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Detox-series (4): Abs -Workout + 8 Tips for Weight Loss

Let's be honest here. Who doesn't dream of a tight or ripped core? Or that you could wear any type of shirt without having to wonder if someone thinks or at the worst case asks that are you pregnant. Yup, that has happened to me as well. Especially after having my child I have had a hard time getting back my pre-baby flat belly. I think it gets even harder after having several children.. Having said that, acquiring flat belly requires hard work (exercise and paying attention to what you put in your mouth)but it is not impossible. In this post I will concentrate only abs workout and later on about the diet. In order to effectively train the core it comes down to the three planes of motion: frontal, sagittal, and transverse. In addition, doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss. Also, I recommend doing exercises in which your whole body is active instead of using machines meant for abs because bodyweight exercises always recruit more than one muscle group for each exercise so it is impossible to isolate and work one muscle group specifically by doing one type of exercise.


Start these abs exercises when you have done a warm-up or I recommend that you go for a short run or walk and finish your workout with these movements. In addition, involve short cool down such as walking or stretching. Do every exercise for 30-45 seconds (depending on your current fitness level) and move to the next movement straight away. Do 2-3 rounds and rest 1 minute after each round.

Movements:

Plank variation


Start with plank position and walkout your hands into push up position, then walk your hands back to plank. This movement is great because it involves full body movement.

Skater



Reach the bent knee toward the opposite arm. Try to create a little hang time and land with each foot wide. Keep your hips low.  Repeat the other side.

Glute Bridge

Use extra weight if you want.


Side plank


Ab Scissors 

Legs doing the work acting as scissors.

  Crunches with weight and Shoulder press

Russian twist 


Sit on the floor in the top position of a sit up and twist your hands into each side. You can use an extra weight.

8 tips for weight loss:

  • As I mentioned before, weight loss is really up to 80% of what you put in your mouth and 20 % of your daily activities and exercise. I encourage you to be active all day long as compared to sit 12 hours in a day and do a workout for 30 minutes.

  • Indulge in alternative treats, such as  raw chocolate*, dates, fruits, raw cacao smoothies, banana pancakes (recipe here).

  • Brush your teeth after you have finished your dinner. You don't want to eat anymore. Or have some nice tea for dessert, try licorice* or  detox tea *.

  • Take a "before photo" and every time you want to over-eat this will remind of your goals.

  • Cut out drinks with calories, especially wine and other alcohol beverages. I don't drink at all because it makes me want to crave chocolate, brownies and salty unhealthy foods. Moreover, if I have a glass of wine, my sleep will be disturbed. That's why I stick to lemon water or tea: I want to wake up refreshed and ready to go for a run in the morning.

  • From time to time wear your tightest clothes. This will give you a reminder where you are at in that particular moment. Clothes don't lie!

  • If you crave something really badly, have a glass of lemon water and wait for 20 minutes. By this the cravings will have vanished.

  • Remind yourself of your motives: why are you doing this? Do you want to be healthier? Do you want to prevent yourself from getting sick in the future? People who are overweight and obese have health problems, such as diabetes, the risk for heart disease or high blood pressure. Usually when people get sick, they will have a "wake up" call and want to change their habits. Don't wait that long! Start doing changes now. Care for your body and give it all the nutrients and vitamins it needs.
Feel the burn,

Jennikatja


*These are affiliate links.

Read more:

  đź’— detox-series part1: 5 tips how to lose weight                  đź’— the battle of diets

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