Ab Sizzle Routine

bodbuds
Jul 16, 2014
3 min read

Dear Body Buds,

Have you been wondering how to best tone up your tummy and flatten its appearance? Or perhaps you are already fairly lean, but want even better, more ripped abs? No matter what your goal is, my Ab Sizzle Routine is sure to help you do three things:

1. Strengthen your core muscles

2. Improve definition between your abdominal muscles

3. Increase your metabolic burn

However, please remember that no amount of ab work will blast off the FAT that covers that "six-pack." Everyone has a six-pack! The real issue we need to address is our body composition so we can actually see those muscles! You can begin addressing your eating behaviors as you learn more about The Power Foods Lifestyle! I encourage you to get your eating on track ASAP!

As for the Ab Sizzle, it is a series of exercises to be done in this certain progression that will really scorch them! I always like to start at the lower abdomen and sectionally progress my way up the abdominal wall. This method helps train all parts of the abs equally, where many fail to address the lower abs.

Set a timer for 5 minutes. You will do each of the following exercises for 30 seconds each. If you need to rest, go ahead. But as soon as that 30 seconds switches over, move on to the next exercise. Focus on QUALITY not QUANTITY. I would rather you do 5 reps correctly, focusing on connecting your mind to your muscle and initiating maximum contraction, than to whip out 15-20 reps that really have done nothing but potentially strain your neck or other muscles.

Okay . . . here we go!

Leg Raises

Start with your hands underneath your hips and your feet together.

Keeping your knees as straight as possible, lower your legs until they are approximately 6" off the ground. If you can't go as low, that's okay! Do your best! Focus on lifting your legs back up using your lower abs only, not your hip flexors.

Cannonballs

Start with your arms extended overhead and your legs extended, knees straight, and approximately 6" off the ground.

Bend your knees into your chest while simultaneously lifting your upper back off the ground and pulling into a "cannonball position," or crunch. You may see a video of me demonstrating this exercise on my YouTube channel by clicking here.

Plank

Flip over to your stomach and place your elbows on the ground. Push into your feet and raise your stomach off the ground. Focus on your shoulders being directly over your elbows, keeping your back flat, and your abs pulled in tight. Think about your belly button pressing into your spine. This requires your mental exertion and will make all the difference if you force that contraction further!

Toe Reaches

Lift your legs over your hips and hold them in the air. Place one hand over the other and reach up toward your toes. Focus on holding the contraction/reach for 2 counts to every 1 count you lower. You want to spend more time in the contraction than with your back on the ground! Pretend there is an orange under your chin--in other words, don't strain your neck, and focus upward!

Crunches

Plant your feet firmly on the ground and place your hands behind your head. Keeping your elbows wide and that "orange" underneath your chin, lift your upper back off the ground to contract your abs. Focus on holding that contraction for 2 counts to every 1 count of lowering. Also, focus on breathing out to pull your belly button in tighter as you contract instead of letting it "pooch" outward!

These exercises will account for 2.5 minutes. Simply repeat them all ini the same order to arrive at your total of 5 minutes.

Feel those abs sizzle! :)

There is no need to work your abs every day of the week! Choose 3-4x this upcoming week that you will perform your Ab Sizzle. I like to do abs either first thing in the morning, or immediately after my 5-minute warm-up prior to starting my other muscle splits when I lift. This helps to engage the core more to help with your other lifts!

Take this one meal, one workout, and one day at a time! :)

Love your bud,