Creating muscle definition in our bodies is challenging, especially when it comes to our abs. Getting a toned midsection is much harder than it seems and can depend on factors you have no control over, including your own biology. However, it's not impossible to achieve abs. You just need patience, commitment, and the right tools.
UPPPER Co-Founder, Iulia, is known for her transformation and journey to her six-pack abs. It wasn't an easy, fast road, but she got there and now she's sharing her top tips and exercises that will help get you on the right track to achieving your goals...
Tips For Toned Abs and a Stronger Core
Women athletes and trainers swear by many different techniques for achieving their strong, chiseled core; none of which include doing 100 ab crunches every day. Iulia does crunches, but it's not her main focus. Here are the strategies she recommends you implement:
Prioritize a Calorie Deficit
One of the biggest factors in how long does it take to get abs is maintaining a calorie deficit. Simply put, you need to burn more calories than you consume in order to shed excess body fat and reveal those toned abs underneath.
A calorie deficit doesn't mean extreme dieting—it means eating nutrient-dense, whole foods while being mindful of portion sizes. Focus on consuming proteins, healthy fats, and complex carbohydrates. Tracking your macros is a great way to stay on track with your calorie and nutrient intake – add in consistent workouts and you're on track to visible abs! Cutting out processed foods and sugary drinks will also help keep your calorie intake in check.
Increase your level of cardio
There’s no better way to burn fat than ramping up your cardio. Cardio is a key factor for burning fat. Not only are you working out close to 80-90% of your maximum capacity, but you’re also moving more than one major muscle group. Several clinical trials support the evidence that an increase in aerobic exercise is connected to more fat loss. The best part is that there are plenty of ways to get in your weekly cardio workouts aside from running on a treadmill for 30 minutes. You can also swim, bike, hike, or play a sport.
Hit the weights
Strength training is a must when it comes to building definition in your core. Lifting weights not only helps sculpt your abs but also increases muscle mass, which in turn boosts your metabolism and helps burn fat more efficiently. Compound movements like squats, deadlifts, and overhead presses engage your core while working multiple muscle groups at once. Adding resistance exercises that specifically target your abs—like the one's below—will further enhance your results.
Don’t be afraid to lift heavy; progressive overload is key to muscle growth and definition!
Water, water, water
It can’t be said enough how important it is to drink water. It keeps us hydrated, helps suppress our appetite, and flushes waste from our bodies. But did you also know water can boost metabolism? A study showed that drinking 17 ounces (500ml) of water increases our energy expenditure by nearly 24% for at least an hour.
The best thing to do is avoid drinking alcohol and fruit juices as much as possible. These can cause bloating and often contain high amounts of sugar. A good workaround is buying flavored water or packets that can be added in whenever you want. Just double-check that these alternatives are made with zero sugar, zero sweeteners, and have no extra calories.
Find ways to manage your stress levels
Hormones, especially excess cortisol, are considered the number one cause of why men and women gain weight in their midsection. High cortisol levels raise our blood sugar and insulin. And do you know what one of the main functions of insulin is? Storing fat and preventing our bodies from breaking it down.
This is why weight gain is such a common symptom in people with diabetes. Insulin’s role in maintaining our health is far more complex and is a vital hormone for helping our organs and tissue function properly. However, as the saying goes, you can always have too much of a good thing.
Stress can derail your fitness goals, so try finding activities or hobbies that will help you relax. Yoga and meditation are two great choices for managing stress. It may also help to keep a journal so you can write about whatever is frustrating you.
The Best Ab Exercises For a Toned Core
When it comes to ab exercises, Iulia focuses on these exercises to maintain her toned abs and core strength:
Woodchoppers
- Start by standing perpendicular to the cable machine while the cable is placed in the top position.
- Now with both hands, grab the cable and bring it across your body from the top to the bottom.
- Focus on only using your torso to do the exercise.
Plank
- Get down on your knees and hands and then place your forearms on the floor, directly underneath your shoulders.
- Extend your legs out behind you hip-width apart and raise yourself onto your toes. Make sure your lower body isn’t sagging down or that you aren’t overarching your back. Your body should make a straight line leading from your toes to the crown of your head.
- Tighten your glutes, core, and quads, and then hold this pose for 10-30 seconds. That’s it! And the more you practice planking, the longer you’ll be able to hold it.
Hanging Leg Raises
- Grab a pull-up bar with both hands, keeping your arms fully extended and your body hanging straight down. Your palms should face away from you (overhand grip).
- Tighten your core and keep your legs straight throughout the movement.
- Slowly raise your legs by contracting your abs, bringing your legs towards your chest (or as high as you can while keeping your legs straight).
- Lower your legs back down with control, resisting gravity. Avoid swinging your body.
- Perform for desired reps.
Scissors
- Lie flat on your back with your hands under your hips (for support) or by your sides.
- Lift both legs off the floor to about a 6-inch height, keeping them straight.
- Slowly bring one leg up towards the ceiling while lowering the other leg towards the floor (without letting it touch).
- Quickly switch the position of your legs, bringing the first leg down and the other leg up.
- Continue alternating leg positions, maintaining control and keeping your core engaged.
Lying leg raise
- Lie on your back and straighten out your legs while keeping your arms at your sides with the palms are facing the floor.
- Point your toes and slowly lift your legs off the floor so your body comes to a 90-degree angle. Try keeping your legs as straight as possible. If you need extra support, you can put your hands underneath your glutes.
- Hold at the top for 2 to 3 seconds and lower your legs back down to the starting position.
Jackknife sit-ups
- Lay flat on your back and extend your arms and legs straight out. Keep your arms close to your ears.
- Brace your core and lift your arms and legs slightly off of the ground. You’ll want to keep them this way throughout the movement.
- Contract your abs, lift your head, and bring your legs and arms to meet at your core so they form a V-shape.
- Bring the arms and legs back down while continuing to elevate them a few inches from the floor.
Jackknife sit-ups are a pretty advanced core exercise for most beginners. You can start off with keeping your knees bent or alternate one leg at a time until you get a feel for it.
Cable crunches
- Attach a rope handle to the top of a cable pulley station.
- Grab the rope with both hands and lower your body down onto both knees. Stick your butt out, and keep your hips back and down.
- Tighten your abs, puff out your chest, and slowly crunch your abs down towards the floor.
- Once your chest is roughly parallel with the floor, squeeze the life out of your abs for a second. Hold it tight.
- Slowly extend your back, stretch out your abs and spine, and return to the starting position.
Russian twist
- Sit on the ground with your legs out straight.
- Lean back slightly and lift your legs up while keeping your knees bent so your body forms a V-shape. Root deeply into your sit bones and keep your core engaged continuously so your back and spine stay straight.
- Clasp your hands together close to your chest and slowly twist your torso from side to side. Hold the twist for a second or two before rotating to the other side, all without moving your legs. For an added challenge, you can use a medicine ball or a dumbbell to get your core really fired up!
Workout With Iulia and Achieve Your Fitness Goals
Get access to Iulia's personalized workout routine along with other goal-focused workout plans, and her 60-Day Winter Challenge! Get a mix of strength training, cardio, and ab workouts to help you achieve any goal you might have.
Download the One Fitness App to start hitting the gym HARD with your new, personalized workout routine!