Monday, December 10, 2012

FLAT ABS


Before we get to the Killer Ab exercises, Here are 4 rules for obtaining those washboard abs you've always dreamed about!!!!

#1- Attack your hidden core muscles 
So many of us think doing crunches will get us those amazing 6 packs we've always wanted!!! Well, unfortunately, crunches target only superficial muscles, so they aren't the most efficient way to work your abs. 
Bummer Fact: To burn one pound of fat, you have to do 250,000 crunches. That's 100 crunches a day for seven years. No Thanks!!!! 

Instead, we need to target the muscles that lie deeper:  your transverse abs and obliques. Strengthening them pulls in your middle like a corset, keeping the area looking flat and toned.

The core moves here target these "hidden" muscles. To practice engaging them, try this drill from Waters: Lie on your back and place your palms just below your navel. Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button toward your spine, drawing your abdomen toward the floor. Hold for 5 seconds. Repeat 8 to 10 times. 


#2 Move your butt
Your booty and your belly are unlikely partners in crime. To lose your gut, you've got to work you butt!!!

#3- Eat flat belly foods
You can't see ab muscles if they are buried under fat. Uncover them by following these easy diet changes

Pump up protein Substituting meat, fish & dairy can redice the amount of fat around your middle.
Eliminate added sugar the average american eats 20 tsp of sugar a day. In things like soda, cereals, fruit juice. That's about 325 empty calories every day! Too much sugar slows your metabolism!!! Not Good!
Fat is your Friend fat is filling and adds flavor, making it more likely you'll stick to your diet. Eat foods high in monounsaturated fats (olives, nuts, avocados) 
Beat the Bloat  drink water! if your bloated, you won't look good or feel your best. Soda & even brocolli can contribute to a swollen belly. Keep sodium to a minimum too!

#4 Work your Abs less
Forget about doing ab workouts everyday! Three sessions a week are sufficient! Muscles need a day to rest in between workouts, do this and you'll see results quicker! 

To get smokin hot abs, make them a priority!!!

Now that you have all the rules to flat abs, do these amazing exercises....Not a single crunch involved!!!! 

   FLAT AB WORKOUT  



courtesy of http://www.womenshealthmag.com

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