Getting ab definition is one of the hardest and mysterious things on the planet. One day I have them, or I think I have them and the next day I’m bloated like a blowfish and feel like saying: f*ck this sh*t…I quit! For those who totally feel what I’m saying, I have good news! I managed to get some definition (it’s not bound breaking but still) in my abs.
The 1st of April we started the abdominal plank challenge together with hundreds of girls (and some guys). With a schedule we made for you we challenged you to go from 20 seconds to 5 minutes in planking position. I choose the abdominal plank position because it’s one of the best core work outs I know, and I am trying to get crop top ready for summer. I’m not aiming for a six-pack, but some more definition would be more than welcome. Especially with the abs of steel girl next to me in every fit girl photo shoot, I was super inspired to work a little harder for some progress. As you can see in the picture above my hard work paid off. How did I do it? I just changed some small things in my life:
- No more drinking calories
I completely stopped drinking sugary drinks and milk. I only drink water (with lemon of other fruit), smoothies and green tea. Find examples of fruity drinks here.
- Cut the crap
Because of Fitgirlcode I am more aware of everything that goes into my mouth. I eat more vegetables, choose healthy fats and enough fiber. Read my eating schedule here.
- Morning exercise
I started 5-10 minute morning workout. Before I even have something to eat I kick start my day with a kettle bell exercise. This is what I did (next to the plank challenge of course)
Weighted side bends
Hold a weight (I use 8kg kettle bell) in one hand. Slide it down your leg as far as you can by flexing your spine. Keep your left hip still. Pause and rise, crunching your side muscles. Do all reps on one side, then switch.
Sets and reps: 2 sets of 20 each side.
Stand with feet hip-width apart, knees slightly bent. Hold the kettle bell ( again 8kg) with both hands in front of legs. Bend over from hips, shifting hips back, and lower weight toward the floor. Stop when you feel a stretch in your hamstrings, then slowly rise up to the starting position. Keep your back flat and the weight close to your legs as you lower and lift.
Sets and reps: 1 set of15 reps.
Oblique twist Sit with legs together, knees bent and feet raised several inches. Hold sides of kettlebell handle with both hands in front of chest with bent elbows. Lean back until your abs flex, keeping chest high and back straight. Twist upper body to one side, lowering kettlebell almost all the way to the floor, then twist to the other side to complete rep. All the while keeping hips and legs still. (if too challenging, then begin with heels on floor)
Sets and reps: 2o sets of 10 reps (left and right is one repetition)
Let me know what you think of these exercises or if you have any questions!
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