How do you go about getting, not a 6 pack, but a toner stomach?!
Question: How do you go about getting, not a 6 pack, but a toner stomach?
You have to lose total body fat...the part on your stomach will lose per your genetics...typically it is the last body part to loose...well hips in girls can also be last depending on body type...so, just go on a calorie restrictive diet for several weeks....say 800 cals per bay at most, try to get some exercise in there too...and include some core work (crunches always help to tome the tummy...i also like hanging legs raises myself)...you can make a ton of progress in 8 weeks...go for it...
p.s. lift weights if possible and run.
a very fit guy who runs and lifts 5 days a week...about 12% bodyfat with a minor six pack
Running/ Walking / Jogging will help you in these areas as well as an Ab Routine. I have put together a routine that you are more than welcom to use. You can do this for 4 weeks then you'll need a new routine.
The Art of a Warrior Ab Workout (Do 3 Sets of Each Exercise, 15 Reps Each, In order) Cross off each set when completed.
For Example Monday’s Workout Do 15 Weighted Crunches, 15 Hanging Knee Raises, 15 Weighted Reach Over Double Crunch then cross off all the # 3′s when completed. Then do all the exercises again Cross off all the # 2′s. Then do all the exercises in this order again cross off all #1′s and your Ab Workout is Complete.
Do Stretching after workout!
MONDAY – Weighted
1 2 3 Weighted Crunch
1 2 3 Hanging Knee Raise
1 2 3 Weighted Reach Over Double Crunch taking one dumbbell in both hands over knee
TUESDAY – Non Weighted
1 2 3 Three position scissors legs at 90/ 45/ 15 degrees (5 reps per degree/angle)
1 2 3 V-up Stability ball pass
1 2 3 In and Out Plank on Stability Ball (feet on ball)
WEDNESDAY – OFF
THURSDAY – Weighted
1 2 3 Medicine Ball Crunch
1 2 3 V-Up w/medicine ball
1 2 3 Ankle Weighted Scissors
FRIDAY – Weighted / Non Weighted
1 2 3 Flutter kicks
1 2 3 Low Pulley Cable Crunch
1 2 3 Hanging Leg Raise
SATURDAY – Ab w/Slides & Back
1 2 3 Furniture Slide Mountain Climbers (slides on feet)
1 2 3 Furniture Slide Slide Outs (on knees place hands on one furniture slide, slide in and out)
1 2 3 Superman
SUNDAY – OFF
Note: Oval Furniture Slides (referenced in Saturday’s workout) Can be purchased @ just about any store that sells furniture.
The author(s) and or owner(s) of The Art of A Warrior Workout are not doctors or health professionals, nor do the author(s) or owner(s) possess a degree in nutrition. The advice the author(s) and or owner(s) give is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the author(s) and or owner(s) may make to you regarding diet, including, supplements and herbal or nutritional treatments must always be discussed between you and your doctor(s) prior to implementation.
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The material contained on the Mirishka Warrior/ The Art of A Warrior page is provided for educational and informational purposes only and is not intended as medical advice. The information contained in this website should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician, doctor, or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader and or visitor.
? The Mirishka Warrior/ The Art of A Warrior 2011