Fall is fast approaching and though the quest for the summer bod is gone, the maintenance of of our hard work is still essential. Health and fitness shouldn’t be the Sisyphus stone of our lives. It’s okay to reach a certain point and continue to build on it, rather than starting from scratch at the turn of the new year. Let’s focus on maintaining our midsections. Whether you want a flat stomach or a little bit of definition, there a are a few moves that will certainly give you what you’re looking for without taking up too much of your busy fall schedule.
Learn how to K.I.S.S.
You don’t need 17 different moves to see and maintain change in your body. Some old legends of sport have been known to maintain their strength by simply doing push ups, crunches and bodyweight squats. So we’re going to keep it at 3 moves:
Single Side Bicycle Crunch
Got the moves, here’s how to keep a routine:
Now the fun part! The reason we’ll only need three moves is because of the variety of sets we’ll use.
Day 1: Straight set
This will be your standard 3-5 rounds of each exercise. Hold the plank for 30 seconds to 2 mins, 12-30 leg lifts, and 10-20 reps on each side for the bicycle crunch.
Day 2: 16’s
Keep the plank timing the same but start the other two exercises at 16 reps each. On each set, decrease the amount of reps by one until you reach one.
So set 1: Plank 30 seconds, 16 leg lifts, 16 bicycles
Set 2: Plank 30 seconds, 15 leg lifts, 15 bicycles etc. and down until 1.
Day 3: Time is everything
Take three evenly sized pieces of paper and on each one, respectively write: 30 seconds, 45 seconds, 1 minute.
You’ll do 4 sets and at the beginning of each set, you’ll randomly select a piece of paper to determine the amount of time you’ll do each exercise for.
As you should know, flat stomachs are a result of hard work in the kitchen and on the floor. Don’t waste your workouts by eating crappy foods, while slaving away at the muscles. Cut out refined sugars, and find the best nutrition plan to suit your needs. By the time late winter, arrives you’ll be summer ready!