foods I eat is brown bread strawberries and oranges the rest is all junk but I’m wondering do I need to diet to see my abs because if not could you suggest things to do to help without dieting note I’ll be joining a gym soon but at the moment I’m doing home excersises sorry for the long paragraph
In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.
Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
Eat carbs. "There's this notion that carbs are bad and that you need crazy amounts of protein to be lean and fit," says Alcantara, who disagrees, and eats just as much carbs as protein, although the ideal ratio varies based on your goals. "Whatever you eat to get the results you want has to be sustainable, otherwise you're going to end up right back where you started with the same habits that got you there."

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