1.) No beer
2.) No fried foods
3.) No "bad" carbs - high protein lifestyle
5) see below
Swiss Ball Crunches
Muscles Worked: Upper and middle abdominals
Position: Place the ball in an open area away from any objects that may pose a risk for injury. Carefully lie on your back on the ball so that you're balanced comfortably. Put your hands loosely behind your head while being careful not to pull on your head.
Start: Keeping your back and head straight, proceed to execute a crunch by contracting your abdominal muscles and lifting your shoulders about 4 to 6 inches.
Finish: Hold at the top of the movement for a moment before slowly returning to the start position.
Tip: For stability, position your feet a little wider than shoulder width apart. Focus on your abs doing all the work.
Abdominal Leg Raises
Muscles Worked: Lower abdominals
Position: Lie down flat on your back with your legs together. You can use a mat for extra comfort.
Start: Lift your legs up to approximately a 90-degree angle.
Finish: Slowly lower your legs down close to the floor, but not touching it.
Tip: You can give your back some extra support by tucking your hands under your butt. Keep your knees slightly bent throughout the entire movement.
Swiss Ball Side Bends
Muscles Worked: Side, upper, and lower abdominals
Position: Place the ball in an open area away from any objects that may pose a risk for injury. Carefully lie sideways on the ball so that you're balanced comfortably with your feet touching the floor. Put your hands loosely behind your head, while being careful not to pull on your head.
Start: With your head, neck, and body in a straight line, lift your upper body slowly as far as you can comfortably go.
Finish: Hold at the top of the movement for a moment before lowering yourself slowly down and past the start position. Use the ball at this point to help you bend down farther than you could if you were doing this exercise on the floor. This creates a greater range of motion and makes the side abdominal muscles work more.
Tip: Do a set on one side, then switch sides and perform another set on the other side. Continue to alternate in this fashion until you're done. This will allow you to save time and also give each side a chance to recover for the next set.