flat abs

Best Ab Workouts For Women

Best Ab Workouts For Women

We all know that you cannot spot reduce one part of your body BUT there definitely are things you can do.

Remember that abs are made in the kitchen so it’s even more important that you eat clean.  Do you struggle with eating clean? Not sure what to eat or how much to eat?

If you need help with your nutrition, I recommend Paleo or Meditteranean  (click here for info on Paleo) to curb cravings and keep you on track.  Also helps with sugar cravings if that affects you. Eating clean will help you get a strong core when combined with yoga. That’s what I’m doing and it’s made a HUGE difference in my belly.

It’s very important that you remember to “engage” your core when doing ab exercises. To do this visualize pulling your belly button toward your back.

Another way that may help you is to think how you feel when you lie down on the bed to zip up really tight jeans when you pull in your belly – that’s also engaging your core.

Planks. One exercise to do every day is the plank. You can see how to start in my video below.

The most important thing you need to do to work on those abs? Start. You can do it. Get started today.

This is the best online program I’ve found for yoga that you can start at any level that will really help you get a strong core and abs: YogaBurn  Perfect for ANY level.

flat abs take more than crunches

Flat Abs Takes More Than Crunches. Here’s what to do.

Everyone is always talking about the latest and greatest way to get flat abs.  It takes a lot more than the latest gadget or 5,000 crunches to get the flat stomach you want.  So where do you start?

You may have heard many times that abs are made in the kitchen. This is true and something you should take to heart.  How many times have you finished your workout in the gym with crunches then you grab a soda, latte or sports drink that are filled with sugar? You just in that one drink, defeated the crunches you’ve done in the gym. Clean eating is one of the most important keys to getting flat, toned abs.

Clean eating is defined by eating healthy, nutritious foods as close to their original source as possible. Cut out all processed foods.   For example, choose an apple over apple juice.  Choose fresh fruit over a smoothie.  Choose chicken breast over buying chicken nuggets.

Next cut out white flour, sugar, and salt.  If you absolutely need some salt, switch to sea salt or try another type of seasoning such as Mrs. Dash.  For sugar, give honey a try.

Include healthy fats such as olive oil and nuts plus be sure you are getting enough lean protein in your diet. Great sources of lean protein are chicken, fish, and Greek yogurt.

Be sure to keep track of what you are putting in your body and do not eat more calories than you need in a day. Finally? Drink enough water throughout the day.  Not so hard right?

Complement your clean eating with exercise but understand it takes more than just crunches.  Your core is not just your abs. Your core is from your chest to your hips plus your back too.  You need strong abs AND a strong back for a fit core.

Start with your posture.  Stand or sit up straight with your core engaged. Engaging your core means to put your shoulders back and down and pull your stomach in towards your back.  In other words?  Stand up straight as you have been told so many times in the past.

I’m personally very guilty of this as I am in my home office many hours each day.  If I don’t catch myself, I’m not just hunching while working, I’m also hunching over when standing up.  Not good.  So let’s remind each other throughout the day to stand or sit up straight.

Now that we have our posture under control, let’s talk exercise. By far, the BEST exercise program for core strength and flat abs is yoga. One of the poses in yoga we for our core is planks. If you’re new to yoga or want to practice at home, this is the program I recommend: Shapeshifter Yoga.

Planks can be done several ways but the key is to hold your abs tight as you do when standing or sitting straight. For beginners, do three planks by starting on your forearms and on your toes and hold for 30 seconds.

As you get stronger, add time until you are at three, one minute planks.  When you have successfully complete the one minute planks, switch it up with spider planks or side planks.Plank How To Stay Fit Over 50

Because our cores are just not abs, include push-ups, lunges, v-sits, squats and crunches.  Take your time and be sure to watch your form as you proceed through these exercises as proper form is not only important to strengthen your core, it prevents injury.

Combining clean eating with the proper core exercises will get you the abs dreams are made of.  Now get up and get moving.  You CAN do this.