I have just started doing the sit ups again and made some major changes in my life so follow me as I try to get healthier in my fifties. I am now more inclined to do planks to help develop the stomach muscles.
The Secret To Those Perfect Abs
I’m afraid to say the secret is a good healthy diet and exercise. Stop ! Before you all close the page down huffing and puffing I am not suggesting that you eat salad and chicken for the rest of your life and workout like a Greek God 3 times a day. If you need / want to look a little trimer and firmer around the waistline then you only have to make some small changes to your lifestyle. Getting started is probably the hardest part so if you need a little motivation to start with try this article “Its Cool To Be Fit“.
I have to confess that I have fell of the exercise wagon again so I have just started again. I am on day 3 and the exercise’s I do before I come downstairs for my breakfast are 15 sit ups and 10 press-ups with my knees on the floor. Yep at the moment we are talking about less than 5 minutes of activity in the morning and its that simple to start with. As I sit here typing this article I can feel the muscles in my stomach tingling and a little achy which of course its good. If it hurts then it worked. So I have challenged myself to be able to do 100 sit ups by the end of month 4.
I am keeping a brief dairy at the bottom of this post on the progress to the 100 sit up challenge so please do have a read. It may inspire you to start your own exercise regime or even give you a giggle about my failures of the day. Along the way there will be failures and successes. Ultimately I will succeed.
I will also be adding some of the tasty healthy food creations of mine along the way which might look tasty enough for you to give it a try. The rest of the food I cook will definitely not be contributing towards the perfect abs but will help me do the 100 sit up challenge.
Perfect Abs ; The Muscle Groups
Ideally you want to target all the muscles in your stomach so a variation on the basic sit up is needed. This also has the added benefit of not becoming bored with doing the same exercise over and over again. Do not start with doing to many sit ups to get the perfect abs you want continuity 5 days out of would be a good start and you will only need to perhaps start with 10 sits ups. If you get bored easily like myself and do not want to spend the time doing 100 sit ups (eventually) then add a little weight to the exercise. The stomach muscles are like every muscle in the body in that they respond well to resistance training.
The Perfect Abs : How Do Muscles Grow
Since you put enormous pressure on multiple muscles in your body, the muscles fibers undergo a change at the cellular level; they actually experience infinitesimally small damage. The word ‘damage’ gives most people chills, as it is rarely a positive term, but rest assured, damage in this case is precisely what you need to grow muscles.
The damaged cells release molecules known as ‘cytokines’, which call on the immune system of your body to repair the minor injuries. The immune system sends its ‘doctors’ to repair the damage and voila! You have just built stronger muscles! (Source)
The Key To keep exercising is Variety
ABSThe star of the ABS-CBN daytime soap “Ikaw Lang ang Iibigin” shared her workout routine in a video by the local fashion magazine Preview. One of the three exercises she demonstrated is the Russian twist which, she said, targets the obliques … WATCH: This is Coleen Garcia’s secret to ‘rock solid abs’ – ABS-CBN News
“And if you think about the running gait, only a single leg is on the ground at any one time, so doing moves that work your abs, back, and hip flexors will promote stability and make your workouts easier and better,” says Tony Maloney, a spokesperson … The One Move You Should Be Doing, Based on Your Favorite Workout – Greatist
The Perfect Abs
If the idea of another crunch is driving you insane then this next method could be the one your looking for
Men’s HealthNo crunches. No sit-ups of any kind. Just three moves that challenge your stability. All you need is a kettlebell. This 3-Move Kettlebell Combo Will Show Off Your Abs In No Time … – Men’s Health
Regular exercise is not just good for your waistline – it flexes your brain as well. That is according to a new study by the National Institutes of Health, which found running once a day has a transformative effect on cognitive health. Examining mice … Forget toning your abs – exercise beefs up your brain: Study shows how running transforms your cognitive health … – Daily Mail
Aerospace is the boxing studio where you’re just as likely to throw punches alongside a Victoria’s Secret model (Adriana Lima is a huge fan!) as you are a. Boxing Ab Workout | POPSUGAR Fitness – POPSUGAR
Complete 20 repetitions of each of these 3 core activating exercises, then immediately start over and do 18 repetitions of each of them, then 16, then 14, then 12/10/8/6/4/2. You should be able to finish in less than 3 minutes… and if you still want … Is This The Quickest Abs Workout Ever? – Hit 107
While celebrating Asia Argento’s birthday in Italy, the couple was photographed in swim gear at a hotel pool. Unsurprisingly, Bourdain, whose many interests know no bounds, appears to be sticking to one pursuit in particular: jiu-jitsu. Jiu-jitsu is a combat sport that emphasizes core strength, flexibility, and endurance.
Last year, the chef/adventurer said he trains every day, no matter his location on the globe. In New York, he trains at Renzo Gracie Academy. “An hour private and then an hour and a half general population. That’s basically Fight Club,” he told Nuvo.
Bourdain doesn’t use machines or weights, and he also competes. “I have had my ass kicked everywhere in the world. I am a 60-year-old blue belt who doesn’t suspect he will ever make it to black belt in this lifetime,” he told Men’s Journal. (Bourdain is 61 years old now.)(RIP)
So my advice to getting those perfect abs is start slow and do not aim for the unachievable to start with. If your goal is to achieve 100 sit ups then set realistic goals.
