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How to Get a Flat Stomach Without Crunches Or Sit-Ups
OK let’s face it – most, if not all people want a flat, slim midsection. But for the majority, no amount of crunches or sit-ups seems to get the job done. Have you ever heard or asked yourself this?
“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”
Now, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:
Myth #1 – Losing weight is the key to showing off your abs WRONG! The key to seeing your abs is fat loss, not weight loss. It seems like semantics, but hear me out. Your body consists of fat mass and lean body mass (water, muscles, bones, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a roaring metabolism: one that eats your fat stores and builds muscle like clockwork. By improving body composition, you will put yourself in the best position to get that oh-so-desired six-pack.
So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process, you will end up slowing your metabolism, reducing performance and losing that good muscle tone. But if you lose 17 lbs on the scale and you manage to maintain or gain lean muscle mass, you will increase performance, see more visible definition in your body, and primarily lose body fat.
The scale can be misleading as there are a number of variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. If youare going to keep a scale at home, DO NOT get on it every day, every other day or even every week. It is such an anchor, especially for women. Get off the scale and get over the numbers. The real goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after photos, and of course the mirror for the most accurate progress tracking. Don’t get me wrong, the scale has its place and is important, but it shouldn’t be the thing you put all your faith in.
Myth #2 – Do a lot of abs work to preferentially burn off stomach fat WRONG! Spot reduction does not work. You can’t just work the muscles of a certain area of your body and expect the fat in that region to go away. Think about it: almost everyone does crunches, but relatively few people perform total body workouts. So, with all these crunches, we wouldand and see nothing but people with flat stomachs and fat deposits everywhere else on their body (arms, legs, etc.). But think about how many people you know and see on a regular basis who have more than a few inches to lose in their midsection. See what I mean – spot reduction doesn’t work!
The thing is, your body loses fat in a genetically predetermined way when there is the appropriate caloric deficit AND hormonal environment created by proper diet and training. So your best approach would be: burn as many calories as possible during your workouts by involving your whole body every training session (not just your abs), so you recharge your metabolism and continue to burn an increased amount of calories AFTER your workout. Multi-joint compound movements like squats, push-ups, lunges, etc (or better yet, total-body exercises like squat to press) burn far more calories than isolation movements like crunches and sit-ups. So be sure to focus on these moves first and then when you have time you can do some additional core work.
Myth #3 – Crunches and sit-ups are the best exercises for your abs WRONG! The scientific term for your six-pack muscles are your rectus abdominis. For years, we’ve been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups, because these trunk flexion exercises create the muscles you want to see in the mirror “burn”. However, the true function of the rectus abdominis is to prevent hyperextension (excessive bending back of the spine), not to bend forward again and again. Every time you brace your abs (think a light crunch before getting punched in the gut) and pull your belly button in back, you’re effectively stabilizing your spine in a safe, neutral position. And the moment you relax your abs and lose that tight abs position, your back will start to hyperextend, putting you at greater risk for injury.
For the best looking and strong midsection focus on stabilization exercises in all three planes of motion (sagittal – front to back, frontal – side to side, and transverse – rotation) by using pillar exercise variations (also called planks). In addition to training the true “anti-extension” function of your rectus abdominis or “six-pack” abs, these bridging/stabilization exercises also activate the key transverse abdominus muscle, or your deep abdominal stabilizer, which surrounds your spine wraps and you support internal organs. Do you want to reduce back pain? Then strengthen these inner abs as the key to optimal posture and performance in addition to injury prevention. Just another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.
Myth #4 – Do lots of long duration cardio to burn the fat covering your abs WRONG! Both scientific research and real-world case studies show that aerobic training for fat loss alone does not work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between maximum effort and active recovery, has been scientifically proven to burn more fat AFTER the workout than regular exercise. However, why not perform both resistance interval training and cardio interval training to combine the best of both worlds? More on this to come!
The Anti-Crunch Six-Pack Abs Blueprint:
Step #1 – Lose the fat covering your abs so you can see them
A.) Eat to lose fat and increase metabolism – Drink at least 2-4 cups of water immediately after waking up and then drink at least 1-2 cups of water every 2 hours when 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 thereafter for a total of 5-7 meals per day (ie 3 meals, 2 snacks (half of your meals and workout nutrition))
– Focus on a wide range of organic lean proteins, natural fats, and fruits and vegetables Sample One-Day Menu: Breakfast – Scrambled Eggs, Greens, and Turkey Sausage or Bacon Mid-Morning Snack – Mixed Nuts and Fruit / Veggie of Choice
Lunch – Chicken, Salmon, or Shrimp Caesar 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 , an essential fatty acid (EFA) supplement, a probiotic (good bacteria) supplement, and a vitamin D3 supplement.
Use The Carb Reduction Blueprint: Use the following step-by-step process in the exact order listed to break through any plateaus in your six-pack abs quest.
Step #1 – Replace all white carbohydrates with 100% whole carbohydrates and all refined sugars with natural sugars Step #2 – Limit all whole carbohydrates and natural sugar consumption within 1-2 hours after workout or immediately after waking up for breakfast
Step #3 – Replace all starches and sugars with fruits and vegetables Step #4 – Replace all fruits with green vegetables Step #5 – Strategically use carbohydrates and calorie cycling to take your body to the next level (This is beyond the scope of this article but the success you can achieve from this strategy is powerful)
B.) Exercise to lose fat and increase 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 circuit of five exercises. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
1 Hip Extensions
2 Push-up variation
3 Single-Leg Wall Sit
4 Body Weight Rows
5 Upper Body Twist 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)
30-30’s – You will alternate between 30 seconds of maximum effort and 30 seconds of active recovery. You will perform this 1 minute circuit up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following bodyweight cardio exercises for the ultimate at-home workout:
1 Stationary Running
2 Jumping Jacks Variation
Step #2 – Train your abs based on their true function: STABILIZATION Below is a core workout that would appear in my boot camp. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these moves and follow everything else I mentioned above, you’ll have a sweet pair of rock hard abs to show for it… just wait and see!
The Power to the Pillar Workout – Tabata Style This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar is collectively made up of your shoulders, hips and core. It is the strength of your body, basis for 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 one minute of rest and transition before moving on to the next exercise listed.
For maximum benefits, you should try to maintain a tight pillar position during all movements by actively pulling your navel toward your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well:
“suck in your crotch” “dive under your butt” “around your lower back” “give yourself a wedgie” “be flat as a diving board.” Exercise #1 – First pillar variation (static or dynamic)
Exercise #2 – Left Side Variation (Static or Dynamic) Exercise #3 – Right Side Variation (Static or Dynamic) Exercise #4 – Behind Pillar Variation (Static or Dynamic) Today marks the beginning of a new era in core training and it’s my sincerely hope you take this powerful information and run with it.
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