The fact is that everyone has abs, it’s just there under a layer of fat. The more body fat you’re carrying the harder it will be to show those abs off!
Being in good shape isn’t enough; you can hike all weekend or for months at a time but you're unlikely to see your abs. Getting abs over 40 or at any age requires commitment and a little knowledge.
If you’re committed then this guide will show you how abs over 40 is a real possibility!
Are You Ready For Abs Over 40?
You need to be aware that getting abs over 40 involves making dedicated changes to your lifestyle. Eating the right food and exercising properly is critical to achieving your goal.
It may seem tough to get started but the results are well worth it. Just choose whether you prefer personal satisfaction or the admiring looks you get from an array of women!
Adjusting Your Diet
The first step is to review your current diet. You need to eliminate junk (processed) food from your diet and focus on healthy eating.
Vegetables are essential for your ongoing health and a good supply of vitamins. It is best to focus on the leafy ones. You also need to monitor your protein intake to help build your muscles and eat carbohydrates in moderation.
You can get some great ideas for your next meal by looking at our free 1-day meal plan. Combine this with the perfect plate approach to eating and you’ll be surprised at how quickly the fat covering your abs starts to come off.
Drink More Water
Did you know that your body is approximately 60% water? Water is essential for the healthy operation of all the cells in your body.
Put simply you need to drink more, and no, whiskey with water doesn’t count. Hydrating with water helps your body to work efficiently. But, drinking cold water also forces your body to burn calories (and potentially fat) in order to maintain your natural body temperature.
In addition, properly hydrated skin is tighter, so drinking water will help to tighten the skin over your abs and make them more visible.
Exercise Those Abs
Your abs are already there under the fat on your stomach. However, when you do get them to show you’ll want them to be defined.
To achieve this it’s a great idea to start performing some simple ab exercises. Combine the following with our free 1-day meal plan and the free 24-minute workout and you’ll soon have the abs over 40 that you weren’t sure were possible!
Exercise 1 – The Hanging Leg Raise
You will need a bar for this exercise. Simply place both hands on the bar using an overhand grip with your arms fully extended. Your feet shouldn’t be touching the ground.
Bend your knees and bring them up towards your chest and, if possible your chin. Roll your torso upwards to bring your knees into the highest position without un-tucking them.
Then roll back to the starting position and repeat.
Exercise 2 – Plank
The plank in its simplest form is simply resting your forearms on the floor and lifting your body up onto them and the tips of your toes.
Try holding the position for 30 seconds then resting for 30 before repeating.
There are several different versions of the plank for you to try.
Exercise 3 – The Crunch
Lie on your back with your knees bent and your feet flat on the floor. Now lift your head and shoulders off the floor. The lower part of your back should stay on the floor.
Move your body slowly up and hold for a count of 3 before lowering it back down and repeating.
There are many versions of the crunch including the Swiss ball.
Exercise 4 – Squats
The squat is often referred to as the king of exercises. It will help to build muscle across your entire body and is an essential part of any 24-minute workout.
Stand with your feet shoulder width apart and your arms either straight out in front of you or crossed over your chest.
Bend your knees and lower your bum towards the floor; until your thighs are parallel with the floor. Slowly return to a starting position.
To increase the muscle building potential and get your abs over 40, add some dumbbells or kettlebells to your squat routine.
Exercise 5 – The Bicycle
This one always appears easy when you start but you’ll quickly get tired! Lie on your back and then simply lift your legs into the air and start pedaling as though you’re riding a bike.
Of course, you don’t usually ride upside down!
This is another good one to do as a form of HIIT training.
Add-In Intermittent Fasting
In short, intermittent means fasting for a minimum period of 8 hours at a time. You can do this a couple of times a week or even every day.
Simply eat normally the rest of the time. When you fast for 8 hours or more your body will start to convert the fat you are carrying into energy.
Even sitting still you’ll be burning fat!
Sticking To Your Plan
One of the most difficult parts of getting abs over 40 is sticking to your plan.
At first, it’s relatively simple. You will be excited about the prospect of having visible abs and will feel reward by your results; showing it is becoming possible.
However, it can be difficult to stick to any radical change in lifestyle for an extended period of time; old habits tend to creep in a little at a time.
For this reason, it is essential to make one change at a time. Gradually adjusting your eating and exercise habits to match our 24-minute workout, the free 1-day meal plan and include the steps above.
Once you have been doing them for between 6 and 8 weeks they will become a habit that is hard to break. The reward will not only be a healthier you; you’ll actually find it is possible to have abs over 40.
Admiring Your Abs Over 40
Achieving your abs over 40 is possible and not as difficult as you think. You will need motivation and commitment but the steps in this guide illustrate how simple it can be.
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building abs over 40.