Top 3 Exercises For 6-Pack Abs and Strong Core

by Kevin DiDonato, MS, CSCS, CES

Have you struggled for YEARS trying to get a flat, chiseled stomach?

Have you done every imaginable crunch without even a small dent in your midsection?

Does your lower back HURT all the time?

If you answered yes to any one of these questions, then read on!

The abdominals are the most widely worked muscle groups at the gym.

Everyone is looking for the flat chiseled look, or the fleeting six-pack abs.So you do crunches.

A LOT of them!

You do regular crunches, leg raises, twists over and over again, thinking you are doing your abs some good!

But you are WRONG.

In fact crunches may be a WORTHLESS exercise!

Confused?

Give me a second to explain…

Core Exercises

Your core is your powerhouse.

Most people associate the core with their lower backs and abdominals.

This is partly true since these muscles aid in flexion, extension, rotation, and compression of the trunk.

They are important to maintaining stability and movement throughout daily life.

In fact, from carrying groceries to performing overhead presses, everything you do utilizes your core to maintain stability.

But there are other commonly overlooked muscles that need to be developed during your core training program.

LPHC


Have you done your abdominal exercises and left the gym with soreness in your lower back?

This pain is not due to straining of your lower back.

It is due to muscles in your lumbo-pelvic-hip complex being weak causing you to feel pain and discomfort in your lower back.

The lumbo-pelvic-hip complex contains a series of muscles that insert in the pelvic hip region.

These muscles may help support your spine and maintain your balance.

In fact, these muscles are ALWAYS used during ALL movements.

They provide a strong base of support for ALL functional movements.

These muscles, as well as the transverse abdominals, internal and external obliques, and the rectus abdominis create the true powerhouse of your body.

Training Your Core


Most people save core exercises for the last part their workout.

You normally do crunches over and over again, expecting the same results - a flat and toned midsection.

You might be surprised to find out that you are doing it all WRONG.

The best time for your core training is during the WARM UP
before your other exercises.

Doing your core exercises FIRST may improve postural control during standing exercises.

But you need to do the CORRECT core exercises.

Core Stability


Crunches may not strengthen your core like you may think.

Crunches have their place in your workout, but not the MOST used exercise.

In fact, you may be surprised to find out you would have to do A LOT of crunches to strengthen your abs.

The best way to target your abs is performing CORE TRAINING.

Core training involves movements that are functional in nature.

They strengthen your abdominals and lower back and other related muscles.

Core exercises involve exercises where you stand up, use cables, bands, medicine balls or stability balls.

Sometimes, they incorporate exercises on an unstable surface forcing your body to maintain balance.

Having proper instruction on core training will provide proper guidance for performing your core training program.

Here are three core exercises which may develop a strong
toned core and may get you the six-pack abs!

1. Plank


This exercise looks similar to the push up, but you are resting on your forearms.

You want your elbows in line with your shoulders.

Contract your abs and lower back, pushing your hips into the air.

Your entire body should be in a straight line.

Hold this position for 10 to 30 seconds.

To make it harder, add CONTROLLED leg lifts to the exercise.  Only lift your legs to hip height.

2. Side Plank (side bridge)


Start with your body resting on your forearm and side of your foot.

Lift your body off the ground, balancing on your foot and forearm.

Contract your abs and relax your shoulders.

If you are unable to keep your hips and legs off the ground, then your core needs work.

3. Standing Chops w/medicine ball or cable


The cable or medicine ball is extended over one shoulder.

Start by pulling the cable or medicine ball downward and across your body, keeping your arms extended.

Finish with your arms extended at your opposite hip.

Strengthen Your Core


Your core is the powerhouse for ALL exercise and movements.

The core includes your abdominals and lower back, AND the muscles located in your lumbo-pelvic-hip complex, which may help stabilize your spine during dynamic movements.

Crunches are one of the least effective exercises for developing core strength and endurance.

Incorporating core strengthening exercises may help develop your core, leading to a strong and toned midsection.

Looking for the elusive six-pack abs?  Incorporate core training during your warm up to increase performance and postural control.

Your abs and body will thank you later for your toned, chiseled look and boost in your metabolism!

An Easy Way To Get Your 6 Pack 

3 Top Weight Loss Tips for Six Pack Abs

by: Jayson Hunter, Registered Dietitian, CSCS

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has released the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab isn’t easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these 3 top proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories.  Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density.  This means you get a good size portion, but low calorie.  This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices.

2) Follow the 90% rule

If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. 

Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

3) Keep total fat intake under 30% for the day

This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc.  It doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

Jayson Hunter, RD, CSCS is the author of the Carb Rotation Diet. 


Mark Dilworth, BA, PES

Your Fitness University
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Powerful Yogurt Helps Burn Ab Fat

To burn abdominal fat and total body fat, you need a healthy, managed meal plan that you can maintain. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods such as Greek yogurt. Check out this hilarious video produced by Powerful Yogurt:



Eat more protein to help rebuild your muscles after a tough strength training workout. Powerful Yogurt has 25 grams of protein per serving.

Research has also proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning fat and to shape your athletic body!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

10 Tips for Anyone to Get 6-Pack Abs

You can get 6-pack abs...if you eat right and exercise right for starters.......check out this short video:



Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and a lean, ripped body.

You won't burn belly fat by chance even though you can surely gain it without trying.

Use these 10 tips on most days and you will have the abs and body you want:"

1. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient--the food itself. For example, fruits and vegetables have one ingredient.

I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbs or fats will not help your body in the long-term. Fats, which is the most nutrient-dense of the macronutrients (9 calories per gram), can help you feel fuller for longer and thereby help you eat less. Just eat mainly heart-healthy fats like olive oil, salmon and avocado.

Eating fast-digesting carbs immediately before or after your workout will not spike your blood sugar levels. Your body uses carbs for intense weight training and interval cardio.

Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.

2. Eat more protein. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.

3. Eat more fiber for your overall health and belly fat reduction. Your body cannot digest fiber and there are two forms:

--Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.

--Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.

Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.

4. Limit sugary drinks and other sugary foods. If you want a fat belly, load up consistently on sugars. Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

And, avoid high-fructose corn syrup. Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.

5. If you drink alcohol, do it in moderation. One gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy.

So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).

Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink.

6. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

7. Do regular full body strength training at least 3 days a week to burn total body fat. Spot reduction training won't work to burn your belly fat. Focus on compound exercises like squats, deadlift, lunges, pullups, chest press, shoulder press and rows because they work large muscle groups and help you burn more calories and fat.

8. Do regular short burst interval cardio workouts. Sprint intervals and bodyweight exercise cardio are top fat burners. Twenty minute cardio sessions (2-3 times a week) will get the job done.

9. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:

“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.

Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”

10. Get enough sleep. In a Health.com article, "Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight" it says the following:

"We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods," says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. "On a simplistic level, your appetite changes."

Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you'll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.

"When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down," says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. "So you have a greater amount of appetite and a greater amount of intake."

I'll just add: you are less likely to workout when you don't sleep enough. Get your shut-eye.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs