How do I target my abs/shrink my waist/get a six-pack/get a flat tummy?
The abs are probably the body part that people worry most about, and with the most reason: any sort of slacking, exercise or dietary, results in immediate changes to the look and feel of the waistline.
The answer, then, is easy: don’t slack off! Be perfect at all times! Constant vigilance!
More realistic, however, is committing to building a healthy lifestyle, including a regular and challenging exercise program and good eating habits, and having a solid damage control plan, which I present to you today.
More realistic, however, is committing to building a healthy lifestyle, including a regular and challenging exercise program and good eating habits, and having a solid damage control plan, which I present to you today.
The first phase: Water, Water, Everywhere (so let’s all have a drink!)
If you’ve been sedentary for a few days too long, or making poor food choices, you’ll notice swelling and bloating. Speaking as part camel myself, you have to drink water to shed water. Lots of water. The “8-glasses-a-day” schtick is fine for the very sedentary, but if you’re active at all, you need more. Drink your eight glasses, and then add more whenever you move and groove. Yes, you will have to pee more frequently, but look at it this way: 1 – running to the bathroom counts as extra activity, non? And 2 – if you’re peeing water out, it’s leaving your cells, reducing retention (in theory). So drink up, and no, coffee doesn’t count. Water.
Second phase: Vigorous Physical Activity.
All that muscle flexing and heart pumping helps squeeze out any extra water held in your cells. It will also increase bone density, increase muscle mass and tone, improve cardiovascular function, and release endorphins to make you happy. Therefore, we have no further arguments against it, right? You’ll want to challenge yourself each time you work out. I recommend total body interval training, the kind of training that I’ve been doing for a few years now; it’s quick, it’s effective, and, well, it’s quick and effective – what more do you want?
After a brief (5-min) warmup, jump right in to compound exercises, alternated with single-muscle work and/or cardio. I tend to use a great deal of plyometric exercises, mostly because they’re fun, but they also work lots of muscle fibres and keep my heart rate up, too.
Examples:
After a brief (5-min) warmup, jump right in to compound exercises, alternated with single-muscle work and/or cardio. I tend to use a great deal of plyometric exercises, mostly because they’re fun, but they also work lots of muscle fibres and keep my heart rate up, too.
Examples:
Squats, followed by Calf Raises, followed by 1 minute of jumping jacks or mountain climbers.
Pushups, Cable Row, Plyo Lunges
Clean-and-Press, Step-ups
Box jumps, Plank twists
Cross-behind Lunges with Lateral Raise, Biceps curls on BOSU
If you keep moving, more or less, for 25 minutes, then take 5 minutes at the end to stretch, it would count as a regular (but intense) workout. On special Damage Days, when you need more, follow it with 20 minutes of cardio intervals, in the mode of your choice.
Just these two steps will help reduce any sudden-onset troublesome areas around your middle.
Um, ok. But I asked about abdominal exercises, remember?
Oh, right. But! The abdominals are engaged throughout a workout like that. And besides, just doing ab work won’t get you anywhere if you don’t have a solid cardio and strength habit.
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Oh, fine.
My “favourite” exercises for core strength all use various muscle groups and more fibres than the average crunch. Keep your tummy sucked in for bonus points.
My “favourite” exercises for core strength all use various muscle groups and more fibres than the average crunch. Keep your tummy sucked in for bonus points.
Ball crunch:
Holding a swiss ball between your legs, push your low back into the floor and exhale as you lift the ball and crunch your elbows up to your knees. Lower both ends at the same time, but don’t allow your head or the ball to rest. (3 sets of 12-15 reps - 15 second rest between each set)
Yoga boat variations:
Start by sitting up, knees bent 90 degrees, feet on
the ground. Hold the back of your knees, and slouch so that your back is rounded. Release your grip, and lift your chest and head to maintain a straight spine. This is your basic position. If you want more of a challenge, pick up your feet, so that your shins are parallel to the floor.
the ground. Hold the back of your knees, and slouch so that your back is rounded. Release your grip, and lift your chest and head to maintain a straight spine. This is your basic position. If you want more of a challenge, pick up your feet, so that your shins are parallel to the floor. Variation 1: Lift one arm overhead; return. Lift the other
arm overhead; return. Lift both arms overhead and hold; return. Take a quick
rest (10 sec), then reset.
Variation 2: Open one arm out to side; return. Open other
arm out to side; return. Open both arms out and hold. Rest. (10 sec)
Variation 3: Place palms together in prayer position. Twist, moving your pressed hands towards your left hip, and your knees towards the floor on your right. Switch to the other side. Alternate 3 times each side.
Plank Twist:
Start in a strong plank position, shoulders over hands, hips down, back straight. Pull your bellybutton pulled into your spine and your hips tilted under, with a neutral head position. Bring one knee slowly across to the outside of the opposite elbow. Switch. Repeat up to 10 times each side, ensuring you maintain good plank position.
Happy Abbing! (and stay vigilant!)
