If you’ve been following my blog from the start I’m sorry to be repeating myself. Just for anybody new reading I would like to say I am NOT a personal trainer, I am just sharing my own workouts for you to try. Everybody is different, so I’m going to give you my own ab routine and a few tips to help you see what works best for you & to help you put together your own.
My ab workout has kind of taken a back seat the past few weeks. I’ve recently started strength and conditioning training with the amazing @shiloramdin so at the moment we are working on my form and getting much STRONGER. A lot of the big lifts i am working on at the moment really strengthen the core anyways, but of course I still throw in a quick ab session on the end of a workout every now and again as summer is fast approaching and I plan on wearing a crop top every single day.
For women your body fat percentage has to be around 15% or lower to be able to see your abs, for men it has to be about 12% or lower. No matter how many times you do this ab routine, if you have a layer of fat over your stomach, you aren’t going to be able to see your abs underneath.
This is where the saying ‘abs are made in the kitchen’ comes in to play. To have well defined abs the most important thing is you have to be eating very clean. I myself am always very strict with my ‘diet’ – I hate to call it this as It’s not really a diet, this is the way I eat permanently, it’s more of a lifestyle choice.
When cutting (trying to shed a few pounds) i personally use two methods, either the ketogenic diet or intermittent fasting, i’m going to write a post about both of these methods in the next week or two. Of course if your trying to lose that extra belly fat you should be doing cardio as well eating clean.
Hanging leg Raises – 5 sets of 5 reps.
Cable wood choppers – 3 sets of 8 reps each side.
Incline sit ups – 3 sets of 8 reps – with a weight on chest.
Incline twist sit ups – 3 sets of 8 reps – with weight on chest.
Side bends – 3 sets of 8 reps each side – with Dumbbell in one hand.
Russian twists – 3 sets of 20 – with weight in hands.
Now when training your abs, there is no reason to treat them any different to your other muscles. So to build abs you need to be using the progressive overload method I talked about in my Leg & Booty building post. Basically this just means you need to keep lifting heavier and heavier weights, to force your muscles to adapt so they will get stronger and bigger! If you are a complete beginner you can start by performing the exercises without a weight, and then gradually build it up.
Hitting all of the muscle fibers.
When training any muscle you need to make sure your hitting all of the muscle fibers. There are two types, fast twitch & slow twitch – Fast twitch muscle fibers respond best to low repetitions and heavy weight, whereas slow twitch muscle fibers respond best to low weight and higher reps.The abs are made up of BOTH types. I tend to use heavier weights throughout my full workout, and then at the end i like to do my Russian twists with a lower weight but with 20 reps each time so as to hit those slow twitch muscle fibers and really feel the burn. Basically just make sure you mix it up!
Abs and Oblique’s.
If your putting together an ab workout you need to remember to train the oblique’s as well which are on either side. The easiest rule to remember for these exercises, is if it has a twisting motion or you are bending to the side it will be targeting the obliques. So make sure you get a variety in.
Just in case you don’t know what these exercises are i’m going to give you a link for a great website which has all of these exercises and videos with instructions on how to perform each one. Also feel free to message me or leave comments. Happy ab training!
Oh and just a quick P.s. for the girls – if you plan on getting your body fat percentage down low enough to see your abs, prepare to say goodbye to your diddies. You can’t have both. RIP to all the boobs lost to fitness.
– if you have not yet read my Leg & Booty building workout post, you can find it from my home page, look at the right hand side and scroll down to the categories. Click on ‘Fitness’ and you will see my Leg & Booty workout post.