Banishing belly fat is not an easy task. It takes a lot: from a healthy nutrition regimen to an effective exercise routine and obviously, commitment… It also involves understanding what belly fat is, from where it comes, and what’s the best way to target the transversus abdominis muscles, also known as the TVA.
Before we review the exercises, it’s important to understand the science behind the six pack and a flat belly. Everybody has abs - you were born with these muscles… It's just when you start putting on more fat these muscles get covered by the fat tissue and without proper physical stimulation they get weak and unused. Your abs structure is a combination of four major muscle groups transverse abdominis, rectus abdominis, external/internal obliques.
These muscles are exist around your mid torso and provide for stability, balance and spine support along with the looks, of course. LOL. Now, if you eat a healthy diet that consist of lean proteins, balanced carbs, healthy fats, your muscles would benefit from such food regimen and with the proper fitness routine result in killer abs.
How about a basic #absfriendly diet for you...just take a quick look:
Eat smart: simply means eat smaller portions and healthy snack options like snacks 6-8 times per day instead of intaking 3 big meals per day.
When focusing on your nutrient choices: try to be high on lean protein intake.
Eat green: try to include green leafy vegetables in your diet. Kale and spinach are also high on ironand for those with iron deficiency will be a big friend.
Avoid skipping meals: never skip you breakfast or your pre and post workout meals.
Avoid sugar: REMEMBER...anything containing sugar and processed sugar needs to be looked at from the prospective “let’s sub it out”
Stay hydrated: drink plenty of water throughout the day.
Avoid simple carbs overload: especially in the evening before you ready to hit the bed for a good relaxing night sleep. Choose complex carbs when evaluating your nutrition preferences.
HIIT: try to include high-intensity interval training (HIIT) in your regular exercise activity!!!
Now without any further delay, lemme just get you to the top 10 exercises that’ll help you to get killer abs… ARE YOU READY…?
Hanging leg raises: it’s a great exercise for abs. Just hang from a chin-up bar, raise your legs until to a 90-degree angle to your body. Repeat 10 times 2 sets. A modification for you here can be this version: raise both legs straight to a 90-degree angle to your body while you are laying down on the floor. Repeat 10 times 4 sets.
Gorilla chin/Crunch: it's quite similar to the first one but a bit different. Here you need to hang with a chin-up bar with an under-hand grip. Now bend your knees to 90-degree and pull yourself while crunching. You will be finishing your crunch when your nose reaches the same level as the bar. This one is a toughy! Try doing at least 5 reps in the beginning!
Russian twists: in this exercise hold a weight at its ends with your both arms for resistance. Now twist your torso to the right side till your arms are parallel with the floor. Now move yourself back to the starting position and then move to the opposite side. To add intensity, lift 1 leg off the floor each time you twist yourself to the side. Same side - same leg. Go for 60 seconds 2 sets.
Kettlebell windmills: here you need to do is clean and press the kettlebell overhead while rotating your wrist. Now bend down to one side and slowly lean until you can touch the floor with your free hand. But make sure that the kettlebell is held over your head at all the times. Now reverse the motion and repeat it. Can you score 15 reps 2 sets?
Barbell Ab Rollouts: place a barbell loaded with 5 or 10 pound plates in front of you so that you are on your hands and knees. This is your starting position, the next thing you need to do is grip the barbell with both hands shoulder width apart. Now slowly roll the bar forward and stretch your body into a straight position. Then take a pause at the stretch position and pull yourself back to the starting position as you breathe out. Challenge much? I dare you - 2 sets of 20 reps each.
Cable crunches: kneel below (better to do it on a mat) a high pulley that contains a rope attachment. Then grab the rope attachment and lower the rope until your hands are placed next to your face. Then flex your hips slightly and allow the weight to hyperextend the lower back. Now with hips stationary, flex the waist as you contract the abs so that your elbows travel towards the middle of your thighs. Now exhale as you perform this portion and hold the contraction for a second. Now slowly and slowing return to the starting position as you inhale. Okay, you probably saw guys doing this exercise at the gym thinking “are they praying?” This is the routine I just described. 15 reps 3 sets.
Plank: this exercise helps in developing your overall core and stability. Hold yourself up with both the elbows in the prone position and hold it as long as you possibly can. Try giving yourself at least 30 seconds in the beginning progressing to a full minute eventually and more. Once you have mastered the exercise, use a dumbbell to progress to the weighted side planks. Now bring the dumbbell to your hips and then try to push yourself along the dumbbell, up into a starting position. Then try balancing the dumbbell on your top hip. Hold it till you can and then switch to the other side. Relax and then repeat. Side planks are harder than regular elbow planks, so start out with 20 second intervals progressing slowly to 45 seconds.
Exercise Ball pull-in: this is a tricky one that requires you to maintain balance (yeah, baby!) Place your sheens into the fitball and stand in a push up position with your hands and shoulder width apart. Now try pulling your knees in towards your chest, keeping your back straight (and don’t drop the hips!). Then straighten your legs by rolling the ball back to get into a starting position. 20 reps 3 sets
Press Sit-up: in this you need to simply lie down on a bench with a weight plate resting on your chest. Position your legs in a manner that they are secured. Now while inhaling tighten your abdominals and glutes. Curl your torso just the way you do when you perform the sit-ups and press the barbell to an overhead position and exhale. Now lower your upper body back down to the position from where you started while bringing the weight plate down back to your torso. This exercise takes its toll on your lower back, so give it a try and see if you are ready for it. Give me 10 reps 2 sets.
Side jackknives: Lay on your right side and keep your left leg over the right. Now place your right hand in a comfortable spot and clasp your left hand behind your head. Now bring your torso and left leg towards each other in a oblique crunch. Then squeeze for a moment and return back to your starting position. 15 reps 3 sets. Repeat on the other side.
So with this you have the best 10 abs exercises. But REMEMBER there is no secret magical way of getting your abs pop out. It requires a lot of hard work, discipline, and of course, some physical and mental pain. If you do all of this without fail, nobody can stop you from showing your abs in a month.
Are you ready to give it a try?? I share a lot of abdominal hardcore exercise in my revolutionary program Get.Reinvented! Get your new BODY and LIFE in just 30 days and be amazed!