Abs of the Month

NAME: KYM SPILLER
RESIDES: NORTHPORT, AL
HEIGHT: 5Ft 7"
WEIGHT - 123-125 lb

Age: 30

Key factors:

I think diet & cardio are the most

important factors. Everybody has abs,

just like they have quads or

biceps, but they also have a lot of fat

covering them up, which is why they

never show through. Here are a few tips

you may want to take onboard.

How do I train & how often:

Usually, I do abs before breakfasts, and right before bedtime. I love to use the ball, I try to do my abs exercises very slow and contracted. I think you don't have to do hundreds and hundreds of abs, I fell like if you do them right , with good form, you won't be able to do all than many. Sometimes I can only do reps of 10 at a time, then I try to rest about 30 seconds and do 10 more. I usually do several sets on the ball, then some lying on the floor. I also do leg raises for my lower abs. I do abs maybe every other day, about 300 a day. I don't do more than 50 reps for my obliques, I feel like if you do to many for them, just like any other muscle in your body, it will get bigger and make your waist look larger.

Typical diet:

Breakfast: eggs whites and oatmeal
Snack: protein shake & 1 piece of fruit
Lunch: chicken (usually boiled about 6 oz), brown rice (1/2 cup) and mixed veggies (1/2 cup)
Snack: protein shake & 1 piece of fruit
Dinner: same as lunch. Depending on whether or not I am dieting for a show, I may not eat the rice. Sometimes, I will eat a salad with a little olive oil on it.

Cardio:

This, I feel like is the most important as I said before. I try to do my cardio before breakfast, around 5am, because I eat my last meal around 8:30pm, so I am burning what little calories I didn't burn up sleeping, and fat. I do anywhere from 45 ins to an hour of cardio, beginning 3 days a week, but I usually end up doing it 5 days a week. I had rather add an extra day of cardio instead of doing it for a longer period of time.

Quest for great abs:

Don't forget about them!! You wouldn't skip quads or calves, so why skip abs!! They are not hard to do, and they don't take a lot of time, if you do them correctly!!

Lower abs:

Lower abs are a little harder. I think mainly because we don't do them as much. Hanging leg raises are the best. Also, I will lay on the floor, with my knees bent, the big ball between my knees, raise my upper body and my lower body off the floor at the same time, as I lower them, I try to keep constant tension on both, and I try not to let my feet touch or rest on the floor on the way down!!

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