Abs Workout Essay

849 words - 4 pages

Program at a Glance
3 DAYS A WEEK
Do the four-move Slim Belly routine on 3 nonconsecutive days to tone your midsection.

5 DAYS A WEEK
Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

EVERY DAY
Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, go to prevention. com/healthtracker.

Target Deep Belly Fat: The fattest way to flatten.

SAMPLE WORKOUT SCHEDULE
|Day ...view middle of the document...

rest 15 seconds between sets. You'll likely be able to do more reps during earlier sets and exercises—and that's okay. after you can do 50 reps or hold a plank for 2 minutes for most sets, try the harder variations, change the order of the exercises, or do the moves after another type of workout.

1. Hipless Crunch

[pic]

This variation better targets abs by preventing hips and upper body from helping you lift.

Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed. Cross arms over chest with hands on shoulders. Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower.

*Prevention Fitness Lab testers averaged 25 reps per set.

MAKE IT EASIER
Rest calves on a chair and extend arms down at sides.

MAKE IT HARDER
Extend legs straight up.

Trim Your Waistline: 12 Belly-flattening moves from The Biggest Loser .

TIPS

• Don't pull chin toward chest.
• Focus on abs doing the work; imagine sliding rib cage toward hips.
STOP WHEN...

• You start pulling or jerking up with head, neck, or shoulders.
• You can't keep neck or shoulders relaxed.

2. No-Hands Reverse Crunch

[pic]

Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles. Lie faceup with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower.

*Prevention Fitness Lab testers averaged 21 reps per set.

MAKE IT EASIER
Do the move with arms down at sides.

MAKE IT HARDER
Straighten legs.

Get Up and Move: Use those legs to walk off a size with this workout.

TIPS

• Feel the contraction in abs, not in back or legs.
• Tilt pelvis.
...

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