Diary / Justbobbi / Sep 26, 2022
Ab Rehab: 5 Things You Can Do For Real Results
Written by: FIT LIKE KRYS
Every couple of months I offer a fitness challenge via my Insatgram, @fit.like.krys, called "Ab Rehab." This challenge runs anywhere from 18-30 days. It has gotten hundreds of people real results and these are the top five things that you can implement now to make room for a fun summer. But who knows? Maybe you'll create a few good habits that will make it with you to beach season.
1. Kitchen Closed
The idea of “closing: your kitchen might sound odd, but try to think about it as a restaurant. It kind of is. With all sorts of food available at anytime, when you are feeling like a snack...your fridge is just a few steps away. I've found that actually hanging a sign or adding a phone alarm serves as a reminder that after a certain time, that's it. Allow yourself water and tea, but after 8pm, (fridge) lights out. (If you have a profession where 8pm doesn't make sense, then adapt.)
2. A Plank a Day...
A simple, full body and totally effective movement that is accessible to any fitness level: the plank. I suggest starting off with 45 seconds a day. If that feels good, try one minute a day. Once you are able to hold that, try a one minute hold, but now 2x a day. Try this for a couple weeks, not only will your tummy start getting toned, your arms will get a nice burn too. No need to take a day off, it's a short full-body burn that you can incorporate daily.
3. Short Abdominal Workout Daily (10 minutes or less)
If I have learned anything through my fitness journey and my clients results, it's that a little everyday goes a long way. The internet is amazing for sourcing short workouts. Just search #abworkout or browse youtube. If you can't find anything, try this 4 minute workout:
Complete 3 rounds, no rest
- 20 seconds quick feet
- 20 seconds high knees
- 20 seconds Russian twist
- 20 seconds reverse crunch
- 20 seconds crossbody mountain climbers
4. Eat a Green Meal
Replace one of your meals with a smoothie or Juice. Think green, fresh, organic. This is a nice break for your digestion system without losing the nutrients you need to fuel you for your day. Here are my two favorite meal replacement drinks:
- Almond Milk
- Peanut Butter
- 1/2 Banana
- Collagen powder
- 1 Orange
- 1/2 Carrot
- A little ginger
- A little lemon
5. No Snacking
If you make this a rule for yourself, you'll realize how much you break it. Plan to eat 3-4 balanced meals a day. The only snacks allowed under my no snacking rule are fresh fruit or fresh veggies. This is MAJOR in cutting your overall calories for the week. What to do to beat the cravings? There's lots of advice out there. Try everything. See what works for you. But my advice to my clients? Deal with it. If you are eating 3-4 balanced meals, you are NOT hungry. Drink water, tea and understand it takes time to create a new habit. So be strong, and don't snack!