Natalie Jill shares four ways to build visible abs with bodyweight exercises: eat unprocessed foods and control calories, skip machines and use compound movements instead, engage your core throughout the day, and increase workout intensity. She recommends planks and references her Rev4 DVD and 12 Week Super Shred programs.
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Hi, guys. Natalie, Jill. Welcome back to Happy, Healthy and Fit. Today we're talking about how to get abs. Here's the news that you're gonna not believe, but I'm telling you, everybody has abs. You do. It's true. Even you. You have abs, they just may be hiding under a layer. So we all have them. It's just, are they showing? Are they not showing? And are we using them daily? Because that's what's really gonna get them to show. So I'm going to share with you today my four tips on how to get abs to come out of hiding. The first one, I know you've heard it before, but it's diet. And it's diet in a way that you may not be expecting. It's not about measuring every little thing and monitoring every single thing that goes in your mouth. What it is about is making sure you're eating natural, unprocessed, real foods most of the time. Because when you do that, you're going to eliminate your chances of having that bloat, that extra layer of water. It doesn't do anything to help us see those abs. And we're also going to give our body the best nutrients so we can be eating right. So we're going to see that definition. You also want to make sure you're eating less than you're storing, which means you do have to watch overall portions. And when we eat natural, real, unprocessed foods, we tend to eat what our body is requiring and what we need. And we're able to listen to our own body and our cravings. As soon as we start adding in those processed foods with all of the extra chemicals and ingredients and artificial stuff, that's when cravings get thrown off. That's when we crave more, that's when we want more. And we tend to overeat. And we also tend to get bloating and reactions from that, which does not help with getting the abs. So diet is the first thing that is important. The second thing is stay away from the machines that fully isolate. Why? Because. Because as soon as you're working out with just equipment that isolates, you're not using your core, you're not using overall training. So when you're doing something like working your arms or working your legs, if you're isolating, you're not involving that core. And when you involve your core on a daily basis, you're gonna strengthen those abdominal muscles, strengthen that core, and those will start to get stronger and show through. Especially when you're watching that diet. The next thing is always use your core. Always, always make sure throughout the day that you're not hunching over, you're not arching too much. You're really thinking about engaging that core, keeping everything tight, thinking about it, being aware of it. Because the more you're using that core, the more you're training those abs and the more you're gonna see them come out of hiding. The next thing, which a lot of people tend to forget, is upping the intensity. You still have to do the work to lose the fat so you can see it. And when you up your intensity in your workouts, that changes everything. You go more into a fat burning mode. You're going to increase your overall calorie burn and you're going to start to see those abs. So up that intensity. It's not a magic rep number, a magic time, or a magic specific exercise, but it's upping that intensity and making it challenging for you, working that core and those abs and you'll start to see them. So although we can't spot reduce the fat, you can lose overall body fat through upping the intensity, developing the muscles, changing your diet, eating less than you're storing, eating a natural unprocessed food diet, and constantly being aware of training functionally and using that core. That's how you get abs. Now, I do have some of my favorite exercises. Plank based exercises are the bomb dot com. That's the ones that I love because plank exercises are very challenging. They use your own body weight and they really work that core. So just taking a plank and, and doing variations from that is the best ab exercise you can do. So if you do nothing else, planks and variations from that. Now, to learn more about how to train abs and to get full workout programs and full workouts that you don't have to think through yourself, check out my link below. I've got lots of great stuff for you from my Rev4 DVD. Even the 12 week super shred, which is a designated program to help you get that definition and ultimately get those abs. See you next time. Bye.
