Tuesday

How To Get Sexy Abs


It's all about your body fat percentage

Having sexy abs all comes down to having a low percentage of body fat. For men, having a body fat percentage of below 10% is enough to start to see those sexy abs. For women, a body fat percentage of below 14% is about right.

It is plain and simple, if your body fat percentage is too high you will not see the abdominal definition that will get you those sexy abs.

Most people who want to get sexy abs spend all their time trying to do lots of crunches. Getting abs that are sexy goes far beyond how many crunches you do! If you really want to lose body fat, then overloading on ab exercises will not help. Once your body fat is low, then doing lots of ab exercises in a specific way will help you to get the sexy ab definition you want.


Eating Habits

Cut back on low-carb snacks.
Many bars and candies contain glycerin or sugar alcohols, which can cause bloating because your body can't fully digest them


Watch it with condiments.
Condiments can be high in salt, leaving you bloated and puffy. A quarter cup of ketchup gives you a third of a day's sodium allotment; a tablespoon of soy sauce holds nearly half a day's worth.


Push the potassium.
This natural diuretic can counteract the belly-bulging effects of extra salt. Find it in tomatoes, bananas, salmon, almonds and cherries.



Have more H2O.
Drinking water makes you retain less water by carrying bloat-causing elements such as salt out of your body.


Eat 4-6 small meals per day of protein, healthy fats, and low glycemic carbs.


This will you get sexy abs because you are spacing your meals only a few hours apart. This way your blood sugar stays regulated and you are less likely to overeat.


Total body workouts are also a great way for your body to increase its metabolism and get a step closer to getting some nice sexy abs. If you work your muscles and do high intensity cardio, your active and resting metabolism will increase. This will help you to burn more calories while being active and while at rest.


If you combine the great diet and total body workouts w/cardio, then you will create a fat burning inferno that will help you lose lots of body fat and get some slim sexy abs.


Target those abs


Basic Crunch: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head for support. Using your abdominal muscles lift your shoulders a few inches off the ground, pause briefly and return to start position. Complete at least one set of 10-12 reps.


Standing Towel Circle: Stand tall and hold a small towel (or resistance band) taut overhead. Contract abs and slowly draw a large, wide circle over your head and around your torso with your hands. Keep towel pulled taut throughout. Return to beginning position and reverse the circular direction. Complete at least one set of 8-10 reps in each direction.


Oblique Twist With Ball: Begin by sitting on the ball. Walk feet forward until ball is resting under your back -- body is now parallel to the floor. Place hands lightly behind head for support. Using your abdominal muscles slowly crunch up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Return to starting parallel position and repeat then switch sides.


Seated Jackknife: From a supine lying position, stretch your legs and arms and keep a pad or a form of support under the hips. Pull your legs back with knees bent. All together, bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction


Abdominal Hold: Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair. Hold this position for as long as you can -- aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute.


Side Crunch: Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight balanced, slowly extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow toward the ceiling. Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward. Look out over your hand while bringing the left side of your rib cage toward your hip. Lower to your starting position and repeat 6 to 8 times.


The Hundred: Sit tall on the mat with your knees bent by your chest and your hands at your sides. Lie down with your knees bent and your palms facing down. Exhale and raise your head and shoulders off the mat. Vigorously pump your arms 6 inches up and down, reaching with your fingertips. Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest. Do 100 pumps, or 10 full breaths. Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.







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