When it comes to abs, people over think the solution to finding your midsection. Everyone has muscle, it is just a matter of decreasing your body fat to see the “6 pack”. Nutrition will play a huge role in uncovering your midsection! You can do ab workouts until you are blue in the face or so sore you can’t move but will not see the results until you reach a certain level of body fat. However we always encourage a well developed abdominal and lower back program so you have a strong core and better posture. Everyone’s body will react differently in regards to nutrition and exercise so it is always recommended to take time with a trainer to see what program you should be following to best suit your needs and goals. The following is a sample ab routine I do for myself and I vary it up when I feel like I want something different..
I do this 3x a week with 2 sets per exercise and 1 minute rest between the 2 rounds, no break between sets unless you feel necessary.
Low Plank- Hold in a flat position with a neutral spine on your forearms: 1-2 min
Bicycle Crunches- lying on your back, drawing the opposite elbow and knee together towards your midsection: 30-60 seconds
Reverse Crunches- lying flat on your back, drawing your knees towards your chest( with or without leg extension) 30-60 seconds
Standing Rotation with Cables-hold 1 handle with both hands and rotate the cable across your body at chest height, finishing at the opposite hip(can substitute with a seated version w a dumbbell) 15 reps/side
Double Crunch– bring both elbows and knees together, lying flat on your back: 30-60sec
Superman-lying flat on stomach, extend both arms and legs out, hold for 2 sec each rep: 15 reps
This will help you incorporate each part of your abdominal makeup as well as your lower back muscles. Make sure you are warmed up before you jump right into the routine and stretch between sets if necessary. I always mix in core stretches at the end. I make sure to “walk the walk” so here is where I try to maintain my midsection 24/7. ( Excuse the “selfie” as these were candid shots. Always remember to have fun and be able to make fun of yourself )
I don’t believe in dieting or bulking, then “shredding the fat” as you see a lot in the fitness industry. Stay healthy and fit all year long! If you need a program or a push, give me a call! Remember to stay consistent and keep focused and the results will follow.
Last week we launched the Optimum Fit Club. It is designed to challenge your limits and bring out your competitive spirit. You have to be in the top 5 to sign our board and reach the minimum requirements for each challenge. If you achieve 5 of the challenges, you will be eligible to make the top 3 in the male or female category on our leader board. If you conquer 7 of these challenges, you will be presented with a custom t-shirt and a complimentary training session. All challenges must be witnessed by one of our trainers to count either in person or by video.
The challenges are as follows:
- Wall Squat- sit at 90 degrees for a minimum of 3 min.
- Low Plank- hold for a minimum of 4 min.
- Pushups- 50 minimum for women, 100 for men.
- Pullups- 10 minimum for women, 20 for men.
- Crunches- minimum of 100.
- TRX Pike/Pushup combo- highest total, minimum 25.
- Rower- 1500 meters in less than 6 min.
- 5K run- top 5 fastest times.
- 1/2 or full marathon- top 5 fastest times.
- Jump Rope- minimum 200 consecutive reps
We have also launched the Get Fit Club. This is just slightly modified and will help prepare you to achieve the Optimum Fit Club.
- Wall Squat- sit at 90 degrees for a minimum of 2 min.
- Low Plank- hold for a minimum of 2 min.
- Pushups- 25 minimum for women, 50 for men.
- Crunches- minimum of 50.
- Jump Rope- minimum 100 consecutive reps
- Battling Ropes – most slams in 30 sec.
Good luck and get working so we can see your name on our board! If you need a program to help you reach these goals, contact us.
If you are looking to strengthen and tighten your core, try this 30 day ab challenge! It will help you develop muscular strength and endurance. Give it a shot and send us your feedback. Check back for more challenges that we will post in the future.