How to showcase better Abs Without Crunches or Sit-ups!
Truth be told, we all desire a flat, sexy midsection. For this reason, you see people by the masses doing a endless amount of crunches or sit-ups, in hopes that the area they’re trying to target will get the job done. I can’t tell you how many times people have asked me the following questions:
“I do x amount (usually in hundreds) of crunches and sit-ups a day and I still have this flab hanging?????”
Before I reveal to you my blueprint for 6 pack abs, let’s first dispell some very important myths about how to get a six-pack:
Myth#1- Weight loss is the key to seeing the abs ripple
WRONG!
The key to seeing your abs show is through fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). In order for fat loss to occur, you want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle 24/7. When you alter your body composition you will put yourself in the best position to showcase your six-pack.
So if you lose 17 lbs on the scale losing some lean muscle mass in the process you end up slowing your metabolism, losing muscle tone and decreasing your performance. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass in the process, you will increase performance, see more definition in your body, and lose primarily ugly unwanted body fat.
The scale has way too many variables, therefore it should not be your primary judging factor. These variables lead to frequent fluctuations like hydration levels, sodium intake, and for women the menstrual cycle. I personally don’t believe anyone should keep a scale in the house. It’s just too much, especially for women. Get off the scale and get over the numbers.
Your true goal is for fat loss, not weight loss. You don’t know how many times I ask someone would they be comfortable with their weight if they looked slimmer, it never fails, the answer is always yes. Therefore, you should focus on clothing size reduction, digital before and after pictures, and of course the mirror never lies. This is probably the most accurate form of progress tracking.
Myth#2- Do tons of ab work to burn off belly fat
WRONG!
Spot reduction doesn’t work. No matter how much you dont want to hear it, you can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. I remember back when I had this one client, he’d tell me all the time the reason his belly was poking out was because we never did sit ups!
Think about it: almost everyone does crunches but very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis who have more than a few inches to lose in their midsection. See what I mean? spot reduction doesn’t work!
Your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created through proper eating and exercise. So you’re better off focusing on burning as many calories during your workouts as possible by engaging your total body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn way more calories than isolation movements like crunches and sit-ups. So make sure you focus on these movements first and then if you have time, you can do some extra core work.
Myth#3- Crunches and Sit-ups are the best exercises for your abs
WRONG!
The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been bombarded and conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups. These trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.
So, you’d be better off focusing on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over the aforementioned crunches and sit-ups that often cause unwanted neck and back pain.
Myth#4- Do lots of long-duration cardio to burn the fat covering your abs
WRONG!
Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!
Well enought talk
Showcase Better Abs Blueprint without crunches or sit ups:
Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Sample One-Day Menu:
Breakfast- Scrambled Eggs, loaded with Greens (awe maybe a bit of sausage/turkey bacon but my question is why?)
Mid-Morning Snack- A few Mixed Nuts and Fruit/Veggie of Choice (do not eat the nuts from the bag or handfuls!)
Lunch- Chicken, Salmon, or Shrimp Caesar Salad (ease up on the dressing, better yet, place it on the side)
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey/Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein and Flax Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to BREAKTHROUGH any plateaus in your six-pack abs quest
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Replace all fruits with green veggies
Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)
B.) Train to lose fat and elevate metabolism
- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Double-Leg: Bilateral Hip-Dominant Hip Extensions
2 Push: Horizontal Push Push-up Variation
3 Single-Leg: Unilateral Knee-Dominant Single-Leg Wall Sit
4 Pull: Horizontal Pull Body Weight Rows
5 Core: Linear Stabilization or Trunk-Dominant Upper Body Twist Variation
- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training
Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)
30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on any modality of cardio you choose (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:
Exercise# Body Weight Cardio Variation Body Weight Cardio Exercise
1 Linear Locomotion Emphasis- Stationary Running
2 Lateral/Rotational Locomotion Emphasis- Jumping Jacks Variation
Step#2- Train your abs based on their true function: STABILIZATION
Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these moves and follow everything else previously mentioned, you will have be able to showcase your abs… I guarantee it!
Pillar Power- Tabata Style
This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s foundational powerhouse to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for 4 total minutes followed by a 1 minute rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”
Exercise#1- Front Pillar Variation (static or dynamic) (static just means to hold, dynamic means create movement)
Exercise#2- Left Side Pillar Variation (static or dynamic)
Exercise#3- Right Side Pillar Variation (static or dynamic)
Exercise#4- Back Pillar Variation (static or dynamic)
For a complete video demo of this workout and some other variations of the Pillar, you can just check out the clip below:
