Alachua Personal Trainer Reveals 6-Pack Abs Workout Without Crunches or Sit-ups: Part 2

March 2, 2011 - PRLog -- Face it, we all want a flat, sexy midsection. But for many of us, no amount of crunches or sit-ups seems to get the job done. In part 1 of this article, I explained the 4 Myths of getting six-pack abs. In this second installment, we'll address total-body workouts and interval training for the best results possible.

Without further adieu....

The Anti-Crunch Six-Pack Abs Blueprint:

Step#1- Lose the Fat that is Covering Your Abs So You Can See Them!

A.) Eat to Lose Fat and Elevate Metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water for every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 4-6 feedings per day (3 meals, 1-3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- Almonds (Walnuts, Pecans or Pistachios) and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp/Chicken Salad

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) omega-3 supplement

- Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and eliminate all refined sugars

Step#2- Limit all whole grain starch and natural sugar (fruit) consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this, but it is beyond the scope of this article)

B.) Train to Lose Fat and Elevate Metabolism

- Monday, Wednesday, and Friday: Perform Total-Body Circuit Strength Training

Sample Total-Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total-Body Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise Variation
1.) 2-Leg or 1-Leg Hip Extensions
2.) Push-up Variation
3.) Split Squats or Reverse Lunges
4.) Body-weight Rows
5.) Plank Variation

- Tuesday, Thursday, and Saturday: Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-60's: You will alternate between 30 seconds of maximum effort and 60 seconds of active recovery. You will perform this 90-second round up to 13x for 20 total minutes. You can perform this workout on your cardio machine of choice (Airdyne, spin bike, treadmill or elliptical) or by sprinting, using battling ropes, performing burpees or by alternating between the following body-weight cardio exercises for the ultimate in-home workout:

Body-Weight Cardio Exercise
1.) Linear Locomotion Emphasis - Stationary Running or Burpees
2.) Lateral/Rotational Locomotion Emphasis - Jumping Jacks Variation or Skater Jumps

Step#2- Train Your Abs Based on Their True Function: STABILIZATION!

Below is one of my favorite (and most hated) core workouts. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed, you will have a sweet pair of rock hard abs to show for it…I guarantee it!

The Power to the Pillar Workout: Tabata Style!

This 20-minute total-body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body's powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 seconds of work and 10 seconds of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:

"Suck in your gut – give yourself a wedgie – be flat like a diving board."

Exercise#1- Front Pillar Variation (static or dynamic front plank)

Exercise#2- Left Side Pillar Variation (static or dynamic side plank)

Exercise#3- Right Side Pillar Variation (static or dynamic side plank)

Exercise#4- Back Pillar Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.

Nathan Trenteseaux, B.S., YFS1, USC1, YNS is the owner and instructor for a local Alachua group personal training fitness facility that features high-intensity bootcamp-style workouts. Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women. To book Nathan to speak at your local Alachua company, club, or organization, please contact him by phone at 352.682.3310 or by email at nate@UndergroundFitnessRevolution.com or. For more information, please visit www.UndergroundFitnessRevolution.com.

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Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women designed to get you in the best shape of your life regardless of your current fitness level.