Perfect Abs Workout Schedule 100
Ideally you do want to give your muscles some time to recover, rest and rebuild. The most you want to train them is any 5 days in 7. You could have just a single day off or like myself at the moment I have the weekend off giving 2 days rest. Also look at the links above and do vary the type of exercises you do to tone up those abs
- Week 1 = 15 sit ups
- Week 2 = 20 sit ups
- Week 3 = 15 sit ups
- Week 4 = 25 sit ups
- Week 5 = 30 sit ups
- Week 6 = 30 sit ups
- Week 7 = 40 sit ups
- Week 8 = 50 sit ups (take 3 days rest in the week if the muscles become tight)
- Week 9 = 50 sit ups
- Week 10 = 60 sit ups
- Week 11 = 70 sit ups
- Week 12 = 80 sit ups
- Week 13 = 85 sit ups
- Week 14 = 90 sit ups
- Week 15 = 95 sit ups
- Week 16 = 100 sit ups
Yes it is 4 months before you hit 100 sit ups in the search of creating a perfect set of abs but you have to make it achievable. If you feel you can progress a little quicker then do so but be WARNED. Those muscle can be very sore the next morning and you may feel like not even doing a single sit up so do pace yourself. The advice above is only advice and of course you do not have to increase at the rate suggested but ensure that you train weekly and just don’t stop.
Good luck and please share your progress with us.
If you are unsure of your fitness and have any concerns before starting an exercise routine please speak with a medically qualified person.
The Perfect Abs : 13/11/17 Update
I must confess that I am a little behind on my original schedule as I went to France for the week when the kids were off school so I did what the French do and had to red wine and food. I am currently at week 4 schedule in terms of the amount of setups I do each morning so I am going to stick with that and push forward. I am also doing press-ups in the morning straight after my setups. Today I managed 22 press ups and I still have my knees on the floor. The president ups is one exercise that I have never been any good at in my entire lifetime so I am determined to keep them up as well. The consequences of doing my regular sit-up regime are having results. Now when walking the kids to school I have noticed that I am standing up straight along with feeling that little bit taller and confidence within myself. Oh occasionally when I stand up straight and stretch my stomach muscles are really sore. As I said before, if it’s not hurting then it’s not working so all good. Yes some mornings I get up and the last thing I want to do is exercise but so far I have pushed through. Until the next update goodbye and I hope that you are all keeping the faith as well.
The Perfect Abs : 16/11/17 Update
Tuesday this week I had a day off, excuse is, err well it was busy in the house first thing and I just didn’t have the mojo. Good news was I took the dog for a walk as usual and had a little jog on that day but felt really demotivated the rest of the day. Wednesday I woke up feeling much better and in fact did 30 sit-ups & 15 crunches as well but the press-ups I managed 20. I hate press-ups.
Thursday morning still feeling good so pushed out another 30 sit-ups and managed 25 press-ups. I still hate them but I am keeping the strictest form as I can to ensure I work all the muscles. I am not about to say I did 50 press-ups when I haven’t after all I am only competing against myself and maybe old age.
Perfect Abs Workout Schedule 100
Ideally you do want to give your muscles some time to recover, rest and rebuild. The most you want to train them is any 5 days in 7. You could have just a single day off or like myself at the moment I have the weekend off giving 2 days rest. Also look at the links above and do vary the type of exercises you do to tone up those abs
- Week 1 = 15 sit ups
- Week 2 = 20 sit ups
- Week 3 = 15 sit ups
- Week 4 = 25 sit ups
- Week 5 = 30 sit ups
- Week 6 = 30 sit ups
- Week 7 = 40 sit ups
- Week 8 = 50 sit ups (take 3 days rest in the week if the muscles become tight)
- Week 9 = 50 sit ups
- Week 10 = 60 sit ups
- Week 11 = 70 sit ups
- Week 12 = 80 sit ups
- Week 13 = 85 sit ups
- Week 14 = 90 sit ups
- Week 15 = 95 sit ups
- Week 16 = 100 sit ups
Yes it is 4 months before you hit 100 sit ups in the search of creating a perfect set of abs but you have to make it achievable. If you feel you can progress a little quicker then do so but be WARNED. Those muscle can be very sore the next morning and you may feel like not even doing a single sit up so do pace yourself. The advice above is only advice and of course you do not have to increase at the rate suggested but ensure that you train weekly and just don’t stop.
Good luck and please share your progress with us.
If you are unsure of your fitness and have any concerns before starting an exercise routine please speak with a medically qualified person.
The Perfect Abs : 13/11/17 Update
I must confess that I am a little behind on my original schedule as I went to France for the week when the kids were off school so I did what the French do and had to red wine and food. I am currently at week 4 schedule in terms of the amount of setups I do each morning so I am going to stick with that and push forward. I am also doing press-ups in the morning straight after my setups. Today I managed 22 press ups and I still have my knees on the floor. The president ups is one exercise that I have never been any good at in my entire lifetime so I am determined to keep them up as well. The consequences of doing my regular sit-up regime are having results. Now when walking the kids to school I have noticed that I am standing up straight along with feeling that little bit taller and confidence within myself. Oh occasionally when I stand up straight and stretch my stomach muscles are really sore. As I said before, if it’s not hurting then it’s not working so all good. Yes some mornings I get up and the last thing I want to do is exercise but so far I have pushed through. Until the next update goodbye and I hope that you are all keeping the faith as well.
The Perfect Abs : 16/11/17 Update
Tuesday this week I had a day off, excuse is, err well it was busy in the house first thing and I just didn’t have the mojo. Good news was I took the dog for a walk as usual and had a little jog on that day but felt really demotivated the rest of the day. Wednesday I woke up feeling much better and in fact did 30 sit-ups & 15 crunches as well but the press-ups I managed 20. I hate press-ups.
Thursday morning still feeling good so pushed out another 30 sit-ups and managed 25 press-ups. I still hate them but I am keeping the strictest form as I can to ensure I work all the muscles. I am not about to say I did 50 press-ups when I haven’t after all I am only competing against myself and maybe old age.