Day 57: Friday 6-Pack Abs Workout

Fitness expert Cindy Whitmarsh has provided us with a Friday workout that requires some floor exercises, so clear some space and start thinking about some serious beach time when busy season ends.
 
Bicycles
 
Do 2-3 sets of 20-30 reps.
 
Step 1: Lie on a mat or carpet with your feet off the floor, knees bent at a 90-degree angle, fingertips behind head, and shoulder blades off the floor. This is the starting position.
 
Step 2: Execute bicycle moves, alternating elbows to opposite knees. Exhale on each crunch.  
 
Reverse Crunch
 
Do 2-3 sets of 20-30 reps.
 
Step 1: Same starting position as the above bicycles.
 
Step 2: Lift your hips up toward the ceiling and back down by pulling in the lower part of your abs. Exhale on each lift.
 
Leg Drops
 
Do 2-3 sets of 10-20 reps. 
 
Step 1: Lie on your back with legs straight up toward the ceiling. Place your hands under your hips and glutes.
 
Step 2: Pull your abs in and hold them in as you lower your legs toward the floor. Only go as low as you can without your back arching more than neutral spine arch, then lift your legs back up.  
 
Scissor Kicks
 
Do 2-3 sets of 10-20 reps.
 
Step 1: From the leg-drop position described above, hold your feet a few inches to a few feet off the floor.  
 
Step 2: Keep your abs engaged as you scissor your feet. Hold the scissor kicks for 10-30 seconds at a time. Great challenge!  
 
Nutrition tips to get those 6-pack abs! 
 
  • 6-pack abs are made in the kitchen not the gym! Diet is 70 percent of how your abs look. Change your diet first if you really want to see a difference. Five-six small meals a day keep the fat away! 
  • Go Mediterranean: Loaded with "good fats" from foods like olive oil, fatty fish, nuts, and seeds, the Mediterranean Diet has what researchers call an anti-inflammatory effect on the body. The omega-3 fats in these foods reduce the output of another stress hormone called adrenaline, which ultimately results in less ab fat. I have an amazing omega oil on my website called "Ultra-Omega Oil." This supplement helps regulate your blood sugar and hormones, decreasing carb cravings, aiding in weight loss, and boosting your immune system. 
  • Liquid calories count! Cut the sodas out of your diet. The carbonation and sodium make you bloated, not to mention expanding your stomach, which may cause hunger pains and constant mindless eating. Water is king. I recommend 90-128 ounces of water a day. Drink up!
  • Sodium equals blowfish! Have you ever seen a blowfish? That's what your abs will look like if you eat too much sodium! Keep sodium levels under 1000 mg a day for best results.  
Stay Fit and Healthy! 
Cindy Whitmarsh
 

About Cindy:

Cindy Whitmarsh is an 18-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her website or contact Cindy at Cindy@CindyWhitmarshFitness.com or (858) 945-6448.

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