How to Get Abs

Lean, defined midsections have long been the desire of women and men everywhere. The ability to bare a svelte tummy seems almost comparable to winning a gold medal in terms of feeling and looking fit. These steps will increase your ability to see results.

Clean up Your Diet

Unless you are among the genetically gifted, eating too much or making poor food choices won’t translate into a flat stomach or well-defined six pack. Eating “clean” is the mantra of the fit, involving the consumption of whole foods like vegetables, fruits, lean proteins, and complex carbohydrates. Use these guidelines to get your abs looking better:

• Eat a lean protein and vegetable at every meal.
• Eliminate processed foods from your diet.
• Only drink calorie-free beverages (and lots of water).
• Avoid drinks or foods with artificial sweeteners.
• Add color to your meals — the color of your fruits and vegetables represent the vitamins and minerals they contain.
• Monitor your salt intake to avoid bloating.
• Don’t forget the fat! Good fats are essential for brain and cell function as well as the absorption of many vitamins and minerals. A few great choices include: nuts, olive oil, avocado, and flaxseed.

Hot Tip: Avoid the Bloat

An increase in fiber intake can result in bloating, so introduce these foods slowly if you aren’t used to consuming them. In addition, keep in mind that foods like asparagus, strawberries, and lemons are high in Vitamin C, which is a natural diuretic.

Dynamic Abdominal Workouts

Muscles work in groups to produce movement. The abdominals are a group of six muscles, which includes the rectus abdominus, internal obliques (two muscles), external obliques (two muscles), and the transverse abdominus. Most commonly defined by their role in spinal flexion (as seen in the crunch), the abdominals work in conjunction with the lower back and hip musculature to stabilize and move the spine, hip, and pelvis. This collective muscle group is referred to as the core.

A well-designed ab workout integrates strength and stability, uses a variety of movement patterns, and involves the entire core. Additionally, you need to decide what abdominal “look” you would like. A true “six pack” involves hypertrophy of the abdominals. The increased cross section of the muscles will create a slight protrusion of the muscle through your midsection, and requires a high volume of weighted exercises to attain. A “flat” or “toned” look can be achieved through moderate volume using mostly body weight.

Here is a selection of core exercises to get you started: 

Plank

1. Lie face down.
2. Prop yourself up so your elbows are below your shoulders, and point your toes down toward floor.
3. Draw your navel in toward your spine and slightly tilt your pelvis to create a neutral spine position.
4. Push through your elbows and toes to lift your body off the mat.
5. Hold for 20 to 60 seconds while maintaining a neutral position through your spine (inhaling and exhaling in a controlled manner throughout the hold).

Variations:

• Lift one leg off ground
• Lift one arm off ground.

Side Plank

1. Lie on your side.
2. Prop yourself up onto one elbow (make sure it’s directly under the shoulder), and stack one leg onto the other.
3. Draw your navel in toward your spine and slightly tilt your pelvis to create a neutral spine position.
4. Push through your elbow and lift your hips toward the ceiling.
5. Make sure your shoulders and hips are in alignment.
6. Hold for 20 to 60 seconds while maintaining a neutral position through your spine (inhaling and exhaling in a controlled manner throughout hold).
7. Repeat on your other side.

Variations:

• Lift the top leg off the bottom leg.
• Extend the top arm straight with the palm forward.

Crunch

1. Lie down on your back.
2. Bend both knees, feet flat on floor.
3. Take both hands behind your head (keeping neck relaxed and not pulling on your head).
4. Lift the shoulders off the ground by contracting your abdominals (exhale as you lift).
5. Lower the shoulders back to the floor and repeat (inhale as you lower).
6. Use a rep range consistent with other exercises in your program.

Variations:

• Perform with both legs extended into the air.
• Add a twist.

Leg Drop

1. Lie down on your back, arms by your sides.
2. Extend both legs into the air (a slight bend in the knees is fine).
3. Draw your navel in toward your spine (making the space between your hips and rib cage smaller).
4. Slowly begin to drop one leg toward floor (inhaling as your lower) without changing the position of your spine.
5. Pause at the bottom and return the leg back to start at the same tempo you lowered (exhaling as you lift).
6. Keep the distance between your hips and rib cage the same — your lower back should not leave the ground.
7. Use a rep range consistent with other exercises in your program.
8. Alternate legs.

Variations:

• Lower both legs.
• Raise your arms overhead, with the backs of your hands resting on floor.

Cable Twist

1. Select a weight or resistance band appropriate to your fitness level.
2. Position yourself with feet shoulder-width apart and with the resistance approximately chest-level.
3. Stand slightly behind and to the right of the cable or resistance.
4. Rotate your torso, keeping your feet fixed to the floor, and reach for the handle.
5. Keeping your arms straight and your navel in toward your spine, pull the cable from the right side of your body to the left (exhale as you pull).
6. Return the cable slowly back to the right and repeat (inhaling as you return).
7. Use a rep range consistent with other exercises in your program.
8. Switch sides.

Variations:

• Position the cable high and pull diagonally high to low across your body.
• Allow your feet to pivot and hips to rotate.

Balance

Having a slim mid-section is also representative of a low body fat percentage. No amount of ab exercises will return the result you want if a large layer of fat is covering all your work. In addition to eating clean, burning calories is top priority. Strength or resistance training circuits have proven the most effective type of exercise for fat loss.

Remember that your muscles work in groups to produce movement. Further, no movement can be performed without using your core. Having a well-balanced total body workout routine not only burns calories but increases ab strength and stability. Strength and power movements of larger muscle groups don’t replace the need for core exercises but rather compliment your hard work.

Nice abs are a wonderful way to showcase your commitment to a healthy lifestyle – but not the only way. Focus on strengthening your core in order to benefit your overall fitness, rather than using it as a way to measure your success.