Abs Workout Routine and Diet

For many people, a major goal when it comes to working out is strengthening their core and achieving a six-pack. But once they’ve signed up for the gym membership and get down to work, those coveted chiseled abs always seem to be just out of reach.

If, after following multiple workout routines and diets, you still haven’t been able to get your muscles to tone up, we’ve developed a guide to the best abs workout routine and diet for you.

What are the Benefits of a Consistent Abs Workout Routine and Diet

No matter how many reps you do or how many veggies you eat, none of those things will give you a godly six-pack if you don’t stay consistent. You may train for more than three hours one day, but those three hours is basically a waste of time if you don’t continue the routine or go back to junk food and sugary snacks the next day.

Your body needs to adapt to these new changes. To thrive and grow muscle properly, you need to move every now and then. Say you work out five days a week, and then have a rest day ーletting your muscles rest is very important as well. On that rest day, even if you aren’t supposed to follow your abs workout routine and diet, you can still go for a walk, stretch, or ride your bike. 

Moreover, one study revealed that people who have an active lifestyle are 60% less likely to develop an anxiety disorder. Having strong mental health is equally important to achieving a healthy body, which is why giving yourself at least 30 minutes a day to move is key to giving your muscles time to adapt and your brain the time it needs to reorganize its stress response.

How to Plan for an Abs Workout Routine and Diet

It may be confusing to know how to begin when deciding to follow an abs workout routine and diet. Besides willpower, you also need to plan and create a schedule that suits your needs and allows you to follow the regimen without an opportunity to bring up an excuse.

Gather the Right Gear

Some workout plans and diets may require gear and devices you don’t own. For instance, a kitchen scale is ideal for those diets that need exact measurements. This divide will help you prep your meals without worrying about not having enough or too much of each ingredient.

You also need to get comfortable sportswear and a workout mat. The latter is ideal for giving your body the support it needs while exercising and avoiding injuries. There’s a myriad of exercise mats that can do the trick, but ideally, you should get one that is non-slip and thick enough to support your joints.

Set the Date

Take a calendar or set the alarm to mark the day you’ll start your abs workout routine and diet. Try to choose a day you like and a time that works for youーthere are several benefits of working out in the morning, but any time that fits into your schedule is equally ideal. Prepare yourself by taking out the clothes and gear you’ll use the day before and leaving them in a visible place.

Make a Meal Plan

Once you get to know the diet, go grocery shopping and get all the food you need, including the exact quantity you’ll need, before starting your diet. This way, you won’t run out of an important ingredient and can properly create a balanced meal plan for each day. We will discuss the exact diet you can follow to complement this abs workout routine in more detail below.

Create a Positive Mindset

If you have a hard time staying motivated, try writing a list of reasons why you want to begin this journey. If you wish to look better, be stronger, or have a healthier lifestyle, write it down and place the list in a visible place. Every time you doubt yourself, read the list and reassure yourself that you can own your mornings and have the body of your dreams.

What to Keep in Mind with Your Abs Workout Routine and Diet

Our body is a complex mechanism that reflects our genetic composition and habits. While diets may work across the board, each person is subject to different conditions that determine their effectiveness. The same is true for exercise routines.

For this reason, we recommend that you consult a nutritionist and a certified personal trainer to verify that the abs workout routine and diet we’ve laid out here are appropriate for your body composition, weight, genetics, and even medical conditions. 

Furthermore, we recommend that you don’t modify the diet to make it more extreme. While we’re often led to believe dieting is a process where you “eat less,” it’s really about eating better. Don’t starve your body by skipping meals, instead, give it the food it needs to be healthy.

Finally, you can’t expect changes to be visible overnight. Give your body about two to three months, or even more, to see real results. While it may look like nothing has changed during the first weeks, understand that your body is adapting to these changes internally before it shows them externally.

Abs Workout Routine and Diet Explained

This abs workout routine and diet consists of a series of strength and core exercises mixed with cardio to tone your muscles and cut belly fat. We recommend that you alternate this routine by doing abdominal circuits one day and cardio on the other.

Workout Routine

During the first three weeks, you’ll follow the next exercise routine three times a week to work your abs and give your body time to adapt:

• Dumbbell crunch (15 reps, 3 sets)
• Reverse oblique crunches (15 reps each side, 3 sets)
• Leg extensions (15 reps each leg, 2 sets)
• Elbow plank (2 sets for 30 seconds)

From here, do some cardio two or three times a week (have at least one rest day). You can opt for a light cardio exercise like walking, going for a run, or jumping rope.

For week four through week five, change your routine and follow these exercises:

• Pulldowns (10 reps for 30 seconds)
• Bent-leg knee raise (15 reps, 2 sets)
• Bridge (2 reps for 30 seconds)
• Mountain climbers (15 reps each side, 2 sets)

Finally, weeks six to eight consist of the following series of exercises:

• Cable crunch (15 reps, 3 sets)
• Plank hold (1 minute, 3 sets)
• Back extension (15 reps, 2 sets)
• V-up (10 reps each side, 2 sets)

You can mix different circuits after deciding which ones work best for you and your goals.

Diet 

Aside from exercising consistently, following a diet that helps you tone and build muscle will help speed up the whole process.

We recommend eating the following foods:

• Whole grains: oats, barley, and quinoa are high in fiber and enhance digestion and increase your body’s energy use.
• Protein: egg whites, chicken breast, fatty fish, and legumes are amazing sources of protein, fiber, vitamins, minerals, and nutrients that can help improve body composition and reduce belly fat.
• Tea: black and green tea stimulate weight loss and digestion and also help increase the number of calories you burn during the day.
• Vegetables: broccoli, cauliflower, and spinach are a great addition to your diet, as they are non-starchy, meaning they have a low glucose index. As a result, they don’t generate fat and stimulate metabolism.
• Nuts: peanut butter, almonds, walnuts, and Brazil nuts can decrease belly fat and contain healthy fats, which are necessary to tone your muscles.

If you are looking for an inspiring way to start the day, check out other diet and exercise routines to see which ones adapt better to your needs. You can also learn about morning routine apps to track your progress and easily incorporate this abs workout into your daily routine.