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I NEED ABS!!
well this summer i really want to work out and get some hot abs before i go back to school, since i'll be starting off as a freshman in highschool and i wanna look AMAZING!! so- i was wondering if i could get some healthy eating tips and some workout tips (for abs-duh) so i can get a toned stomach for the fall. i already have an ab cruncher but i also need some other tips so please help!! thank you!!
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Okay, well, there are 3 parts to getting the amazing abs.
1. Removing the fat.
2. Eating well
3. Toning.
1. To remove the fat, you need to control what you eat (will talk about after this) and you need to obviously burn it off. The best way to do it is aerobic exercises--running is helpful and of course, aerobic classes is a duh. Do aerobic exercise[s] 3-5 times a week for 30-60 minutes. Removing the fat is essential because no matter how many reps of crunches you do everyday, your abs won't show because it's hidden beneath the fat. Crunches tone your muscles, not melt away you fat.
2. Eating is a major part if you need to lose weight. You need to figure out how much calories you need to consume to maintain your weight or lose your weight ([Link](Mouse over link to see full location)) will help you with that information. Also, if you have a specific number of pounds you want to lose in a specific amount of time, use this site to figure out how much you need to eat to reach the goal ([Link](Mouse over link to see full location))
Be sensible and dont eat less than 1200 calories a day. Avoid fatty foods and eat more veggies and fruits. Don't waste your calories with chips. Fill them up with fiber and protein rich foods.
3. Toning exercises:
Upper Stomach:
Crunches. Haha. Cliche, but crunches.
Lay down on your back with your legs bent at the knee. Put your hands where your head and neck meet and support it there to reduce the strain on your neck, but by no means use that advantage to lift yourself up. Make sure your head does NOT touch the ground while you do this. Do all that with your stomach. Come off a few inches, go back down. Do 2 reps of 8 and pulse for 8.
Lower stomach:
Get in a crunch position with hands by your sides [or behind your head that is ON the ground to make it a little advanced] Lift your legs, still bent, so that your knees are over your rib cage. Now lift up your buns and lower back off the floor a little. It's a very SMALL movement but if you do it correctly, it should help. 2 reps of 8.
Obliques:
Crunch position again with your hands on your head and neck for support ONLY. Make sure your head stays off the ground the ENTIRE time. Now, remove one hand and put it straight down your side and reach for your shoe...feet, whichever. Do 2 reps of 8. Switch sides.
Lay down on one side with your body in a straight line. Take the bottom elbow and bent it at a 90 degree angle so that you're elevated from the ground. So right now, you should be elevated form the ground with only your feet and elbow [and lower arm] touching the ground. You can hold it there in that position if it's hard enough. If it isn't, take your top arm, bend it at the elbow and place your hand behind your ear. Slow bend forward/down so that the top elbow touches the ground near where your bottom hand lies. This is pretty hard and you should do however many you can.
If you want more exercises for toning other parts of your body, go here:
[Link](Mouse over link to see full location)
If you want more exercises for your abs (or if you can't do crunches becasue of back problems) inbox me and I'll give you more.
Good luck!
15/f
Emily
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taking weights and going from side to side while standing up can help. also laying on an exercise ball to do crunches instead of the ground, because it makes you able to go backwards AND forwards. try not to eat a lot of breads..very fattening! and LOTS of water. sorry if im not much help..but how does the ab cruncher work for you? i am trying to get abs myself and wondering if thats worth it to buy =] haha thanks and good luck!
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Healthy eating tips: everything is okay in moderation.. try eating smaller portions and when you are really hungry fruit and light whip cream are always really good. Don't think of it as a diet. because just using the word scares some people.
As for exercise... my favorite ABS exercise is one you do with a partner. Lay on the floor and hold on to your partners ankles. Have your partner push your legs down and use your stomach muscles to bring them back up without touching the floor. Keep you legs straight and do three sets of twenty.
Good luck :)
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