How to lean out your midsection and build a strong core

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 )

ab picab2

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.




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