The rectus abdominis is the muscle you think of when you think "abs." It's the outermost abdominal muscle, and runs vertically along each side of your abdominal wall. The transverse abdominis is the deepest muscle of the abdominal wall, which means it's closest to your spine, and basically wraps around your torso between your ribs and your hips. The oblique muscles run along the sides of your torso, and there are two sets: internal and external. The internal obliques lie above the transverse abdominis, and then the external obliques are on top of those (they're the most superficial of the bunch). There's also a handful of other smaller muscles in this area—what we call the core—that work to stabilize the spine and allow us to bent and twist and lift without hurting ourselves.
Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. But if you want to kick things up a notch, then start dancing. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. However, you must maintain the same rigid, straight torso that you would when performing a plank.
Once your dietary concerns are out of the way, it’s time to train those abs! Abs are just like any other muscle group, but smaller than most. That means you need to train them and let them recover just like any other muscle. So we recommend doing this weighted ab workout no more than every other day making sure to allow your abdominal muscles to recover completely.
Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.
A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union. “When your legs fire your body forward, your core has to work extremely hard to decelerate your body,” says B.J. Gaddour, C.S.C.S., director of Men's Health StreamFIT. So this ab exercise not only works your shoulders and arms, but gives you a killer core workout at the same time.
The next time you're at the gym, take a stroll. "The dumbbell farmer's walk may be one of the most underutilized exercises, and it's also one of the simplest to do," says Jack. Besides making it easier for you to carry heavy things—like luggage or those cases of beer for this weekend's party—the ab exercise challenges your core muscles to endlessly stabilize as the load shifts with each step. Plus, it will strengthen your grip, forearms, deltoids, and trapezoids—areas often neglected during workouts.
Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.
Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.
Fats —Fats get a bad rep. Fats are actually required for the normal and healthy functioning of your body. They key is to consume healthy fats from sources such as almonds and walnuts without going overboard. If your fat levels are low, it’s going to affect the testosterone levels in your body, affecting your gains. Also, if you completely eliminate fats from your food, your body starts converting all your carbs into fat and we all know where that ends up!
That's why Jack recommends doing 360 abs to sculpt a washboard stomach and improve core stability all at once. While in a pushup position, you must keep your torso completely still as your legs create sweeping circles in different directions. Doing smaller loops hit your six-pack muscles, while bigger ones hit your entire midsection including your obliques, hips, and lower back.
Most people only associate weight training with building muscle. However, if you want to maximize fat loss then you’ve got to workout with weights at least three times a week! Weight training requires a lot of energy and therefore burns a lot of calories and fat. It also builds muscle and as a result increases metabolic rate. Weight training workouts also increase the ‘after burn.’ The after burn simply refers to the calories you continue to burn the time period after you’ve finished your workout. So, for several hours after a weight-training workout you actually continue to burn an increased amount of calories. For these reasons, it’s important to make sure you hit the weights on a regular basis.
Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short time. Strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.
When you allow carbs post-exercise your body rapidly absorbs the carbs directly into the muscle tissue, advancing growth. Post-exercise carbs additionally enable your muscles to recover speedily, which will give you better result quicker. Furthermore dietary fat in your diet will keep insulin levels stable, which will help you to bar from getting extra body fat.
Last but not least, it is essential to get enough sleep if you want to get the six pack you have always dreamed of. As an adult, you should sleep between 7 and 8 hours per night. People who don’t sleep enough are more prone to obesity, when you don’t sleep properly your the hormones for regulating your body’s appetite are all out of whack. Get a good night’s sleep and you’ll find it much easier to stick to a healthy diet.
One of the hardest parts of getting a six-pack is to maintain your training and diet discipline until you achieve your goal. There will be days when you will want to skip your training because you feel tired or you don’t feel like training. There will be days when you will want to devour a large pizza, abs be damned. Giving in to your impulsions will prolong the time to get ripped or worse, quit altogether before you reach your goal. You must persevere when the going gets tough and get tough it will.
BMI vs Body Fat Percentage- Body Mass Index or BMI calculates your ideal weight in relation to your height. This isn’t a great way of determining whether someone is healthy because it completely ignores how much muscle an individual holds. A better alternative is determining your Body Fat Percentage -BFP and then take a cue from your BMI as to how healthy you are. Here’s a visual comparison of how different body fat percentages look like. You can get your BFP measured by a Bio-electrical Impedance Scale found at gyms or at a nutritionist’s clinic.
Let’s take push-ups for example. The maximum number of push-ups you can do in a training session will increase quickly from, say, 20 to 30, 30 to 50, 50 to 100 in a matter of weeks. What will you do next to achieve progressive overload? You can’t increase your reps of push-ups forever. Who wants to do 300, 400, or 500 pushups in a single training session? That would take too much time. Luckily, you don’t have to do that. Once you hit a reasonably high number of reps, you will stop adding reps and start shortening the time it takes to complete those reps.
What's the fastest way to sculpt a rock-solid core like Rocky Balboa's? Slow it down. "Your muscles can handle more weight on the eccentric, or lowering, phase of a lift," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego, California. So decreasing the pace of that phase—like you do with this slo-mo ab exercise from Rocky IV—forces your muscles to work harder, accelerating your gains.
Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward.
3. Remember that there is a difference between healthy fat and unhealthy fat. Therefore, you need not give up fats altogether. Nuts, olive oil, etc. can be added to your diet as they come in the healthy fat list. Healthy fat is important because it helps control the level of insulin in your body. Note that insulin level is related to belly fat directly. Hence, healthy fats are actually a blessing in disguise. You will have to maintain a certain level of it, though, as too much of anything is bad.
The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.
A. Well it doesn’t have to be. I obviously can’t match the stuff fitness professionals, models and actors do. I try to do the most I can in aspects I can control and so should everyone. Don’t stress over things out of your control. Accept them, embrace them, leverage them and become the strongest version of yourself you can. What’s the worst that can happen? It’ll take a little longer? Meh. In the end, it will all be worth it.
Go beyond crunches. Sims prefers exercises that challenge you to stabilize your core against imbalance or gravity, like a hands plank with dumbbell pull-through and ab roll-outs using a core-training wheel. "They challenge the entire core by resisting movement instead of creating it," she says of these moves, which she recommends doing in sets of 10 three times. You can repeat the series several times a week.
Do some cardio right after your weight-training workouts. After weight training your body should be depleted of its carbohydrate stores. So, in my opinion this is the perfect time to do some cardio and tap into fat stores. Basically, the weight training puts your body in an enhanced fat-burning state so you might as well take advantage of it by doing some cardio!
Directions: Begin each of these workouts with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps of what Fitzgerald calls “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need some dumbbells for some of these moves.