How To Really Get Abs! Tips + Sample Exercises!

Everyone has abs, even if you cannot see them yet! Just like any muscle, in order to see clear definition, you need to lose overall body fat while defining your overall muscle density. Here are some tips that have helped me achieve abs and some of my favorite abdominal exercises!

3 Tips to Achieve Abs

Stabilize + Strengthen Your Core

When I first started my fitness journey, I thought that your abs and your core were the same thing. While your abs are a part of your core, your abs are what you can actually see while your core consists of all of the abdominal muscles, including the deep abdominal wall as well as your superficial abs.

One thing that I wish I knew way sooner was that you should focus on strengthening your core, rather than just your superficial abs. More specifically, doing exercises that strengthen the transverse abdominis, the deepest part of the abdominal muscles will give you a strong base to build your superficial abs off of, making them easier to see.

Protein Protein Protein

Whether you are new to the fitness world, or have been working out for years, you have definitely heard how important protein is. In terms of dietary reasons, protein and fat are typically the macronutrients that make you feel most satiated. For me, having a high protein breakfast keeps me satiated for a few hours after my workout. Not only does protein keep you incredibly satiated, protein is essential for rebuilding the muscles you break down during exercise.

Protein is such a great tool for achieving abs because it can be an overall fat loss tool, while building your overall muscle composition, helping you see your abs!

Eat in a Calorie Deficit

Unfortunately, you can’t spot reduce fat. You have to lower your overall body fat percentage in order to see your abs, and regardless of anything online claiming to spot reduce belly fat, it is just not possible. While exercising to strengthen your core, eat in a calorie deficit to reduce body fat and look more toned. Focusing more on a whole foods based diet is crucial because it will help you be in a calorie deficit if you are cutting out processed foods, while building muscle from clean ingredients, rather than junk. In general, eating clean leads to a more sustainable, and better functioning, body in the long run. Abs are truly made in the kitchen!!!

Increase Your Cardio

Even though most people hate cardio, try finding a form of cardio that you enjoy! From going on long distance runs, to short sprint sessions, to cycling, to HIIT, there are so many different forms of cardio to try. This will help you burn the fat laying on top of your abs! Along with being in a calorie deficit, increasing your cardio will allow you to shread the weight that you are looking to lose!

Effective Ways to Train your Abs

FIRST: Strengthen Your Deep Abdominal Muscles

To strengthen your inner abs, imagine puling your belly button into your spine. With practice, you will be able to engage your deep abdominal wall to the point that you will even experience soreness. Sort of like sucking in your stomach, try to make your stomach concave into your ribs. If you search ‘stomach vacuuming’ on YouTube, there will be countless videos that walk you through this technique of strengthening your deep abdominal muscles.

Along with stomach vacuuming, you can engage your deep core muscles during any form of exercise, or even while working or sitting in class. Practice straightening your spine and pull in your stomach to your spine while you breathe normally. It is especially important to do this while doing abdominal exercises, because this will engage both your deep and superficial abs. So, while trying out my favorite exercises below, remember to engage your deep abdominal muscles as well. What I mean by this, is that your stomach should not ‘cone’ while you are doing abdominal exercises, your stomach should remain flat. However, for women, this is particularly hard because our bodies are biologically structured to pull our abs apart laterally during pregnancy. Not only will proper core engagement make your waist look more snatched, it also strengthens your posture and back muscles.

NEXT: Focus on Compound Exercises

Compound exercises are exercises that work at least two different muscle groups. In terms of abdominal exercises, pairing two different exercises together is a much more effective way to form abs than doing two different exercises individually. For example, doing 12 reps of leg raises and then moving right into 12 reps of bicycles, without a break in-between, is much more challenging. The purpose of compound exercises is to pair two or more exercises that work multiple muscle groups. Not only does this allow you to work different sections of your abs at once, compound exercises are much harder than individual exercises, which helps you break a sweat while challenging your abs more.

My Favorite Compound Exercises:

As you will notice, each set of paired exercises work two different sections of your abs (ex. Obliques x lower abs or lower abs x upper abs). I typically do 10-12 reps of the first exercise and then 10-12 reps of the second exercise for 2-3 cycles STRAIGHT THROUGH and then repeat about 3 times. It is so important to push through the discomfort while training abs. If you do a couple rounds (each round is 2-3 cycles straight through) you will absolutely feel the burn. Instead of doing a million crunches for 10 minutes, just spend a few minutes really pushing yourself with these exercises, and you will see and feel a difference. Remember to engage your deep abdominal wall before practicing any abdominal exercises to prevent coning. This will make your workout much more effective. And do not forget to BREATHE!!!

1. Leg Raises x Bicycles

2. Plank Hold x Plank Hip Twists

3. Plank Shoulder Taps x Plank to Toe Taps

4. Penguins x Hip Raises

5. V-Ups x Hollow Hold

Stay Kind

~Syd