For years, I struggled to tone my midsection. It wasn’t until I began learning about effective ab exercises that I began to notice a difference. I ditched the crunches, and said hello to other exercises I had previously ignored or not known about. And the result was a much more toned stomach that I’m excited to flaunt this summer!
They say what we see in the mirror is 70% determined by diet and 30% determined by exercise. I agree with this, to an extent. If you have a lot of fat to lose, I would recommend spending more effort on diet and slowly build up on cardio. If you don’t have too much fat to lose, you’re going to need to work harder on muscle toning exercises. Losing fat is step one, toning is step two.
Disclaimer -I am not a physical trainer, nor do I have any formal education as a physical trainer. What I have, is hours of internet research and personal trail and error. This is what has worked for me. I recommend you read as many articles as you can and educate yourself on the muscle groups and proper exercises to work them.
- Planks. To do a proper plank rest on your elbows, shoulder width apart with your legs straight rested on your toes. Your body should be parallel with the floor.
- Leg lifts. Laying on your back, tuck your hands under your butt, and have your legs straight. Keeping them straight and together at the ankles, raise them two feet in the air and bring them back down, but not all the way to the floor, slowly.
- Bicycle crunches. Lay on your back, bring your left knee up and kick your right leg out, meet your left knee with your right elbow and switch off.
- Russian Twists. Sit with your legs bent. Raise your legs, bent 90 degrees, half a foot off the floor and lean back 45 degrees. Twist your torso and bring your hands to the floor on your right side, then left.
Week 1. Do workout three times a week. One workout consists of doing the following three times:
- 30 second plank
- 10 leg lifts
- 20 bicycles
- 20 Russian twists
Week 2. Do workout three times a week. One workout consists of doing the following three times:
- 45 second plank
- 15 leg lifts
- 30 bicycles
- 30 Russian twists
Week 3. Do workout three times a week. One workout consists of doing the following three times:
- 60 second plank
- 20 leg lifts
- 40 bicycles
- 40 Russian twists
If you need to slightly modify the plan thats ok, just try your best! And again, if you don’t eat well all your hard work will be hidden by a layer of fat. So eat those proteins and veggies! If you have any questions or comments, please feel free to reach out or comment below! I would love to hear any feedback you may have.