I missed some workouts, now what?
Imagine yourself walking on the beach. You are in your new swim suit, and someone wants to take a picture. How great would it feel to stand there confidently loving your flat, strong and defined stomach?
Our abs are hard to sculpt but they are what we all want, right? So let’s take a dive into how we can define our midsection and the best ways to do it quickly.
To build a strong core and see defined abs, we must eat a healthy diet and complete effective workouts consistently. Changing our thinking about food so that we eat according to our goals is most important. Food is fuel to nourish our bodies.
The types of exercises you complete are also important. Changing up your exercise routines often and selecting dynamic movements will sculpt your abs quickly to see a solid midsection.
Variety is important because our bodies adapt to workouts. We want to constantly keep our muscles working. Consistency of working out though is true too. Do the work and you will see your result.
The best workouts for defined abs include exercises that work every area of the core (upper,mid,lower and obliques). You also need a strong back to help with posture and support which is why many workouts will incorporate exercises such as a superman or push ups.
Weighted exercises work exceptionally well for defining your abs because it increases the work load.
Best Exercises for Defined Abs
To see best results in your core, I recommend a total body workout. Total body workouts use both your upper and lower body, causing your abs to contract and stabilize you. You also burn more calories and get the most value out of a short workout!
Additionally, for my clients I add an extra set of ab exercises “10 min Abs” to their workouts 3 times per week.
In this ab workout, it’s important you select exercises that challenge each area of the core as mentioned above.
Below are 5 of my favorite ab exercises to see definition quickly.
Please complete this workout 3 times per week with a healthy diet.
Open and Up
Weighted Russian Twists
Abs are like any muscle, it needs time under pressure (exercise) and time to rest and recover. I rarely recommend ab exercises more than 3 times a week because we become overworked and struggle to give our full effort if we do too much. I would rather you give full effort 3 times per week than half effort 5.
Best Foods for Defined Abs
You’ve heard the saying, “abs are made in the kitchen”, right?
A poor diet most often appears in our midsections first thereby claiming that if you eat healthy, you will lose weight in your belly. Simply eating healthy will create a flat stomach over time. True.
What does eating healthy look like?
1.Eating balanced meals and snacks every 2-3 hours
2. Eating a balance of protein, fats and carbs
3. Choosing the right carbs (whole grain or whole wheat, beans, starchy veggies)
4. Using seasonings instead of sauces
5. Avoid sugary drinks or added calories in your beverages
6. Make meals at home to avoid processed foods
For More Tips, Check Out My FREE Meal Planning Guide (FITonYourTime.com)
How do you know what to eat to define your abs?
Think of lean proteins:
Chicken, fish, greek yogurt, eggs, lean cuts of red meat
And Healthy Fats:
Avocados, Nuts, Seeds, Oils,
What are good carbs?
Starchy Vegetables (eggplant, squash, zucchini, sweet potato) Beans, Whole Grains
The most important factor is to eat enough protein and in correct portion sizes. Too much of anything will turn into fat on the body so maintaining healthy portions is key!
Can Everyone Get Defined Abs?
I hear this question often when clients have been struggling to get definition. They’ll say something like, “I cannot get defined abs” or “can anyone get defined abs?”
Answer: Yes, you can. Unless you have had major surgeries in your stomach or some rare medical condition preventing you, you can. It will take effort, but everyone can have a great stomach. Give it time and consistent effort!
Think of it like this. You must be willing to be uncomfortable to reach a goal you’ve never attained before. The workouts will be hard and you will have to give up eating in ways that you used to eat.
Here is the good news:
It doesn’t mean you have to be miserable! Healthy foods can taste good with proper seasoning, good recipes and changing options. Instead of thinking,”I’m giving up” Think of what you GET to do. You can lift more, run further, see your ABS! You GET to eat healthy, you GET to enjoy this food.
Being nice to our bodies is a celebration of it. Eating poorly is not being nice to our bodies.
And at the end? You will have the definition in your abs that you’ve always wanted. You will be ready for summer and to be proud of what you’ve worked for!
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