When most people think about losing weight, their immediate focus turns to their midsection, measuring the inches they need to shed from their waistline. The holiday season often leads to uncontrolled eating due to the abundance of tempting treats at every gathering, causing a gain of an inch or two. Even after the holidays are over, you might still find yourself dealing with the aftermath, commonly referred to as a “holiday hangover,” which can persist well into February.
Additionally, engaging in targeted core (abdominal) training can help sculpt the desired midsection while simultaneously enhancing core strength. Strengthening your abdominal region not only benefits your aesthetic goals but also supports overall progress. Consider incorporating the following five core exercises this month to regain the midsection you desire, just in time for summer.
Landmine Rotations
If your gym provides the necessary equipment, use an apparatus designed for this exercise. Alternatively, a barbell inserted into a room’s corner works as well. Securely grip the handle or the top part of the barbell, ensuring you maintain a neutral posture throughout. Activate your glutes and abdominals, soften your knees, and keep your arms strong. Perform the exercise by making a large half-circle motion while maintaining proper posture. Remember, only your arms should move during this exercise. Landmine rotations effectively engage all the deep core muscles. Aim for 5-10 reps in each direction.
Regression: Start with the lightest barbell available and gradually increase the weight as you progress.
Side Bench Oblique Hold
Locate a sturdy weight bench and lie down on your side, aligning your hipbone with the bench’s end. If you are lying on your right side, position your right foot beneath the right side of the bench and your left foot beneath the left side. Keep your body in a neutral position and lower yourself until you are parallel to the ground. Challenge yourself to hold this position for up to 6 seconds on each side.
Regression: Prior to attempting this exercise, hold a side plank for 60 seconds.
Wide Stance Anti-Rotation
Utilize a cable stack and attach a rope. Assume a neutral posture and extend your arms fully in front of you. During the movement, focus solely on moving your arms while drawing a straight line. Engage all your core muscles and stabilize your body, ensuring that only your arms move. Aim for 8 reps in each direction.
Regression: Narrow your stance and use lighter weights.
Hallow Rocks
Lie down on the floor with your arms positioned above your head. Lift your arms and legs approximately 4-6 inches off the ground, ensuring they remain as straight as possible. Press your lower back into the ground and engage your abdominals. Once in this position, rock your body back and forth while maintaining proper form. Strive for 15-20 seconds without compromising your posture.
Regression: Begin by holding this position for 20-30 seconds.
Walkout Holds
Assume a push-up position, supporting yourself on your hands and feet. Walk your hands forward as far as possible without losing neutral posture. Maintain a strong activation of your glutes and abdominals while keeping your chin tucked. Hold this position for as long as you can, focusing on maintaining proper alignment. To increase difficulty, bring your legs closer together; to make it easier, spread your feet apart. Aim for a duration of 45-60 seconds.
Regression: Start by holding a push-up plank position for 45-60 seconds.
Unfortunately it takes more than just doing the right exercises to get summer abs. Achieving “summer abs” primarily revolves around your diet, though aspects such as rest, stress management, and dedication also play a critical role. Here’s a rewritten version that focuses more on the diet aspect:
Dietary Adjustments:
Create a Caloric Deficit: Consume fewer calories than your body burns to shed weight and reveal your abs. Utilize a calorie calculator to determine your daily caloric needs and create a deficit from there.
Prioritize Protein: A high-protein diet promotes muscle growth and satiety. Consider adding lean meats, fish, eggs, legumes, and dairy to your meals to ensure adequate protein intake.
Incorporate Fiber: Fiber-rich foods like fruits, vegetables, and whole grains can keep you feeling full, thus helping you eat less and manage your caloric intake better.
Opt for Healthy Fats: Foods like avocados, nuts, seeds, and olive oil are rich in healthy fats that can keep you satiated and support overall health.
Limit Processed Foods and Sugars: Try to steer clear of foods high in added sugars and unhealthy fats as they can lead to weight gain. Aim for whole foods instead.
Stay Hydrated: Water not only supports overall health, but it can also help control your appetite and keep you hydrated during workouts.
Lifestyle Considerations
Quality Sleep: Ensure you’re getting sufficient sleep each night. Quality sleep aids muscle recovery and overall well-being, which in turn supports your journey towards achieving summer abs.
Manage Stress: High stress levels can disrupt your hormonal balance and potentially lead to weight gain or hinder weight loss. Incorporate stress management techniques like yoga, meditation, or deep-breathing exercises into your routine.
Consistency and Dedication
Getting summer abs isn’t an overnight process. It requires commitment and patience. Remember, it’s about improving your overall health, not just physical appearance. Stay dedicated, remain consistent, and over time, you’ll see progress.
Keep in mind that your genetic makeup can influence how and where your body stores and loses fat. This means that despite following your diet and exercise routine strictly, achieving a six-pack might be more difficult for some than others. It’s crucial to stay motivated and not get discouraged if results are not immediate.
Final Word
In summary, acquiring summer abs involves a blend of specific core exercises, mindful eating, and steadfast dedication. The five core workouts we discussed—landmine rotations, side bench oblique holds, wide stance anti-rotations, hallow rocks, and walkout holds—are instrumental, but so too is a balanced diet that creates a caloric deficit while supplying crucial nutrients.
Yet, the keystone to achieving your fitness goals is consistency—both in your exercises and dietary habits. Despite the challenge, the journey to sculpting your abs promises rewards beyond physical transformation, including improved health and boosted confidence. So, stay determined, remain consistent, and stride confidently towards your summer abs goal!
Justin Grinnell is a Certified Strength and Conditioning Specialist, as well as a Certified Personal Trainer,and a Crossfit Level 1 Trainer. He is also the Owner of State of Fitness in East Lansing, Michigan. State of Fitness opened up just four years ago and is already one of the leading training facilities in the Midwest. State of Fitness has over 450 members who train every day under his leadership. In addition to being a facility owner, Justin has his own blog at www.grinnelltraining.com (link below), and has been a featured writer for over 6 years in the magazine Healthy & Fit and is a writer for Muscle & Fitness.
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