Hi Friends, are you ready to hit ABS? This is an upper body workout and in every exercise there is a challenge for abdominal muscles too. I know belly workouts always pull your attention and I want to explain something about belly fat, spot exercises and spot reduction.
You may heard many times that spot reduction is impossible but you still believe it can happen. You are like a child that knows there is no Santa Claus but expects him every Christmas 🙂
It is impossible to burn abdominal fat with abs exercise. Period. It is impossible to burn fat on any spot with exercises for this spot. Period. So why then we exercise?
The role of the exercise is to make you healthier, stronger and happier. Exercises build muscles and muscles give you the “toned look” that most people want. If somebody tells me she wants to tone, I know she wants to decrease the amount of fat. Muscles are toned all the time, they don’t need toning 🙂 There is no such thing like toning!
If you want prominent abs you must clean your food (only good, natural, whole food) and next step is to find out what amount of food is enough to keep you where you are now or to make you leaner – these are 2 different amounts of food.
The first one is the amount of food you eat after you reach you desired percent body fat and the second one is the amount of food (that creates calorie/energy deficit) that makes you burn fat. You can find out this by experimenting and body measures every week.
Ok I will explain in a next post how to measure yourself, because weighing is not the right method (for example I am the heaviest in my life and everybody says I look thinner – this is because I build muscle and decreased body fat percentage).
Now do the workout, but remember that exercises alone will not make your abs prominent – you need to eat clean diet, and less energy than you spend.
Exercises in Prominent Abs workout
Part I – 3 rounds for time
1. Renegate row + side plank + kick back – 5 reps each side
2. Pull over + sit up + shoulder + bicep curl – 10 reps
3. Wide push up + side jump to hands – 10 reps
4. Triple abs – 10 reps
5. Running Reptile – 10 reps
Part II – interval training, 8 min, 4 exercises, 4 rounds, 16 intervals 20/10
1. Plank jumps to left-right hand
2. High knees
3. High knees sprint
4. Controlled mountain climber
Questions of the day
Do you want prominent (aka ripped) abs or you prefer just flat belly? What do you believe will help you the most to get it?