By Shoshana Pritzker

“Step up your routine with a few new ab exercises. They are worth the pain of doing them,” notes Ava Cowan, a health skilled who has competed in essentially the most prestigious Figure occasions worldwide, rating high 3 on this planet and changing into a social media phenomenon with 1 million followers at her peak. After a hiatus from competitors, Ava is returning to the stage, having lately earned her WBFF skilled standing in Figure, along with her professional debut set for December 3, 2021 in Atlantic City. Here she tells us about two of her favourite ab workout routines and presents tips about getting a small waist.

Bench V-Ups and Incline Crunches

“I like the V-Ups on the bench as a result of they aim each the higher and decrease a part of the abs. The use of an incline bench to coach abs actually provides depth to a stale ab routine. It additionally forces you to suppose as you prepare, as you can't simply cheat via the routine. It takes appreciable effort and physique management to grasp these strikes.

‘Incline Crunches:

Lie on a decline bench together with your ft fastened behind the bar on the high of the bench. Perform a sit-up utilizing management all through the motion.

• Beginner: cross palms over chest.

• Intermediate: relaxation palms behind head.

• Advanced: prolong arms straight over your head with palms folded over each other towards the sky. Continue for reps.

Bonus: maintain a drugs ball towards the sky all through motion for added resistance.

Bench V-Ups

Using bench, grasp the bench near your butt for stability; deliver your legs and torso collectively, preserving legs straight. Slowly decrease and repeat for reps. Beginners might use bent knee.

Ava’s #1 No-No: Side Bends

“I rarely train my obliques, because the muscle grows and adds thickness to the waist. So skip the side bends, unless you want to build the muscle there.”

A Nice, Small Waistline

“I have mastered a few ways to create the illusion of a nice, small waistline. If you add a bit of muscle to the shoulder area, this creates a more symmetrical shape, as most women carry body fat in the lower extremities. Adding some upper-body muscle is a way to balance your physique if you have larger hips or legs. The final touch would be to build a nice ‘V’ taper with a back routine that really focuses on the lats. That would also give the illusion of a smaller waist.”

Abs Are Created within the Kitchen

“Most importantly, a super-clean diet is essential. Abs are always created in the kitchen, and it often takes weeks of continuous clean eating to even see abs. I know the pain of dieting six to eight weeks and expecting better results. At that point, it is easy to get discouraged. Just stay the course, and eventually, the abs will come.”

The submit 2 Exercises for Flat Abs first appeared on FitnessRX for Women.