Sculpt Summer-Ready Abs and Arms: No Equipment

How to build your upper body.

Posted: 04/01/2014 01:18 PM EDT

Whether at home, in the gym or outdoors, these two moves will strengthen and tone your arms and abs WITHOUT any equipment. When summer comes, you’ll be ready!

Plank

Benefits

—Strengthens core (abs and lower back area)

—Tones abs and shoulder muscles

How To Do

—Get into a push-up position.

—Rest on forearms with arms positioned at shoulders width.

—Contract your abs and glutes. Keep body in a straight line.

—Hold position for as long as possible without allowing hips to sag. Add time as you build core strength.

Push Up

Benefits

—Tones arms, chest and upper body

—Strengthens core (abs and lower back area)

How To Do

—Place palms on the floor at shoulders width.

—Extend legs behind you so body forms a straight line.

—Contract abs and glutes. This is the starting position.

—Take three seconds to lower body until elbows are at a 90-degree angle. Pause for one second. Take one second to raise 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. Use carbs to your advantage through carb cycling. On days you plan to workout, increase your carb consumption. Your body will use the carbs as energy during exercise. On days you don’t workout, reduce your consumption of carbs.

Read more about sculpting your upper body at BlackDoctor.Org.

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