How to get summer Abs
Goal – Have flat toned & shredded abs for the pool.
First off, as many people may have told you … “Abs R made in the Kitchen!”
This is very true and all your effort will not show if you’re not willing to work on the diet.
Does this mean you must be 100% dedicated to a clean diet…not at all, but the more you watch the foods you eat… the better results you will see with the stomach.
A quick food list to focus on… lean meats( good source of protein, with low amounts of fat , green veggies ( low calories and many healthy benefits, along with a good way to feel fuller, good fruits ( limit servings cause of sugar, but its summer and they have many healthy benefits, best time to have these would be after training, or first thing in the morning), slow digesting carbs, like oatmeal, or brown rice, ( won’t spike your insulin with a sugar rush, and keep you filled longer on lower amounts of calories.
This Diet is very much a part of showing off Abs, but it’s important to work out the abs to develop a nice & defined stomach…which you will achieve thru training.
Okay enough on the food part… this is how we blast R Abs in the gym.
We train are abs almost every day… not only does this burn extra calories, but we find that the abs seem to recover fast.
Serena does not use much weight when training her abs because she is looking for more toned and flat abs. (never more than 10lbs)
Jeremy will go very heavy will the weights to build thicker built out abs. (As heavy as he can handle)
It’s important to note that when lifting weights in a controlled manner… you should be tight in your core and always working the abs.
On a daily basis we hit the abs for about 5-10min … during this time we usually hit 3-5 different ways to blast r abs.
R sets, tempo, and reps all vary depending on how r bodies feel.
For example… when Jeremy does heavy seated abs crunches… he loads the machine with as many plates as he can handle… these he will perform in a fast tempo and perhaps not a full crunch … maybe the next day if he hit the seated abs crunch … he will lower the weight and focused on a slow full crunch… (The secret is to always keep the body guessing)
When Serena does hanging leg raises …with ankle weights… she may use momentum a bit when lifting her legs… however, if she wants to squeeze out her abs...She will take of the ankle weights and slow the motion down...
A list of abs exercises we perform
Seated Abs crunch
Hanging leg raises (in the machine u can rest your forearms & some days on a pull-up bar.
Incline abs crunches...
Laying down abs crunch machine
Weighted side bends
Holding weight above r head and rotate… focusing on lower abs
Machine weighted side twist
Machine rope extensions (holding the core tight and focusing on the area we want to blast)
Pull-up bar leg raises in half circle… focusing on holding the core tight
Knee rises with ankle weights on in slow motion
Machine scissor kicks
This is a good list of abs exercises we hit on a weekly basis… again weight, tempo, rest between sets, sets, and time always depends on how R bodies feel that day!
