How long will it take for my abs to get toned?
dollmeup asked:
I have been running for 20-30 minutes everyday and doing ab workouts, and piloxing (boxing and pilates from seventeen magazine) and eating smaller meals. I can see my abs forming but babyfat/stomach fat covers it up. If I continue my workout routine, how long will it take until my abs are toned?
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I have been running for 20-30 minutes everyday and doing ab workouts, and piloxing (boxing and pilates from seventeen magazine) and eating smaller meals. I can see my abs forming but babyfat/stomach fat covers it up. If I continue my workout routine, how long will it take until my abs are toned?
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Toned just means your abs are hard rather than soft. I think you mean visible. To make abs visible you have to loose the fat off of them. To make them visible like a body builder requires you to get down to 3% body fat which even body builders can’t maintain indefinitely. They only do it for contest and photo shoots.
How much they show is a matter of degree and how long it takes depends on many factors including hereditary.
If you maintain your present work out they should be looking pretty good in about 3 months or so. The more fat you loose the better they will show.
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A “quick” way to get abs is in the combination of diet and exercises.
It depends on body fat with males it starts showing under 10%.
These exercises much more effective then push ups or sit ups:
Ball Crunch
Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.
Crunch & Reach
Begin with body straight over the ball, light weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Modified Plank
Begin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.
Knee Tucks
Start in plank position on the ball, with the ball under the shins/ankles. Roll the ball towards you with your feet, tightening the abs into a crunch.
Woodchops
Attach one end of a resistance band to something sturdy and wrap the band around your hand a few times for the right tension. Grasp the band in both hands and begin in a lunge position, reaching down with the arms Keeping the arms straight the entire time, rotate and lift the body towards the other side while sweeping the arms on a diagonal. Return to start and repeat before moving onto the other side.
Hip Extension on the Ball
Lie on the floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower
Ball Taps
Sit on the ball with strong abs and straight spine, hands behind the head. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you. Lower and repeat with the other foot, alternating sides. Use your abs to keep your balance.
How to Work Your Abs
* You can effectively work your abs with 3 non-consecutive workouts a week
* Do 1-3 sets of 12-16 reps of each exercise. If that’s too easy, make sure you’re doing each exercise correctly and using perfect form. You can add a dumbbell or plate to crunches to add difficulty.
Hope it helps!