New Abs Challenge

The internet knows all sorts of things about me. It has recently been pushing abdominal exercises and “How to get rid of FUPA” reels at me. So. I decided to look up what FUPA was. Fatty, Upper, Pubic, Area. Hmm sounds horrendous. But yea, sure- I can work on that next!

The last time I had a completely flat stomach was when I was 20. That’s 22 years ago. Now, for years I convinced myself that I was just a different species than those with a tiny waist. Like, how do your organs all fit in there? But for science and for the sake of getting a decent summer bod for swimsuits I’m going to do a 30 day abs challenge. Let’s see if doing those ab workouts will do the trick.

Here is a quick Rundown on how to get said abs. I’ll fumble through all the ways and report back which worked best for me.

Getting toned abs requires a combination of exercise, nutrition, and lifestyle choices. Here are several steps to help you achieve your goal:

1. Focus on Core Workouts

Incorporate exercises that specifically target the abdominal muscles. Effective moves include:

• Planks: Hold a plank position for 30-60 seconds, aiming for multiple sets. Variations such as side planks can also be beneficial.

• Crunches: Perform traditional, reverse, and bicycle crunches to engage different parts of the abs.

• Leg Raises: Lying on your back, lift your legs straight up to work the lower abs.

• Russian Twists: Sit with your knees bent, lean back slightly, and twist side to side to target the obliques.

2. Include Cardio

Engaging in regular cardiovascular exercise can help reduce body fat, making your abs more visible. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Good options include:

• Running or jogging

• Cycling

• Swimming

• HIIT workouts

3. Adopt a Balanced Diet

Nutrition plays a crucial role in reducing body fat and revealing toned abs. Focus on:

• Whole Foods: Incorporate fruits, vegetables, lean proteins, and whole grains.

• Healthy Fats: Include sources like avocados, nuts, and olive oil in moderation.

• Limit Processed Foods: Reduce intake of sugary snacks, sodas, and fast food, which can contribute to belly fat.

• Stay Hydrated: Drink plenty of water throughout the day to support metabolism and overall health.

4. Manage Stress

High stress levels can lead to weight gain, particularly around the midsection. Consider incorporating stress-reducing practices such as:

• Yoga: Helps reduce stress and improve flexibility.

• Meditation: A few minutes of mindfulness can lower cortisol levels, aiding in fat loss.

• Adequate Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can lead to imbalances in hunger hormones.

5. Be Consistent

Achieving toned abs takes time and commitment. Set realistic goals and track your progress to stay motivated. Consistency in workouts and dietary choices will yield the best results over time.
Remember, everyone's body is different. Genetics also play a role in where fat is stored and how easily it can be lost. Stay focused on healthy habits, and be patient as you work towards your aesthetic goals.

More Core exercises

Core exercises are essential for strengthening the muscles of your abdomen, lower back, hips, and pelvis. A strong core enhances balance, stability, and overall functional movement, which are vital for daily activities, especially as you age. Here are some effective core exercises you can easily incorporate into your routine:

Plank

• How to do it: Start in a face-down position with your forearms on the ground, elbows aligned below your shoulders, and legs extended behind you. Keep your body in a straight line from head to heels, engaging your core. Hold this position for 20-60 seconds.

Bicycle Crunches

• How to do it: Lie on your back with your hands behind your head and legs raised to a 90-degree angle. Bring one knee toward your chest while extending the other leg out. Simultaneously, twist your torso to bring the opposite elbow toward the knee that is being pulled in. Alternate sides in a pedaling motion for 10-15 repetitions on each side.

Bridge

• How to do it: Lie on your back with your knees bent and feet flat on the floor hip-width apart. Press through your heels to lift your hips toward the ceiling, keeping your shoulders and head on the ground. Squeeze your glutes at the top and hold for a few seconds before lowering back down. Repeat for 10-15 reps.

Russian Twists

• How to do it: Sit on the ground with your knees bent and lean back slightly, keeping your back straight. Hold a weight or your hands together at chest level. Rotate your torso to the right, then to the left, while keeping your core engaged. Aim for 10-15 twists per side.

Side Plank

• How to do it: Lie on your side and prop yourself up on one forearm, ensuring your elbow is directly below your shoulder. Stack your legs and lift your hips off the ground, forming a straight line from head to feet. Hold for 20-30 seconds on each side.

Incorporate these exercises into your regular workout regimen to build strength and improve stability. Aim for at least 3 sets of each exercise, adjusting the reps and hold times according to your fitness level. As you progress, consider increasing the intensity or adding variations to keep challenging your core.