Any time is the perfect time to start hammering away at your midsection through HIIT, weight training, and everything in-between, so attack your abs and obliques to build the perfect core with these exercises, workouts, and nutrition tips. Yes, giant sets! That means doing four exercises back-to-back, non-stop, with no rest.
See the full workout here. Like a powerlifter, you want strong abs. The keys to such a look are a low-fat diet that, you knew and training your abs with weights plus these tricks.
Train your abs smarter by designing your core workouts with exercises that fit these categories. This fast-paced workout will target specific muscles that will have your stomach looking shredded when you take your shirt off this summer. By using weight during abdominal exercises, you will increase muscle and improve its appearance. Not to mention building a stronger abdominal area will help you during your lifts and other athletic events.
A tight, lean, shredded stomach not only looks great, but also feels great and builds more confidence. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention , then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal.
If your goal is maintenance, then a medium load and frequency would be ideal. If building a sexy six-pack is on your 'to do' list for , then start training abdominals x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle.
Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop. Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest.
You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they "pop" out and to which degree they stay smoother or flatter. Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:.
The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion.
I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:. Even though you are training each movement twice per week, you will perform different exercises for each workout. Each of these exercises progresses from basic to intermediate to advanced.
I suggest you master the first exercise of each before commencing to the next. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Note: Perform this workouts at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within reps and then move to the next exercise.
This is a non-stop circuit. Rest minutes and repeat until you reach 4 sets total. As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. If you're like many people, you may drop a few extra pounds the first week, partly because of extra water loss.
If your weight doesn't start trending downward after two weeks, you may still be consuming too many calories. If so, adjust your daily protein, carb, and fat intake to get yourself down to a more aggressive weight-loss range of percent body weight per week.
You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know they're there. And even you will have your doubts! The carb number you got from the macronutrient calculator in Step 1 is for moderate-carb days. On low-carb days, cut that number in half to bring down your daily calorie count.
The easiest way to do this is by packing these days with high-fiber, low-calorie carbs like leafy greens, broccoli, and low-sugar fruits. On those days, eat far fewer starchy foods like potatoes, sweet potatoes, yams, and plantains, and shy away from foods made from grains, such as bread, pasta, rice, noodles, cereals, couscous, oats, barley, and tortillas.
Following an extended low-carb diet can affect your energy level, and depending on the approach you take, cause you to burn through valuable muscle mass. Stick to the low-carb approach for three days, followed by two days of moderate carbs. You'll repeat this five-day cycle about 17 total times over the course of the week program. Be sure to get your carbs from a variety of sources.
On moderate-carb days, you can do the most with the fewest calories by consuming most of your daily carb allowance during your pre- and post-workout meals. This strategy will fuel your workouts and restock your supply of stored muscle glycogen. Remember, this isn't a low-carb approach, it's a carb-cycling approach, so don't succumb to the "less is always better" mindset! The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories.
HIIT is an effective way to burn more calories in less time. Unlike SS training, HIIT involves alternating intervals of high- and low-intensity exercise, with your heart rate rising and falling appropriately. To optimize fat burning, do the high-intensity intervals at a pace you can't keep up for very long. Follow up with the low-intensity intervals to recover and prepare yourself for the next high-intensity session. HIIT burns more calories in less time than SS, and it elevates your metabolism so that you burn calories at a higher level for as long as 24 hours post-workout.
This elevated fat burning is due to excess post-exercise oxygen consumption, or EPOC, in which your body gives off more heat than normal. Along with burning fat like crazy, this may actually increase your muscle mass. If you haven't done much of this type of cardio, start with a light warm-up, then follow a work-to-rest ratio of about , or 1 minute of sprinting followed by 3 minutes of slow jogging.
If that's too intense, use second intervals: 30 seconds of sprinting followed by 90 seconds of jogging. Over time, as your cardiovascular fitness improves, aim for a work-to-rest ratio of When you keep a steady pace and steady heart rate on the elliptical machine or treadmill, you're engaged in steady-state cardiovascular training. Such programs typically range from minutes with a heart rate at percent of your maximum heart rate MHR.
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