Make Your Abs Pop
Fitness Expert Lisa Robins discusses her program to a great looking mid section
Your 4 week Ab-a Morphosis
By Lisa Robins
Trainer Women’s Expert
Burn baby burn… Hot sizzle sizzle…. Strike it up… No matter how you say it, achieving a tight and strong core is going to take some heat and dedication. The heat comes from shedding the fat off your midsection during regular cardio sessions and the dedication comes from the precise diet you need to follow as well as the abdominal training plan that will carve your waistline to gold status.
This 4-week Ab-a-Morphosis training plan is simple to follow. For 6 days-a-week you will complete fat-melting cardio, as well as tackle 2 core exercises per-day that are paired into supersets. Complete each superset 4 times, with minimal rest in-between to whittle that waist and make your abs go pop.
DAY 1
CARDIO:
45 minutes on treadmill, climbing 12-15 mph, incline 12-15%
CORE SUPERSET:
Abdominal Crunch on Stability Ball: 30 reps
Plank Hold: 30-60 second hold
DAY 2:
Cardio: 45 minutes on Stepmill, climbing every other step, 55-65 steps per minute.
CORE SUPERSET:
Bicycle Crunch on mat: 30 reps (one crunch each direction counts as 1 complete rep)
Reverse Crunch on mat: 30 reps
DAY 3:
CARDIO:
1:2 HIIT Session on flat treadmill:
After 5-10 minute warm up, run as fast as you can for I-minute. Follow with a 2-minute easy to moderate walk and repeat for 5-8 cycles.
CORE SUPERSET:
Hanging Leg Raises: 12-15 reps (beginners, bend knees and lift as high as possible)
Double Crunch on mat: 30 reps
Day 4:
CARDIO:
45 minutes on treadmill, climbing 12-15 mph, incline 12-15%
CORE SUPERSET:
Side Plank lifts: 15 reps per side
Ab Roll Outs: 30 reps
Day 5
CARDIO:
45 minutes on Stepmill, climbing every other step, 55-65 steps per minute.
CORE SUPERSET:
Oblique Crunch on stability ball: 30 reps (one crunch each direction counts as one complete rep)
V-Ups: 15 reps
Day 6
CARDIO:
1:2 HIIT Session on flat treadmill:
After 5-10 minute warmup, run as fast as you can for I-minute. Follow with a 2-minute easy to moderate walk and repeat for 5-8 cycles.
CORE SUPERSET:
Abdominal Crunch on Stability Ball: 30 reps
Plank Hold: 30-60 second hold
Day 7
REST
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To guarantee a core-pleasing results, drink plenty of water and be committed to eating ab friendly foods, which are simple, unrefined, whole and nutritious staples that support a lean physique: Oats, yams, quinoa, eggs, chicken, fish, turkey, almonds, avocados and walnuts to name a few. In addition, high-quality whey protein is an exceptional staple to support a lean physique, such as MRM’s Natural Whey.
Avoid sugar, white starches, fried foods, and large, tummy bloating plates of food. Eat just enough to hold your hunger for 3 hours at a time, include protein at every meal and decrease your carbohydrate intake as the day goes on, which can be replaced with small amounts of healthy fats to keep you full and satisfied.
