Thursday, April 19, 2012

Want Flat Abs?? Try these moves!! (And EAT clean!)

People ask me all the time what they can do to get rid of belly fat and have a flatter tummy.  Let me just tell ya, friends….The ONLY way to get a flatter stomach is through your diet. So if you want to change your body, you have to change what you’re putting into it. No amount of crunches are ever going to get you flat abs if you’re eating JUNK. 

Abs are made in the kitchen!

If you are making an attempt to eat clean, you will see the inches start melting away….and THAT is when all the hard work from doing abs will start paying off (because you’ll actually be able to see them!). I still recommend doing abs anyway because it is super important to have good core strength. It will help with balance and endurance…and having a strong core even helps hold some of your internal organs in place.

Ab exercises have always been a part of my routine, but my diet is what determines how tight (or not tight…ha!) my stomach looks. Keep that in mind!!! I know nobody wants to hear that. For most of us, it’s a lot easier to eat whatever we want and do 1,000 crunches….it’s way tougher to have  the discipline to have a clean diet. But that’s just the reality of how to have flat abs.

I would go ahead and start incorporating some of these KILLER moves into your workout routine ASAP- from this article!

TARGET-ABS-WORKOUT_INS2

Stability Ball Crunches: Lie on the ball, positioning it under the lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable (i.e., the ball shouldn't roll). Lower back down, getting a stretch in the abs, and repeat.

Stability Ball Reverse Crunches: Lie on the floor and place hands on the floor or behind the head. Place both of your legs over the stability ball. Bring the knees in toward the chest, rolling the ball up toward your chest until they're bent to 90 degrees. Contract the abs to curl the hips off the floor, reaching the legs/ball up toward the ceiling.

Captain’s Chair Knee Raises: Using a vertical knee raise chair, start with your legs hanging straight down and slowly lift your knees in toward your chest. The motion should be controlled and deliberate, as you bring your knees up and return them back to the starting position.

Hanging Leg Raises: This exercise is similar to the captain’s chair, except you will hang from a bar or use straps if they are available. You will start with your legs hanging straight down and slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position. Try not to swing as you perform the movement.

Scissor Kicks: Lay flat on your back with your legs straight on the floor. Lift your legs together six inches off the ground. Cross your feet (right foot over left foot); make sure to keep toes pointed up. Return your legs to the original starting position. Cross your feet again, this time left foot over right foot

Seated Knee Raises: Sit in the middle of a bench with your knees and feet together. Grasp the back of the bench and lean backward, making sure your shoulders are pulled back. Lift your knees toward your chest and then extend them back out. Make sure to use your arms to support your body and maintain balance.

30-Second Plank Holds with feet on a Bosu Ball: Lie facedown on mat, resting on the forearms, palms flat on the floor, and place your feet on a bosu ball. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your buttocks from sticking up in the air or sagging in the middle.

And remember…..

Pinned Image

6 comments:

J and A said...

Great moves, thanks girl! And totally agree Abs are made in the kitchen! Darn mini-eggs!

Jill @ ACharmedLife said...

i loveee jamie eason- she is amazing and such a fitness inspiration (as are you!). thanks for sharing this workout lady! XO

Kae* said...

So agree! Abs are made in the kitchen..... :) I love all your tips, they inspire me to keep working at fitness!

Danielle said...

Every time I think about eating 'junk' I just remember this exact thing and ask my self if it's really worth it! I feel like hardcore workouts are almost worthless if you don't eat the proper foods to show off what you have done :)

Amy {Fresh and Fancy} said...

Just found your blog and love it - I'm just getting back into running - so I was reading through some of your old posts - happy to be a new follower!

Mrs. Pancakes said...

i needed this reminder for sure!