long arm crunches

Set your Abs on Fire with this workout:

  • Windshield Wipers x 20 reps
  • Long Arm Crunches x 20 reps
  • Reverse Crunches x 20 reps
  • Cycling Russian Twists x 20 reps
  • Heel Touches x 20 reps
  • Modified V-Sits x 20 reps

Do 3 sets with a 60 second break in between sets.

Hello Sexy Abs! :)

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How-To: Achieve a flat stomach

This guide has been approved by a fitness instructor.

The two most important factors to achieving a flat stomach:
• Regularly exercising
• Healthy eating

Exercise

Know that solely doing workouts like crunches or sit-ups won’t cut it for getting rid of belly fat. You have to focus on your whole body in order to get rid of the excess fat on your stomach. It’s not a lack of muscle issue, it’s an excess amount of body fat issue.

Incorporating cardio into your days will be more beneficial than just doing hundreds of crunches.
Cardio leads to overall fat loss and keeps your metabolism going! Participating in exercises like running, swimming, HIIT or biking regularly will be effective in getting your heart rate pumping and burning that fat.
Focusing on the core is also VERY important. They’re one of the most important muscles your body.

Do a warm up before working out.

Here’s an example strength workout for a flat stomach:
• Regular Crunches (10 reps)
• Bicycle Crunch (10 reps)
• Crunch Twist (10 reps)
• Reverse Crunches (10 reps)
• Vertical Leg Crunch (10 reps)
• Long Arm Crunch (10 reps)

Plan your workouts for a week in advance- so you don’t have an excuse not to do it. Actually write them down, so it’s ‘set in stone.’

Diet

Healthy eating is key to a flat stomach. You won’t see results by eating pounds of chicken and Oreos daily. Staying on top of your diet is so important. That doesn’t mean you have to restrict all of your favorite foods- don’t do that! Allow yourself cheat meals. Allow unhealthy desserts. But don’t go crazy with it - eat in moderation. Healthy eating shouldn’t be a chore and it’s not something to groan over. There are tons of healthy foods out there for you to eat and experiment with. You just have to allow yourself that privilege.

Fill your plates with fruits, veggies, whole, raw foods. If you eat meat, get lean meat!

Here are some healthy tips:
• Eat a snack at 3pm
• Avoid foods high in salt
• Chew your food slowly- it’s not going anywhere!
• Green tea helps boost your metabolism
• Avoid high sugar intakes
• Beans and berries are two great fat-fighting foods!
• Nuts are an essential to keep in your diet.

Plan your meals a week in advance so that you don’t have an excuse to excessively cheat! Do it on Sunday’s so that you’re set for the rest of the week. I am making a guide for meal plans soon, so stay tuned for that!

Water

I can’t stress this enough: STAY HYDRATED

There are so many health benefits to water, if you want me to give you the facts just say the word. Here are some helpful tips:

•Drinking 3 cups of water after waking up helps activate your internal organs
• A glass of water approx 30 minutes before a meal helps digestion
• A glass of water before a shower/bath helps lower blood pressure
• A glass of water before bed helps prevent stroke or a heart attack
• Drinking water throughout the day helps overall body performance

Going back to the beggining of the guide, the main focus for achieving a flat stomach is exercising and healthy eating!! Find your motivation, and run with it (literally). Using people as motivation is okay but don’t expect to achieve the same exact body as them. That’s impossible. Focus on YOU and YOU’RE achievements. Better yourself for you. That’s pretty much it! If you have any specific questions, ask me! I’m always here to help.