THERE’S A REASON SO MANY SELFIES FEATURE A SEXY SET OF SIX-PACKS
Well-defined abs are the hallmark of fitness, a chance to show off the hard work you’ve put in with training and diet. And this one-month plan can help take your middle to the next level. “I’m a big fan of mixing up exercises so you never get bored and creating challenges so you always feel like you’re improving,” says trainer Lacey Stone, who designed this program. Equally important is diet: “If you eat poorly, you won’t see results, but if you do the routine and get your diet in order—hello, midriff!”
30-DAY SIX-PACK CHALLENGE
Follow this plan for one month along with the diet tips on page 82 and watch those strong abs emerge.
WEEKS 1 AND 2
Frequency: Four times a week
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves.
WEEK 3
Frequency: Four times a week
Time: One minute per move (unless otherwise stated). Rest 30 seconds between moves.
WEEK 4
Frequency: Four times a week Time: Two minutes per move (unless otherwise stated). Rest 30 seconds between moves.
WEEK 1
DAY 1
AB REACH
Lie faceup on floor with legs lifted above hips and arms above shoulders. Crunch up, reaching toward toes, then lower back to start.
PLANK
30 to 60 seconds.
RUSSIAN TWIST 1
この記事は Muscle and Fitness Hers South Africa の April 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Muscle and Fitness Hers South Africa の April 2023 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
ALWYN UYS
What if your life changed in a split second? We always think that it will never happen to us. But to Alwyn Uys it did. A car accident at the age of 24 left him paralysed from the chest down. Alwyn gives HERS some brutally honest insight into his journey to become a Paralympic Gold Medallist.
HOLDING THE MIDDLE GROUND
The M135i feels like a good movie with a sad ending
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Relocate to Costa del Sol
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Izelle Hoffman is SA's newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.
WEIGHTLIFTER'S GUIDE TO VEGETARIAN CLEAN EATING
Think going meatless means you lose all of the lean muscle you’ve sculpted? Guess again: A balanced vegetarian diet allows athletes to get all the protein they need without sacrifi cing results. Here’s how.
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Exploring the Role of Supplements in Vascular Wellness
THE BEGINNER'S ESSENTIAL SUPPLEMENTS GUIDE
Confused about which supplements can help you shed fat, increase performance, and feel healthier? We take a look at a few fundamentals that every fit woman should include in her stockpile.
15-Minute Fat Burners
Give your metabolism a boost on even your busiest days with these high-intensity conditioning plans
20 MINUTE FAT BLASTER
Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.
Mind Your Fitness
Use these proven motivational techniques to power through your toughest workouts and stick to the strictest of diets—no matter how hectic your schedule gets
