I am thin and have this layer of fat over my abs that I want to get rid of. In order for your answe to be believable, please tell me your routine methods that you do thru out the work out time. I know Cardio will lose it, but I just want to know how long am I suppose to do it and how many days should I do it. Also, name me the foods I need to avoid and the ones I need to consume and how much of a portion should I eat (Im 5'11 weighing 171). My arms and legs are in pretty good shape, but the belly has got to go! My abs will be visible with your help
this is a fun workout for abs (if you can get past the cheesy instructor and music) You should feel it work straight away. DO it once, twice or three times a day if you're up to it. As for cardio.. jump rope, running and swimming are all easy ways to get the heart pumping and fat burning.. go for a run/swim in the morning and at night, and jump rope in spare time.
Exactly the same situation here. I'm still working on it, but to burn the belly fat, I would suggest changing diet first. Eat more protein rather than carbs. Second, cardio basically works out the fat. Anything you push, pull, heave, grunt or lift is only building the muscle whereas cardio requires energy that is ultimately taken from the fat. For my routine, I do jogging, a few sprints, a ladder course is definitely helpful for quick energy burn, a few cone drills, light hurdles, and of course, crunches and sit ups. Most importantly, to burn the fat, jog a lot, the rest is helpful but not as effective as jogging/running
If you want to work specifically on abs, do sprints rather than long runs. The best ab exercise without equipment is the bicycle where you lay flat on the ground, and you bring your knee about half way to your chest and touch it with your opposite elbow. The only food suggestion I can give you is to eat 6 small meals, and get protein.
10 situps 10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air) 10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process) 10 back hypers (lay on stomach, basically a reverse cruncher) 10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground) 30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs) 10 side crunchers each side 10 regular crunchers 30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one) 10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.) 10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first) 10 Forward Rows (Way too hard to explain, google it) 10 Russian Twists (Google it) 10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action) Finish with a bridge for however long you think you can do it. Once this routine becomes easy, don't up the reps, just do the whole routine twice. (Left a few out for explanation's sake) Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still. Do it and you will have some abs.
