AB ANATOMY

Man o man, I can’t talk about abs enough! The demand to know how to get the coveted six pack or reduce belly fat is always sky high. Every day some one in the gym asks me to show them how to work their stomach most effectively. Women have literally pulled out pictures and asked me how to reduce belly fat and make their abs look like this:

Six Pack Abs Woman

Six Pack Ab Woman

Wanting abs is the easy part- GETTING and EXPOSING a six pack is the hard part!

I’ve said it a million times and I’ll say it again ABS ARE MADE IN THE KITCHEN !

You can try to reduce belly fat by doing crunches and sit ups all day long, but until your diet is working as hard as your crunches you will never see those abs. Of course, there ARE exercises that will enhance your tone and work to flatten and reduce belly fat.( Click here to check out some of my exercise tips for the core )

BUT ultimately what will expose the abs and take off that layer of fat around them is YOUR DIET!

There is NO magic food that can melt away belly fat. Period. I don’t care what articles you have read. It comes down to a controlled calorie diet and exercise. Of course there are foods that will help promote weight loss and strip fat.(Click here to see a list of fat blasting foods)

BUT it doesn’t stop there.

Instead of focusing on what TO eat.. focus on what NOT to eat!

First and foremost..If you want to reduce belly fat…

Do NOT eat excess calories! It really is as simple as calories in equals calories out. If you eat more calories than your body needs then your body WILL STORE IT as fat!

In addition to restricting your caloric intake to reduce belly fat, Say NO to:

Fried foods! It shouldn’t even be called “food”- it’s actually closer to poison. Fried foods are loaded with HIGH levels of trans-fatty acids, which have a strong biological effect on the body that can cause belly fat.

Say NO to:

Soft drinks and BEER! (click here to read how about weight gain and alcohol) Carbonation can trigger and affect cortisol levels in your body. Cortisol stimulates appetite. After drinking something carbonated your body WILL get hungry…thus leading to more calories eaten! More calories eaten equals excess, which equals stored fat which equals belly fat. See the domino affect here?

Other things to say NO to:

FATTY MEATS! Pick Chicken and Fish over red meat when possible.

REFINED GRAINS! Examples of refined grains to avoid would be WHITE BREAD, WHITE RICE, CREAM OF WHEAT, WHITE FLOUR

SUGARY SWEETS, SWEETENERS, SYRUPS!

REDUCE your belly fat by avoiding these foods! Also, manage your calories in a safe and healthy way so as not to lead to excess.Lastly, be sure to keep MOVING and exercise.

Click below to get more tips on effective ways to exercise and eat to help reduce belly fat:

Crunchless Core

Interval Training

Cardio and Strength Combined

Intensity and Failure

Look Beyond the Calories

Healthy Snacks

The core is so much more than just a “six pack”. The core is a complex arrangement of many “criss-crossed” muscles which include your internal and external obliques, your transverse abs, rectus abdmonis and even in the back you have the lumbar erectors.

Crunching typically only works your rectus abdominus, but it also highly activates your psoas muscle. Too much psoas activation during a crunch or any ab exercise can put great force on you the lumbar vertebrae which could lead to low back pain.

So learning my “crunchless” abs will 1) keep variety and interest in your workouts, 2) ensure you are working ALL parts of your core, 3) protect your psoas from over-activation due to crunches and 4) teach you stability and balance.

The first exercise I want to show you is called INCH WORMS:

Start by leaning over as shown below on the left in Position A. Slightly bend your knees and put hands on the floor. From there, keeping your feet in the same spot, walk your hands out until you are in a pushup position as seen in Position B below. Be sure you use small “hand steps”. It should take between 4-6 “hands steps” before you reach pushup position.(Position B)

Inchworm Position A

Walking down towards pushup position

Inchworm Position B (pushup position)

Walk feet up towards hands

From pushup position (postion B), keep your hands in the same spot and walk your feet up towards your hands until you’re back in Position A. Again, use 4-6 small feet steps to get up to Position A. Repeat 15 -20 times. You will need a long space for this, seeing as how you continually will be traveling forward.

Inch worms work your Core, Hamstrings, and Upper Body.

Want more?

All you need for this next move is two junky towels that you can stand on and a bench, chair, or couch that is no higher than 2 feet. You can use lower if you want, just know that the lower the harder, the higher the easier.

I call these TOWEL MOUNTAIN CLIMBERS:

This will work your core, quads, and shoulders. Simply start in pushup position with one towel under each foot. Draw your abs in tight, and bring your left knee up as close to your left elbow as possible. BE SURE TO KEEP YOUR BUTT IN THE SAME SPOT> Don’t let it sag OR push up in the sky.

Start in Pushup Position

Left Knee towards left elbow

From there, as you bring your left leg back, start bringing your right knee up towards your right elbow. Alternate quickly between each leg and go for 30-seconds to 1 minutes worth.

Last , but not least, I want to show you “The Lazarus”

Start in Position A, the “dead man” pose ( hence the name Lazarus). As you start to sit up, begin to bend your right leg and put your foot on the floor as seen in PICTURE B.

Position A

Position B

While doing this, simultaneously begin to reach your right hand up off the floor, and support yourself with your left hand! Study position B so you can really grasp the mechanics of this move.

Position C

In one sweeping motion, lift your butt off the ground with the support and help of your left hand on the floor. As you reach your right hand towards your left foot, bring your left leg up and off the floor as shown in Position C.

From there, simply put your butt back down and roll back down into Position A. Once you hit your “dead man” pose (position A), immediately begin your next rep.

Stay on the same side for 12 reps. Do another 12 reps with other side! Just simply reverse the instructions above.

This is very awkward feeling at first, but you CAN get the hang of it. It is very effective in working your entire core and your upper body. It also is excellent for your flexibility and coordination.

As you can see you are NOT limited to crunches when working the CORE. These exercises are different, effective and fun!