6 Secrets to Amazing Abs: Expert Tips for a Strong Core
If you’re looking to develop a strong core and gain all of the many benefits (see my last blog Unleashing the Power Within; Building a Resilient Core for a Stronger You) , there are several key strategies you can incorporate into your fitness routine. Here are six secrets and expert tips to help you achieve your goals:
1. CONSISTENCY
Consistency is key: Developing a strong core and sculpting your abs requires consistency in your workouts. Aim to perform targeted abdominal exercises at least two times a week to see noticeable results. Consistency will help you build strength and endurance in your core muscles over time.
Truth time. Answer these on your own to help you make progress this time.
What has kept you from being consistent?
Was it lack of motivation or were you hurt? Many women who start to work on their core often go too fast and let the back and the neck try to help resulting in pain the next day or week after.
Or was it you just never saw any results? Getting six pack abs or even a smaller belly is NOT EASY. I heard a quote the other day “It’s easier to be a millionaire than get six pack abs..”
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2. VARIETY
Include a variety of exercises: Your core consists of several different muscle groups (I went over these in detail in my Walk and Learn – Stronger Core, Stronger You Over 50. To summarize they are the rectus abdominis (the “six-pack” muscles), obliques, and deep transverse abdominis but they are also muscles in the back, your glutes and not just the bigger glutes max it the little ones on the side glute minimus and medius. Oh and don’t forget the inner and outer thigh and the upper back posture muscles. Gone are the days of hundreds of sit-ups or even minutes of plank. To sculpt amazing abs without hurting yourself, it’s important to target ALL of these areas.
To reap all of these benefits, it’s important to engage in a well-rounded exercise program that includes a good core workout 1- 2 times a week. Remember to consult with a fitness professional or healthcare provider before starting any new exercise regimen.
Truth time. Answer these on your own to help you make progress this time.
What part of your core do you find it most difficult to work?
What core exercise is really hard for you?
What is really easy?
Take advantage of the ones that are easy for you, perfecting your form. Reach out for help with the ones you don’t like or a too difficult. You might be doing them wrong.
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3. KEEP GOOD FORM
Always focus on proper form: When performing ab exercises, quality matters more than quantity. Maintain proper form throughout each movement to effectively engage your core muscles. Avoid using momentum or relying on other body parts to compensate. Engage your abs consciously and feel the muscles working with each repetition. Listen to your body, stop if something is not right or it will end up screaming at you.
Truth time. Answer these on your own to help you make progress this time.
Do you sometimes push to get that 10 in or do what I’m doing in my core workouts and sacrifice your form? Pay close attention to your low back and using momentum to get those last few reps. I’d rather you stop than get them all done.
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4. WHEN IT GETS EASY, MAKE IT HARDER
It’s called progressive overload: To continue making progress and strengthen that core, you need to challenge your muscles progressively. Increase the intensity of your workouts gradually by adding resistance or incorporating more advanced variations of exercises. For example, use an exercise ball to increase instability during some of the moves, or try an effective standing core workout using weights.
You do not need to get on the floor to get a good ab workout in. If that is not right for you for where your at today, make sure you try one of my standing core workouts. I filmed a Standing Core In Anza Borrego Desert and a Standing Core with Weights that gets my core muscles good every time!
Truth time. Answer these on your own to help you make progress this time.
Does core work ever become easy for you?
Do you find ways to make it more difficult if it does?
What could you do today to work your core?
5. DON’T FORGET CARDIO AND FULL BODY STRENGTH
While targeted ab exercises are essential, it’s important to remember that if you want that visibly flatter belly you also have to reduce your body fat levels. Don’t forget cardio days such as walking, low impact cardio, or cycling, to burn calories and reduce overall body fat. Strength training days are even more important to keep from losing muscle. Muscle mass is directly related to your metabolism. The more you have the higher your metabolism.
I love doing a cardio and strength combo workout to really get it all done at once. To be honest, if you’re doing a good strength workout, lifting heavy enough to feel the muscles burn you’re also getting a cardio workout. Why do we always think cardio has to be walking, running, biking. When our heart is pumping, that’s cardio.
Truth time. Answer these on your own to help you make progress this time.
Do you get 2 days of strength training in per week?
If not, why? Don’t know what to do? It hurts? You don’t want to bulk up? Please watch this video What’s your excuse for not strength training? Or try my FREE Basic Strength Workout
What cardio do you love and what do you hate? Do the one you love!
Here is a video on the Best Cardio For Women Over 50
Keep reading for one more tips
6. MAINTAIN A HEALTHY DIET
Nutrition plays a crucial role in revealing your abs. Even with a strong core, your ab muscles won’t be visible if they’re covered by a layer of fat. Focus on a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Limit your intake of processed foods, sugary snacks, and drinks high in calories. A small calorie deficit (meaning your burning more than your taking in) is essential for reducing body fat and revealing your sculpted abs. DO NOT create a big calorie deficit or you’ll end up losing muscle mass which will wreak havoc on your metabolism.
I know this can be difficult and one key is to create an “ideal plate” for each meal. You can use this FREE guide to find out what I mean and to learn how to create a meal plan so you have healthy food on hand (and not stop by the drive-thru) FREE Ideal Plate Guide
Remember, sculpting amazing abs takes time and dedication. Be patient, stay consistent, and make sure to consult with a fitness professional or personal trainer for personalized advice and guidance.
If you’re struggling to find a good core workout that’s designed for us women over 50 then you should check out all the ones I have in the Be Healthy Enough Digital Fitness Studio. I’ve been trained in Pilates and I know how to work around the aches and pains that creep in as we age. Try one or more FREE for 7 days. Click HERE to view my workout library first.
