60 to 82
Mat, No Equipment
Low Impact, Toning
Getting a toned stomach takes much more than crunches - abs and oblique workouts like this one are definitely beneficial, but a healthy diet, total body strength training and various intensities of cardio are all at least, if not far more, as important as doing core exercises.
Here’s a breakdown on how to use this 10 minute abs and obliques workout video in conjunction with all of the other important variables listed above in order to get a lean core.
Eat clean! Eat for good health, not weight loss
You’ve probably heard the saying “you can’t out-exercise a bad diet”, or “abs are made in the kitchen”. Those lines are mostly true, though in the end it’s still a simple equation of calories eaten versus calories burned; over consume on a regular basis and you are going to see weight gain; create a deficit and you are going to lose weight. It’s a lot easier (and arguably more fun) to eat calories than it is to burn them, so it’s safer to make wise, moderate, nutrient dense food choices if you want to have a lean stomach and body. Keep your calorie consumption in check and eat for good health first and foremost, and you will be on the right track nutritionally to get and stay lean.
Total body strength training for more defined abs
Strength training – for the entire body, not just the core – is also essential to reaching and staying at a healthy bodyweight. Unfortunately, I often hear people talking about waiting until after they’ve lost the fat to start building muscle – that is a huge mistake! Building muscle helps you to burn fat more efficiently; you want it on your side while you are trying to lose weight, so don’t postpone strength training until you have hit some magic number on the scale. The muscles that you build will help keep your body fat lower, which is essential to having a lean belly or a six pack. You can strength train each muscle group 2-3 times a week, depending on your goals, how heavy you are lifting, whether or not you’re sore, etc. Women; do not be afraid to lift, and to lift heavy! We don’t have the proper hormone levels to bulk up.
Do various intensities of cardio for toned abs
It’s not all about cardio, but this kind of training does burn off calories (and improve circulation, endurance, heart health, etc), which is also important to being able to maintain a healthy bodyweight and seeing those core muscles. High intensity interval training (HIIT) is great for burning fat, but lower impact, more sustainable cardio also has its place in a training plan. HIIT should not be done more than 3-4 times per week, making longer duration low-medium intensity cardio a good option on those days where you are recovering from HIIT but still want to get in a good workout.
We estimate that this workout video burns 60-82 calories.