Mother of 3 Explains How Her Six-Pack Abs Are Attainable It won’t happen overnight, but with these great exercises, along with a healthy diet, you can obtain the stomach of your dreams. BY CAROL WHITAKER
Getting the stomach of your dreams requires a lifestyle change of diet and exercise.
“ Diet is 85% of the equation in achieving a six-pack goal. It is critical to eat healthy, whole foods often throughout the day.”
Having a six-pack is awesome! I’ve had a six-pack for over 20 years. There’s nothing quite like it—it’s highly empowering. I’m often asked how I achieved my six-pack and have maintained it for more than 20 years.
It takes work and definitely requires a lifestyle change; however, it’s very doable. You have to be realistic; you can’t workout like crazy, eat junk food and then expect to see results. That will only keep your desired stomach region hidden under fat.
Commit to Living a Lifestyle
Committing to living a lifestyle is the first step in attaining an awesome six-pack. If you stay on track and focus on your goals daily, within a few short months you will have a killer washboard stomach. (If you don’t have a lot of weight to lose you can have the stomach you desire within 90 days, and if you have a lot to lose it will just take you a bit longer.)
How to Begin
For starters, you can’t pinpoint or isolate the abs to burn fat. The entire body has to shed fat to see the beloved six-pack. We all have abdominal muscles; it’s just a matter of losing the fat stores that covers them. As you start to lose weight and strengthen your muscles, you will soon notice your abdominal muscles taking form—that is exciting!
Regular exercise is critical to achieving your dream. If you don’t make time to exercise 5 to 6 days a week for 45 to 60-minute sessions you will never find your awesome six-pack. You can alternate cardio and weight lifting days throughout the week. Just make sure you exercise at least 5 to 6 days a week.
Eat Clean to Be Lean
Diet is 85% of the equation in achieving a six-pack goal. It is critical to eat healthy, whole foods often throughout the day. When you eat small meals every 3 to 4 hours you will turbo charge your metabolism.
Each meal should consist of a lean protein, a complex carb and fresh veggies. Include 1 tablespoon of good fats (olive oil, walnuts, omegas or flax seeds) twice daily. Use the size of your palm for proteins and complex carbs servings and eat as much veggies as your heart desires.
Have your complex carbs during the first part of the day and fibrous carbs the second half of the day. Try to have your last meal between 6 and 7 p.m. Be sure to drink at least a gallon or more of purified water daily to keep your metabolism burning and to remove toxins.
If eating clean seems confusing to you remember the saying, "If God didn’t make it, don’t eat it." By eating whole foods your body will be fueled with the proper energy and nutrients it will need to efficiently build a hard, shapely physique and burn fat to unveil your desired six-pack.
HIIT to the Rescue!
Next you will need to do high intensity interval training (HIIT) at least 2 days a week for 20 to 30 minutes along with lifting weights at least 3 days a week.
When you strength train you will use your core muscles to stabilize your body, which will strengthen your abdominal muscles, keep your core tight throughout all exercises. Doing core training such as yoga and Pilates is also an excellent choice to strengthen your midsection. Do not train your abs every day. They need recovery time just like your other muscles.
As promised, below is my awesome six-pack abs workout. Complete 3 sets of 25 to 50 reps for each exercise, doing one exercise and then the next until you complete 3 sets. Be sure to complete each exercise with good form—quality and quantity.
Awesome Six-Pack Abs Workout
Crunches: With your legs up in the air at a 90-degree angle lift your shoulders up, keeping your chin off your chest, place hands gently behind your head.
Twist Crunches: Reach with your elbow across your body to the opposite knee keeping your knees in the air at a 90-degree angle. Do these slow and controlled.
Mason Twist: With your legs and torso up in the air, clasp your hands in front of your abs and touch the floor quickly on either side of your body while stabilizing your core.
Three-Up Crunches: Do three small crunches in a row holding each little crunch for 3 to 5 seconds as you go up.
Bicycles: Lay on your back, raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.
V-Ups: Lay on your back and raise your legs and torso at a 90-degree angle, hold for 30 to 60 seconds and release back down to beginning position.
Superman: Lay on your stomach, at the same time lift your legs and arms straight out as high as you can for 30 to 60 seconds.
Planks: Lay on your stomach on the floor, lift your body up on arms with your forearms and hands flat on the floor, hold for 30 to 60 seconds.
Always stretch after you train and drink plenty of water before and after. Also drink a whey protein drink and have a piece of fruit after all training to ensure your muscles have nutrients to repair quickly.
Believe that you can have an awesome six-pack and follow through with your fitness goals until you attain your desired abs. If you stay true to yourself and do my workout regularly you will have fantastic results just as I have. Have fun creating the abs of your dreams!
Carol Whitaker is the author of "Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams" and happily married mother of three. Carol is a highly sought after Life Transformation Coach and Lifestyle Fitness Coach, she is well known for the amazing transformations she creates in her clients’ lives. Carol is dedicated to empowering women around the world to love and believe in themselves fully. Carol is a Motivational Speaker and is passionate about inspiring and motivating women to create and manifest the life and body of their dreams. Connect with Carol on Facebook and Twitter to receive her health, fitness & happiness tips. Visit CarolWhitaker.com to learn more. You can also follow her on Google+