The journey continues!

Based on questions I receive daily from my clients, social media and our blog, it’s apparent a six-pack is one of your main goals! Achieving a six-pack is all about making the right choices, which create your lifestyle. As I’ve always said there’s no quick fix to getting a six pack, consistency, discipline, and intensity are the cornerstones for creating a healthy lifestyle and obtaining those much desired abs. If you’ve read our clean-eating guide and followed our program you’re already ahead of the game! Remember that getting abs is 80% diet and 20% exercise.

Now that we have that out of the way, let’s focus on the exercise portion of the equation. I’m constantly looking for ways to challenge my abs. I mix it up with a huge variety of body weight exercises and incorporate core activating exercises in most of my routines. Today we are directly training our abs. This workout will not only build up your ab muscles but will also hit every section of your core, upper abs, lower abs and obliques; you will feel the burn all over.

This is Day 25 – Visible abs on 3, 2,1!

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Abdominal Crunches – You’ve probably done lots of these during the years, but proper technique is most important and will give you the most benefit and protect your back from injury while performing this exercise. Start by lying on your back with your knees slightly bent. Plant your feet firmly on the ground and place your hands behind your head. Don’t put pressure on your head and maintain your back straight. Slowly contract your abdominals, raise your shoulder blades off the floor. Exhale as you come up and keep your neck straight, chin up.

Bent-knee V-up – This exercise is ideal for getting that coveted “6 pack”. Lie on the floor with your hands by your sides. Next, fold your legs and contract your abdominals to lift your shoulders off the floor as you sit up. Remember to lift your feet off the floor simultaneously and bring your knees towards your stomach. Slowly lower to return to the start position and repeat.

Twist Sit Ups – This is a core body exercise that strengthens all parts of your abdominals for a toned waistline and stronger back. Start seated with your knees bent and your feet flat on the floor. Keeping your spine long and your core tight, lean back slightly and keep your feet planted on the floor. Slowly twist the torso to the left, return to center, and this time twist to the right side.

Flutter Kicks to Leg Extensions – By now you should know that every day I like to target the core. A strong core will make every exercise we do feel easier and support your whole body health. For this exercise, lie on your back with your legs fully extended and your arms on the ground by your side. Lift your legs 6 inches off the floor. Move your legs in a fluttering, up and down motion. Flutter for about 3-5 seconds and after perform a bent-knee v-up. Then go back to doing flutter kicks and repeat.

Hindu Push Ups – This is a great upper body strengthening exercise that is slightly easier to do than our traditional dive bomber push-up. Start in a plank position and press into the floor to lift your hips up and back into a downward-facing dog position. Then lower your hips into a push up position and continue lowering your hips until touching the floor and bring your chest up and forward into an upward-facing dog pose. Push back up to the starting position. Then repeat.

Plank Hip Twists – Assume the plank position on the ground. Then rotate your hips to one side and dip your body almost to the floor. Alternate, right and left.

Oblique V-Ups – It’s important to remember to work all the core muscles when working out abs, as many people tend to forget about the obliques. Few exercises deeply engage the side abs as much as this one. Begin by resting your body sideways on your hip and extend your arm behind you. Then crunch forward and raise your legs so that your body forms a 45 degree angle as you try to reach your feet with your hand.

Toe Touch Crunches – This is one of the most effective abdominal fat burning exercises. Lie down on your back with your knees slightly bent and your feet on the ground, try to reach for your toes with your opposite hand. Alternate right and left. For additional difficulty keep your legs off the ground. 

Bicycle Crunches – This exercise targets 2 groups of muscles: the abs and the obliques. Lie on the floor and lift your legs. Next, fold one leg and contract your abdominals to lift your shoulders off the floor simultaneously trying to reach your knee with your opposite elbow.

Another day down, another day closer to your goals!

Written by: Tony Thomas

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