The Secret That Makes The Diamond Abs Workout So Effective
I bet you’re wondering how can this program step up from the crowd…
Well, unlike the other abs workout programs for women, this one has a secret strategy, that’s different from the other workout programs:
In this workout, I use different exercises for every training.
And why is that?
Because our muscles adapt to the exercises faster than we think:
Your body adapts to any type of exercise. The first time you go run a mile, it is probably going to be rough. But by the 40th time you run a mile, it’s a lot easier, right? As you get used to a type of exercise, it becomes less challenging and, as a result, less effective. That’s why it’s so important to mix it up.” – Jillian Michaels
Starting from this point, I made an abs workout for women that is truly challenging to the muscles, and doesn’t let them adapt to it.
And how I did that?
I packed 4 different ABS training sessions with 24 different abs exercises, and 1 bonus cool-down with 6 abs stretches.
That’s what makes it challenging and muscle changing – the exercises are made to engage the ab muscles in different ways every single training.
Every training contains 6 abs exercises, 2 lower abs exercises, 2 oblique exercises and 2 six pack exercises.
This is why the 10 or 15 minutes ABS workout doesn’t work, because they say you should do the same workout for a month or two, and you end up doing the same ab exercises every training.
Your ab muscles are adapting to the movements faster than you think, and you get no results.
That’s why this program works so great:
I picked the most effective ab exercises for women and arranged them into 4 different days.
Here’re the other things that make this program so effective:
- It treats the ABS like any other muscle group – with time and dedication;
We dedicate time and a lot of energy in every training.
- The duration of the training is not counted in minutes, but in sets and reps;
Breaking down the exercises in few sets allow the abs to get challenged to the maximum.
- The exercises are easy to remember and they’re printable.
- There are exercises for every different ab muscle, every training.
- You don’t have to exercise your abs every day;
Twice a week is more than enough if you are doing full body workout program, and if not, 4 times a week will make the deal.
Now let’s get started with the best ab exercises!
Training #1
Oblique muscles exercises:
- Russian twists
- Front side bends
Lower ab exercises:
- Straight leg raises
- Alternating curls
Six Pack exercises:
- Push throughs
- Mountain climbers
Training #2
Oblique muscles exercises:
- Heel touches
- Side mountain climbers
Lower ab exercises:
- Insanity leg raises
- Pulsing plank dips
Six Pack exercises:
- Roll ups
- Vertical crunches
Training #3
Oblique muscles exercises:
- Windshield wipers
- Side plank dips
Lower ab exercises:
- Seated crunches
- Stand up leg raises
Six Pack exercises:
- Butterfly crunches
- Bent legs roll ups
Training #4
Oblique muscles exercises:
- Plank twists
- Bicycle crunches
Lower ab exercises:
Six Pack exercises:
Important notes:
- 1 training = 1 day workout;
- Every one of these exercises should be done in a motion of 3-4 sets and 15 reps;
- The breaks between the sets should be approximately 20 seconds, but never more than 30 seconds;
- You can always mix up the exercises by your choice;
- Make sure to do the ab exercises slow and right, while you focus on the form.
- In time, you can start using light weights or resistance bands for some of the exercises;
- These are the best ab exercises for women, but they work for the best packed with a nice nutrition plan and full body workout program.
How many times should you do these training sessions?
Here’s an example:
- Day 1: Training #1
- Day 2: Cardio 30-40 minutes
- Day 3: Training #2
- Day 4: Cardio 30-40 minutes
- Day 5: Training #3
- Day 6: Cardio 30-40 minutes
- Day 7: Rest
- Day 8: Training #4
- Day 9: Cardio
…and then right again from the start ??
For cardio days, you can run, hike, rope skip, do elliptical workout, cycle, workout on a stepper, or do your personal favorite cardio workout program.
Cardio is important too, so don’t skip it.
Also, clean your diet out of junk food and sugars.
Source: www.
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