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Washboard Abs, Six Pack Abs -

Are They Possible?

Yes - we all have six packs / eight packs even - they are just usually covered by a layer of fat.  Having a flat stomach or more commonly, - washboard abs - is not just accomplished by working out daily, it has to become an all-encompassing lifestyle. The key components are healthy and lean diet, cardiovascular / resistance training, and abdominal exercises. If a movie star stomach is your goal, you must realize that to achieve your goal you have to first concentrate on what you eat, not how many situps you do in a day. Of course, as with any fitness and health goal nutrition and exercise are always the main ingredient.

#1 Healthy Diet
The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:  (low carbs = no sugar)

  • Drink at least three liters of water per day (100 oz)

  • Eat vegetables and fruits each day for workout energy and lean proteins for recovery / calories

  • Eliminate fried foods and cheese

  • Eliminate processed sugar (for example: sodas, cookies, candy)

  • Eliminate fatty red meat - only lean meats (1-2 times weekly)
     

Diets like the Atkins and other high protein diets may help at first but to get rid of that last 10-15 pounds, it is recommended to lower calories to a range of 1500-2000 calories a day BUT you must exercise rigorously both with core exercises and cardio work.  See TRX for an awesome Core / resistance trainer

#2) Cardiovascular exercise / Resistance Exercise to burn extra calories too...See circuit training.
Washboard abs, getting lean, and losing weight are all tied into a consistent cardiovascular workout program. You should do 30-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits or your diet and exercise program. You will see almost immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you have not trained with much intensity in the past several years. A good way to get started is to walk or run with the following six weeks program if you have been running / walking regularly.
For beginner runners - click here:

  • Week #1 - Walk/run  1 mile a day for 5 days a week

  • Week #2 - Walk/run  1.5 miles a day for 5 days a week

  • Week #3 - Non-impact week  bike or swim for 20-30 minutes a day

  • Week #4 - Walk/run  1.5-2 miles a day for 5 days a week

  • Week #5 - Walk/run  2.5 miles a day for 4-5 days a week

  • Week #6 - Walk/run  3 miles a day for 3-4 days a week

NOTE: week #3 is non-impact due to high number of injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program.

#3) The One Simple Exercise  - You have to build ab muscles to see them!  Even if under fat - start now!
The Ten-second Crunch is probably one of the best beginning exercises for firming up the belly. Simply lie on your back and lift your shoulder blades off the floor and hold for ten seconds. Repeat this at least for ten repetitions. Try repeating the 10 seconds crunch for 10 repetitions morning and night for starters. Also, stretch and flex your lower back for a few minutes after each set in order to balance the muscles that support your torso. However, a variety of abdominal exercises will help build the muscles under the fat. Now lose the fat by watching your diet and cardio vascular exercise and you will soon see the muscles!

Below are some beginning, intermediate and advanced abdominal exercises taken from some of the eBook sold on the
StewSmith.com Fitness eBook Store.  Sample ab exercises are the following:

For pics see - www.stewsmithptclub.com/lowerbackplan.pdf

Hanging knee-ups  Bring your knees as high as you can as you hang from a pullup bar.

Advanced Crunch - (Legs up) - Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury place feet on the floor instead)

Reverse Crunch - In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)

Double Crunch  Add the regular and reverse crunch together in one motion. You will feel this one twice as fast

Right Elbow to Left Knee - Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.

Left Elbow to Right Knee  Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.

Hip rollers  This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.

NOTE: Anytime you work your abs, you should also exercise your lower back to build balance in your torso.
Lower Back Exercise - Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Switch arms/legs and repeat.

Lower Back Exercise - Swimmers - Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.

Advanced Abdominal Exercises:
Do not do if you are a beginner! These exercises are not healthy for weak or injured backs. If you cannot do the above swimmer exercises for 1:00 do not attempt these exercises.


Situps - Lie on your back with your arms crossed over your chest, keeping your knees slightly bent. Raise your upper body off the floor by contracting your abdominal muscles. Touch your elbows to your thighs and repeat.

Half Situps- With your hands on your hips, lift your torso off the ground higher than a crunch but not as high as a full situp. Your middle/lower back will be on the floor still at the up position.

Flutterkicks - Place your hands under your hips. Lift your legs 6 inches off the floor and begin walking, raising each leg approximately 36 inches off the ground. Keep your legs straight and moving. This is a four count exercise.

Leg levers - Lift your feet 6 inches off the floor. Raising both legs approximately 36 inches off the ground, keep your legs straight and off the floor until specified number of repetitions are complete.

Scissors  Lay on your back. Lift your feet 6 inches off the floor. Open and close both legs approximately 36 inches apart, keep your legs straight and off the floor until specified number of repetitions are complete.

Atomic situps - Lift your feet 6 inches off the floor as if you were doing a leg lever. Pull your knees toward your chest while simultaneously lifting your upper body off the floor. This is a mix between the situp and the leg lever.


Thanks for the e-mails. Keep them coming at stew@stewsmith.com.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook
 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
Check out the Inventions for Fitness


Seal Multi Men's Multi-Vitamin Multi-Mineral


Free SEAL Training Videos from Phil Black

TRX Train Like the Pros


       


Some Titles Above available in Print Softcover Format