Develop bigger Arms and Rock Abs NO weights

1. Plank

Benefits

• Strengthens core (abs and lower back area)
• Tones abs and shoulder muscles

How To Do

1. Get into a push-up position.
2. Rest on forearms with arms positioned at shoulders’ width.
3. Contract your abs and glutes. Keep your body in a straight line.
4. Hold the position for as long as possible without allowing your hips to sag. Add time as you build core strength.
   

   2. Push Up

   Benefits

   • Tones arms, chest and upper body
   •  Strengthens core (abs and lower back area)

   How To Do

   1. Place palms on the floor at shoulders’ width.
   2. Extend your legs behind you so your body forms a straight line.
   3. Contract abs and glutes. This is the starting position.
   4. Take three seconds to lower your body until your elbows are at a 90-degree angle. Pause for one second. Take one second to raise your body to the starting position.
      

      Nutrition Tips

      Though exercise plays a role, nutrition is most important in unveiling six-pack abs. Here are some helpful nutrition tips to unveil your six-pack:

      Carb Cycling: Healthy carbs, like whole wheat and quinoa, can help you feel full and be a great source of energy. However, if your body doesn’t use carbs as energy, the storage of carbs in the body can contribute to covering your abs behind a curtain of fat.

      Replace soda with water: Soda is a major contributor to concealing your six-pack abs and widening the circumference of your abdominal/waist area.

      Fill up on water. Drink at least 64 ounces of water per day. Consume 16 ounces just before dinner. This will trick your body into feeling full to avoid overeating

      Load up on vegetables and fruit: This will assist in filling you up without consuming excess calories.

      Eat slowly: To assist with satiety and reduce your risk of overeating, slow down the pace at which you consume meals.

      As good and flavorful as food may be, not all meals or food items are good for you. Some may be too fattening and some may be too sweet. Some may be too salty and some use way too much processed meat.

      THINK ABOUT IT!