6 Rules for 6 Pack Abs

Most of us would rather have a tight, flat stomach with a 6 pack rather than a 6 pack of beer for the summer. I mean, we live in Florida where the less clothing you have on, the better! So why not show off that sick body you’ve been working so hard for! If you aren’t there yet, no worries. There is always time and today is the best day to start! Here’s my 6 rules on how to get that dreamy 6 pack this year.

1. Abs are made in the kitchen, not the gym. It doesn’t matter how many crunches you do, or burpees, planks, or  what-have-you if you do not balance your workout with a healthy diet. Keeping portion sizes down, eating the right kinds of foods at the right time of day is the best way to ensure a balanced fitness routine. Stick to 5-6 smaller meals a day, and NEVER skip breakfast! I have always been a fan of the saying “eat breakfast like a king, lunch like a prince and dinner as a pauper”. Keep your energy levels high throughout the day by eating a complete breakfast (carb, protein and fruit) followed by a mid morning snack, a lean lunch, an afternoon snack followed by a modest dinner. The key is to keep away the hunger pains by providing sustained energy throughout the day to keep your metabolism up and active.

2. Mix it up! Variety is the spice of life in so many ways. A variety of workouts can be a great thing for your workout regime – especially if you are in the groove of just lifting and doing cardio a few times a week. Throw in some new group fitness classes, take a yoga class or add in interval training to one of your workout days. Most exercises require some sort of core strength to perform correctly, but usually we don’t realize it until we find ourselves sore in places we didn’t even know were possible. Core strength is the key to total body fitness and the more you strengthen it with full body range of motion exercises (like yoga, pilates, kickboxing etc…) the more resistance you will be able to put on your body in other workouts (like running, cycling, and lifting).

3. Proper Form. Having good form is extremely important when working on your core. Anyone can do a crunch, but can you do it correctly? When focusing on your abs, always be sure to relax your neck and keep your gaze light, always keeping your airway open leaving room between your chin and chest. It is very easy to fly through an ab routine without ever engaging the correct muscles. Ask your trainer or a knowledgeable friend (or ME!) what muscle groups you should be focusing on if you are not sure. Make the most out of your time that you dedicate to core by mixing up your workouts and working multiple areas at once. A crunch can only take you so far, but add in a leg and hip raise with a pulse at the top, and you’ve got a full range of motion exercise working all 3 zones of your core.

4. Rest. Just like other muscles groups – abs should not be worked every day. Your body requires rest in order to feed the muscle groups you are working on. If you do not give ample recovery time (48 hours) you will not get the full results that you are looking for. Our body recovers pretty quickly, especially if you keep up your act in the kitchen, but it does need rest! It is OK to do a specific ab routine 3 times a week, but you should not overdo it, especially for beginners. You may feel great after your first couple of sessions, but trust me – take the recovery so the next time you hit that muscle group your body will be ready and you can push yourself harder; rather than aching through it because those muscles were overworked. Overstrain on the abdominal group can also cause back problems if you do not work them together.  If you are doing an ab routine, you need to work your lower back as well. Our body works together as a unit, so always keep in mind to work opposing muscle groups to maximize your results.

5. Consistency is key. The more you keep your body on an active schedule the easier it will be to make progress. If you continuously start a program, work really hard for a week or two then take a month off, your body has to restart every time. Sure, you will have muscle memory and be able to jump back in with some ease – BUT think how much further along you would be if you kept up a more modest, yet consistent schedule. Abs are not made in a day and are some of the hardest muscle groups to define (especially for us ladies) BUT it is doable. Fitness is a lifestyle, not just something you do occasionally. In order to see true results you must stay consistent in your workouts (meaning stay active, not necessarily doing the same routines over and over again – see rule #2).

6. Cardio is your friend! You can do crunch after crunch for days and probably never get the definition you want because those beautiful abs are hidden behind a layer (or layers) of fat. The absolute best way to get ripped abs is to incorporate cardiovascular workouts into your routine as often as possible. I recommend at least 3-4 hours of cardiovascular workout in the “fat burn” zone a week. Heart rate training with a monitor is the best way to ensure you are staying in the correct zones for your fitness goals. The fat burn zone falls between 65-75% of your maximum heart rate where your body is most efficiently using its energy reserves to power you through your workout. If you do not have a heart rate monitor (HRM), this zone should feel slightly uncomfortable, but not exhausting. You should be able to breathe efficiently and just barely be able to hold a conversation.

The more of these rules you can stick to, the quicker you will see the results you crave! Remember to set your goals high and stick to them. You never know what you are capable of until you try, so get to it! If you want a solid workout feel free to join us at Pura Cycling Studio for our Cycle + Elite core classes where you get 45 minutes of cycling followed by 30 minutes of thorough Core work! Contact me today for more information at 813-501-2124. Pura Vida!