Do some cardio right after your weight-training workouts. After weight training your body should be depleted of its carbohydrate stores. So, in my opinion this is the perfect time to do some cardio and tap into fat stores. Basically, the weight training puts your body in an enhanced fat-burning state so you might as well take advantage of it by doing some cardio!
Once your dietary concerns are out of the way, it’s time to train those abs! Abs are just like any other muscle group, but smaller than most. That means you need to train them and let them recover just like any other muscle. So we recommend doing this weighted ab workout no more than every other day making sure to allow your abdominal muscles to recover completely.
The first step to finding your six pack is to clean up your diet. If you want to see your ab muscles, you need to decrease your overall body fat. Get rid of processed "junk" foods, sugars and processed carbs. Eat more vegetables, nuts, and fruits, organic lean protein and healthy fats, such as olive oil, fish oils, and avocados. Try eating several small meals each day and avoid late night snacking. Eat some protein for breakfast, lots of vegetables, fruits, and fiber and drink water rather than calorie-laden beverages. Don't cut calories drastically or you could inadvertently lower your metabolism. Bottom line: eat more high quality, nutrient-rich foods and eat fewer empty, processed calories.
Common knowledge will tell you that, to get six-pack abs, carbs are verboten. Common knowledge is right—kind of. The key is to avoid the wrong carbs, like French fries, and eat the right carbs, like sweet potatoes. These orange goodies are full of carotenoids, which prevent calories from turning into fat; fiber, which helps you stay sated, and ultimately eat less; and Vitamin C, which’ll give you energy (for working out). And for more ab-shredding foods, check out the 10 Healthy Carbs That Won’t Derail Your Six-Pack.
We all want a solid core for different reasons: sports performance, pain prevention, that finish line photo—but strengthening your midsection is particularly important for runners. That’s because your core is the stabilizing center of your body (it keeps you standing, least of all sprinting), and it can make or break your speed goals, prevent (or contribute to!) an injury, and yes, make you feel pretty badass in a sports bra.
Elevate your lower body on a low box (preferably padded to protect your knees). This imparts better leverage to your arms and shoulders, an advantage that is especially important for women (usually women are proportionally weaker in the upper body than men). The correct start position is with your shoulders directly over the wheel and your abs pulled in and head down. Keep your shoulders in front of the wheel as long as possible. Inhale while rolling the wheel forward and exhale as you return to the start position. Arching your low back is wrong! This error occurs when the wheel is extended too far for your abdominal strength and performing the exercise like this can cause back injury and pain. You will be able to extend further out, as you get stronger – in fact; I have seen several athletes do this from a standing position!
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.
Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.
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 starting position has you sitting at about a 45-degree angle and holding a medicine ball firmly with both hands in front of you. Start the movement by contracting your abs and slowly twisting from your torso to your right and tap the medicine ball on the floor beside you. Then quickly, but with a controlled motion, contract your abs and twist your torso and touch the medicine ball to the other side. Repeat 10-20 reps and rest.
TESTIMONIALS DISCLAIMER: Testimonials found at sixpackabs.com and/or from Mike Chang Fitness are unverified results that have been forwarded to us by users of the Six Pack Shortcuts program, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at sixpackshortcuts.com and/or from SPS. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.
World-renowned spine specialist Stuart McGill recently referred to the Swiss-Ball Stir-the-Pot as the best core exercise you can do. Try it once, and you’ll start to see why: It’s hard. Make that really hard. That’s because it combines two elements that leave your abs screaming: instability and dynamic movement. This combo allows you to work your rectus abdominis (a.k.a. six-pack muscles), obliques, and all of the muscles that help stabilize your spine from just about every direction. The upshot: an ab workout like you’ve never done.
But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or downward motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.)