We hope the intelligent pun in the heading didn’t go unnoticed and you are infact here to tone your core. There are two aspects to any struggle focused around the gut region. To get those washer board abdomen, you will need to do the following exercises but make sure that you do not eat unhealthy. A common saying in the fitness world is: “Abs are made in the kitchen not in the gym”.
The Diet
Keeping the above mantra in mind, the top priority is to make sure that you cut down on the fat consumption and the carbohydrates. Instead, your diet needs to be based on foods that have high protein content and foods that will increase your metabolism. Another important thing to remember is that the abdomen is the first place for fat accumulation and the last place from where the body will use fats. You will have to be patient and consistent but believe me it is worth it.
The Exercises- Week 1
The first week will have beginner and intermediate levels of exercises that will be high in repetitions.
Sit ups
Keep you back flat against the yoga mat and your legs bent at the knees. Lift your back by activating your core and move until your nose can touch your knees. Make sure the motion is controlled and steady throughout
3 sets of 20 repetitions
Air bike
Lift your legs up in the air with your back flat against the yoga mat and move them in a circular fashion as if you are pedaling an imaginary bike. Make sure that your abdomen muscles are engaged.
3 sets of 3 minutes each
Planks
Hold your body weight on your forearms and your toes for as long as you can. The back should be straight at all times
3 sets of 2 minute each
The Exercises- Week 2
The second week will see an increase in the weights but you are still required to continue the exercises from week 1. The increase in the weights will make sure that the abs have more density.
Ab Crunch Machine
Use the machine to pull down on the overhead weights. Make sure that you do not let your back curve while you pull down and the strength comes from the very core.
3 sets of 8 repetitions
Kettlebell Windmill
This is the most advanced exercise and you need to take extra care of the form to make sure that you do not injure your back. Lift a kettlebell over your head in one hand with your arm straight and the weight behind your palm. Now while keeping your back straight bend diagonally opposite to the lifted arm. The ideal point to stop is when your back is almost parallel to the ground but you may stop when you reach your limit. Now squeeze your oblique muscles and push back upwards in a steady motion. Repeat for both sides.
3 sets of 10 repetitions
That sums up the two week ab toning regimen. Make sure that you stray true to your goal in terms of diet since that is the number one priority and you will see results in no time.
