Spring is in full swing, and the weather has been BEAUTIFUL here in Florida. Sunny beach days are beckoning!
You know what happens when the weather warms up?
People put on bathing suits.
Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:
1 – Do Some Burpees.
Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
2 – Reduce Sodium.
Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the saltshaker. Your six pack will thank you.
3 – Pick Up A Medicine Ball.
Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.
Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
4 – Load Up On Fiber.
Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, lentils, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
5 – Crank Out Some V-Sits.
One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
6 – Eat Lots Of Lean Protein.
Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
7 – Do Some Hanging Leg Raises.
Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
Modification – If hanging leg raises are too difficult, start by doing reverse crunches. Lay on the floor with your hands by your sides or under your hips, and in a slow and controlled movement, lift your hips up off the ground and hold at the top for 1 breath.
8 – Stop Eating Sugar.
If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
9 – Do Some Mountain Climbers.
Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat and your belly pulled in.
A video posted by fitness for surfers (@fitnessforsurfers) on
10 – Wave Goodbye to White Bread
Refined, processed, bleached/enriched white flour is still the main ingredient in most restaurant and grocery store bread products today. These types of “breads” are full of insulin-spiking carbohydrates – the perfect ingredient for promoting fat storage in the body.
Trust me – you’ll do just fine without these.
11 – Do Some Sprints.
High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
*Bonus Tip – Make Living Healthy A Daily Habit…take these tips and put them into action each day and I guarantee you’ll love the results!!
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PS – Looking for A Structured Workout Plan to Follow?