Jul 11 2013

Flat Abs Project

Let’s face it, it’s hot! Check out Valtonkin‘s Flat Ab Project and join in! 

To get the best results, cut back on carbohydrates! Excess carbs sit right around your middle, causing beer bellies and muffin tops…that’s why they’re named after carbs!! The carbs after 4pm are the biggest killer, mainly because your body has little time to burn them off before you sleep. Try eating a smaller portion of carbs with dinner than usual, switch to lite beer or have half the size glass of wine you normally would, save desserts for a once a week treat, and watch that middle start to disappear!

Here is the ab challenge/workout. We will be doing 5 different abdominal exercises everyday.

Warm up (do once at the beginning, and if you have time, once at the end):

Lying Twist – lie on your back with your knees bent at a 45 degree angle and stacked over your hips. Drop your knees to the right side touching the floor (for advanced, keep your knees 2 inches off the floor), switch to the other side. Beginners 5 reps to each side, intermediate 10 reps, advanced 15

Opposite Arm/Leg Lift (low back)– on your hands and knees, lift the right arm and left leg off the floor and reach them towards the opposite walls, hold for 3 counts, then lower and raise the left arm and right leg off the floor and hold for three counts. Beginners 5 reps to each side, intermediate 10 reps, advanced 15

Workout:

Basic Crunch (forward flexion)– curl your torso off the ground until just your shoulder blades are touching, then back down, count 2 up, and 2 down. If you have a bad back and this is uncomfortable, or you want a bit more of a challenge, do on a stability ball or Bosu. 10 reps for beginners, 15 for intermediate, 20 for advanced

Cross over crunch (rotational)– curl your torso off the ground until just your shoulder blades are touching, then twist your right elbow towards your left knee. Repeat to the other side, that’s one rep. Again, this can be done on a stability ball or Bosu. 10 reps for beginners, 15 for intermediate, 20 for advanced

Reverse Crunch (forward flexion)– bend your knees parallel to the floor, hands beside your hips or behind your head. In 2 counts, lift your hips up off the floor, then slowly back down. To make it more challenging, keep your legs straight! 10 reps for beginners, 15 for intermediate, 20 for advanced

Plank (stabilizer)– get in a push up position from your toes and elbows (go from your knees if this is too hard or if it’s too easy full push up position with straight arms!). Hold this for as long as you can, keeping track of your time, beginners should aim for 30 sec., intermediate 45 sec., advanced 1 min. or more!

Side Plank (stabilizer)– lie on your side, then come up to rest on one elbow and either one bent knee for beginners, both legs straight but split for intermediate, or both legs stacked for advanced (if that’s still too easy, straighten your arm as well!). Hold this for as long as you can keeping track of your time, beginners should aim for 20 sec., intermediate 30 sec. and advanced 45 sec. or longer!

If you thought you were beginner but the first time through was too easy, try the intermediate option! Every week the exercises will change so you don’t get bored, but feel free to continue to do the first exercises or any of the others you like, as long as you do one stabilizer, one forward flexion and one rotation or lateral flexion exercise. Also, if you have an extra layer over those abs you want to lose so they’ll show better, try adding 30 – 60 sec. of cardio intervals in between every two or three exercises that are specifically designed for your abs, like mountain climbers, plank jacks, high knees, cross country skiing, jumping twists, the running man, kickboxing or whatever you like!