The Quest for Abs

The quest for abs: you work out to look good, no question. It takes hard work and discipline to get cut enough to show off your abs and achieving definition is the ultimate sign of fitness for men and women alike. Training the core muscles and paying attention to your diet are equally important. No matter how strong your core is, you aren’t going to see a six-pack if your muscles are hiding behind a layer of fat. Forming an ab routine and meal plan will be up to you.



It is easy to throw in a few crunches at the end of your workout and feel like you worked your core, but effective ab workouts should never be an afterthought. Do the work. Keep it simple. Here are 10 ab cutting moves and foods to get you started.

ab workout fitonefour

60-Second Plank

Choose 3 exercises:  3 sets, 12 reps, 3 x per week

  1. Mountain Climber
  2. Plank
  3. Horizontal Cable Woodchop
  4. Medicine Ball Russian Twist
  5. Barbell Roll Out
  6. Renegade Row
  7. Hanging Leg Raise
  8. Back Extension
  9. Romanian Dead Lift
  10. Battle Ropes



No need to spend the time in the gym if you aren’t willing to eat right. Food contributes to your workout in three key areas.  Complex Carbs = FUEL for your workout to increase calorie burning. Lean Proteins = RECOVERY to build more muscle. Unsaturated Fats = NUTRIENT ABSORPTION and boosted metabolism.

Ab Diet Fit One Four

Lean Protein Breakfast – Scrambled Eggs, Lean Protein, Vegetables

Combine 2 in each meal and 1 in each snack

  1. Lean Protein
  2. Almonds
  3. Flax Seeds
  4. Soy
  5. Spinach
  6. Tomatoes
  7. Berries
  8. Yogurt
  9. Whole Grains
  10. Olive Oil


Discipline is choosing between what you want now and what you want most.