teaching you ABS in 5 seconds
THE SECRET 👇🏼
what people get wrong:
❌ endless crunches
❌ cutting calories too low
❌ training abs every day
❌ chasing calorie burn instead of muscle growth
❌ never using progressive overload
❌ going through the motions without bracing the core
how to ACTUALLY build abs:
✨ train your abs like any other muscle with weighted exercises (cable crunches, machine crunches, dumbbell crunches)
✨ hanging leg raises for your lower abs
✨ planks, dead bugs, flutter kicks and deep core body
weight exercises
✨ train your deep core 2x/week
✨ train weighted abs 2x/week with progressive overload
✨ get lean enough for your abs to show
tips:
🫰🏼 focus on squeezing your abs every rep, not just going through the motion
🫰🏼control the lowering phase and slow your reps
🫰🏼 practice stomach vacuums to strengthen your deep core and improve control
🫰🏼 prioritize a diet full of whole, minimally processed food that support digestion
🫰🏼 sleep 8+ hours, walk 10k steps, drink 1 gallon of water, and aim for 1g of protein per pound body weight DAILY !!!!!
and of courseeeeee stay consistent & be patient 🥰
follow @jac for realistic fat loss tips for women who are DONE with the binge/restrict cycle 🫶🏼
outfit @gymshark | dc JACS10
I used to think that doing as many crunches as possible every day and cutting calories drastically was the key to visible abs. It turns out, that's a common misconception. What really helped me was treating my abdominal muscles like any other muscle group — that means incorporating weighted exercises like cable crunches and dumbbell crunches, as well as hanging leg raises to target the lower abs effectively. One important discovery was the role of progressive overload; gradually increasing the resistance or difficulty of ab exercises helped my muscles grow stronger rather than just burning calories. I also started focusing on the quality of each rep, really squeezing my abs and controlling the movement instead of rushing through sets. This mind-muscle connection made a huge difference. Besides training, I prioritized strengthening my deep core muscles twice a week with planks and stomach vacuum exercises, which improved my posture and overall core stability. Of course, abs are made in the kitchen too. I stopped obsessively cutting calories and instead focused on a balanced diet filled with whole, minimally processed foods that supported digestion. Drinking plenty of water, sleeping well, and staying active throughout the day by walking 10,000 steps helped me lose fat sustainably. Remember, getting lean enough to see your abs takes time, so consistency and patience are key. If you're tired of quick fixes and restrictive diets, adopting this holistic approach is a game changer for real, lasting results.