There are only about two more months of summer left. If you were supposed to be rocking a six-pack by now but you don’t even have a two-pack yet, you’ve probably been doing it all wrong. Thankfully, Rochelle Boykin, fitness expert and founder of www.fabfitparty.com, is here to explain the keys to achieving rock-hard abs.
1. You haven’t changed your diet. “No matter how many sit ups and crunches you do, your abs will never show if there is fat covering them! You have to lower your body fat percentage to start seeing those abs you’ve been working for. A clean diet is a lifestyle change, not something you change until you get abs and then revert back to unhealthy eating. The abs will disappear with a poor diet.”
2. You don’t switch up your exercises. “Many people do the standard crunches, sit ups and planks and neglect the obliques and transverse abdominal muscles by only focusing on the six-pack abs. You must do exercises that work all the abdominal muscles to see the abs. Varying your abdominal workout will not only get you a six-pack, but you will strengthen and tone your entire midsection. Try bicycle crunches, side planks, heel touches, standing side bends, reverse crunches, and heel taps while laying down.
Along with changing the ab exercises, you must also change the intensity of the exercise. If you continue to do 10-12 reps of each exercise for weeks, you will only plateau. Every week, try to increase the number of reps you do. Once the exercise feels easy, it’s time to increase the intensity.”
3. You don’t lift weights. “One way to increase the intensity is to pick up the weights. Just like any other muscle in your body, the abs can grow and develop when you incorporate weights. Start out with light weights and increase the weight gradually. You can alternate bodyweight exercises and weighted exercises.”
4. You’re not getting enough sleep. “Catch some ZZZs! Lack of sleep can affect your body so much like your blood sugar levels and hunger hormones. Lack of sleep decreases insulin sensitivity in your body, making it harder for you to burn fat.”
5. You’re too stressed. “Relax a little. Stress causes the body to increase production of the cortisol hormone. The cortisol hormone has been found to lead to weight gain, which is opposite of what you want when you’re looking to sculpt and define your abs. Take a deep breath, stretch when you start to feel tense, and take 5-10 minutes each day to sit still and try meditation. Yoga is also a great stress reliever.”
For more great fitness tips, get connected with Rochelle on Facebook, Twitter and Instagram.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
