absolutely fabulous
by Joseph Janowicz
Did you ever look at your stomach in the mirror and ask yourself, “how can I develop nice abs like I see on TV?”
Abs, Abdominals, Six-pack, or Eight Pack, they all mean the same when it comes to your stomach. Abs are the crowning touch to a well-sculpted body, but they’re the most elusive to attain. However, if you follow the ten steps below, within weeks you’ll be making progress towards the goal of “Hollywood Abs.”
1. Stay away from junk foods. Create a meal plan of good proteins, carbohydrates, and lots of vegetables and fruits.
2. Drink at least one protein shake a day and at least six glasses of water daily.
3. Start walking at least three times a week, either inside or outside. It must be at least 20 minutes uninterrupted and at a brisk pace.
4. Do bunches of crunches. If you don’t exercise your stomach muscles, you’re not going to make them look rock hard when you trim the body fat away. A basic crunch is done by lying on the floor, hands behind the head or arms folded in front of you. Now lift your body upwards to a 90- degree angle and slowly back down again. Do as many as you can do, but don’t overdo it to start. I usually do 3 sets of 10 each day while watching TV.
5. Do leg raises: Lie on the floor, hands at your sides or underneath your bottom, with your legs out straight. Now lift them up six inches and then slowly lower back to the floor. Repeat for 3 sets of 10. To really target the abs, lift your legs up higher and hold for a count of 10.
6. Use an exercise ball: These come in different sizes and are the ideal “exercise tool” for abs. You can lay with your back on it and do deep crunches, or you can lie on the floor and hold the ball between your feet and do leg lifts with it. There are a lot of variations with these and it’s a fun way to exercise.
7. At your workplace: Get up from your desk and stand with the backs of your legs resting against it. Now slowly bend your body backwards. Make sure the desk (or countertop in your break room) is sturdy. You don’t need to bend far back, just far enough to feel your stomach muscles work. Breathe in as you go back and out as you go forward.
8. Anywhere and everywhere: Breathing deeply with a long exhale and a squeeze of the muscles at the end will work your stomach. This can be done in your car while at a stoplight, or at home while watching TV or talking on the phone, or even at work while at your desk. It’s all about inhaling, exhaling, and squeezing. Try it, it’s a different type of training concept, but it works.
9. Consistency – work these exercises every day and every way. You don’t need a lot of time, just focus and be consistent.
10. Use your mirror -- it’s your gauge to progress.
Follow these steps, be consistent, add a little intensity as you progress. And be proud of the hard work you put in!
ABOUT THE AUTHOR Joe Janowicz changed his life at age 50 and began the study and practice of body building. He currently holds the titles of Mr. Senior Rochester and NYS Master’s Champion. He is a dedicated body builder who hopes to motivate people of all ages about fitness and health.