Many years ago I earned the nickname “Ab Queen” due to my naturally defined midsection (thanks Mom and Dad!) and  my penchant for working my abs consistently.  I realize that I am very blessed to have the genetic predisposition to defined abs but I do not take it for granted.  I also realize that for many people the abdominal region is the most problematic area from which to eradicate excess fat.  This is due in part to genetics, lack of exercise, excess cortisol release, and improper diet.   In an effort to aid those who may believe that attaining defined abs is a pipe dream, I am posting some general guidelines.

BEGINNER’S AB REGIMEN:

Diet: 

The most important thing you can do is to completely eliminate processed foods, including sugar, white flour, carbonated sodas and luncheon meats from your regular daily intake.  This alone will aid tremendously in carving up your abs and slimming down your waistline.  Try to eat 5 or 6 small meals consisting of the following in each meal:

• Lean protein (3 to 5 ounces) – Good examples are skinless chicken breast, tuna, tilapia, salmon, orange roughy, eggs, and ground turkey breast.
• Vegetables (1 to 2 cups) – Spinach, Romaine lettuce, kale, zucchini, red bell peppers, green beans, green peas and eggplant are excellent choices.
• Grains (1/3 to 2/3 cup) – old fashioned oats, brown rice, quinoa, couscous, sweet potatoes and new potatoes are excellent choices.

Make sure to get adequate hydration!  This means that you should take in at least two liters of WATER (that’s right, coffee, sodas and alcohol do NOT count).

Exercises:

Perform the following exercises in order, completing the number of repetitions indicated.  You can perform 3 to 4 sets for each exercise, then move to the next exercise.

Crunches – Lie on your back on a mat with feet on floor and knees bent.  Cross your arms on your chest.  Raise your head and shoulders off floor a few inches by contracting your abdominals, then return to start.

Reverse Crunches – Lie on your back with knees bent and feet a few inches off floor.  Slowly contract abdominals while rotating pelvis up and bringing knees towards your chest.  Hold, then return to start.

Bicycle – Lie on your back hands behind head and knees lifted to a 45-degree angle.  Move legs as if pedaling on a bicycle while touching your elbow to the opposite knee as you twist back and forth.

Stability Ball Crunches – Lie on a stability ball with it positioned under your lower back.  Place hands behind head.  Contract your abdominals and lift your torso off the ball while keeping the ball stable.  Lower back down to start position.

Plank – Lie on your belly on the floor, then raise body up by resting on your forearms with shoulders directly above your elbows while also coming up on your toes (more challenging) or knees (less challenging).  Hold this position for three deep breaths and return to start.