Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I  was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off.
Tighten your abdominal muscles and protect your spine with the most effective ab exercises from the American Council on Exercise (ACE). Learn proper techniques and step-by-step instruction from America's Authority on Fitness. This large collection of exercises is also featured in complete workout routines that include full-body and at-home workouts. Whether you?re looking for beginner level training or advanced fitness programs, we have something here for everyone to target core muscle groups. Choose from a wide variety of lower ab exercises, standing trunk rotations, reverse crunches and more.
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.
Whey Protein — Yes, it’s completely safe to consume good quality whey protein AND necessary in my opinion because they are quickly digested after a heavy workout, repair your muscles, help them grow stronger and allow you to push even harder at the gym the next day. The Indian market is flooded with fake supplements that contain dangerous chemicals and steroids which is where the fear of consuming them stems from. There have been reports where retailers on popular E-commerce websites have been accused on selling fake supplements. I recommend buying supplements from trusted brands and nutrition stores even if you have to pay a premium. I currently use Ultimate Nutrition ProStar 100% Whey Protein purchased from Nutrabay or Healthkart. If you’re just starting out and looking for a decent, cheaper option, try MuscleBlaze Whey Protein purchased from Healthkart. I used this for my second month of training after which I switched to my present one. I did not consume any whey protein during my first month of training but tried to get in as much protein as I could through food.


“The bird dog forces you to keep your core stiff,” says Jack. “Lifting your knees off the ground just a couple of inches—as you do in this exercise—makes it even more challenging to keep your torso still as you switch arms and legs.” That means your hips and lower-back muscles, obliques, rectus abdominis (also known as the six-pack muscles) are working together to keep your spine stable.

For building muscle; follow a simple training routine that focuses on compound movements. Compound movements for weightlifting are deadlift, squat, and presses. For bodyweight training, they are burpees, push-ups, bodyweight squats, and pull-ups. These exercises are enough to train 80% of the muscles in your body. Add a few supporting exercises for the remaining muscles and you have all the exercises you need to build a great physique.
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.
Breakfast (9.30AM) — If you workout in the evening, nothing (IF). If you workout in the morning and it’s your cardio day, still nothing. On weight training days, 1 serving of Steel Cut Oats (why they’re better than regular oats) and skimmed milk, topped with some nuts and cinnamon powder. It’s imperative you replenish your muscle glycogen with some carbs post workout. I would usually cook 5–6 servings of oats on the weekend and store them in the refrigerator, using them through the week.
For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes won’t cut it. Start serious volume short-rest training by laying a smackdown on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range-of-motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy situps. Give yourself at least a 4-count per rep on your abs.
“I’m a sous chef at Sac-a-lait in New Orleans, and I average 12-hour days where I’m tasting a lot of food in the kitchen—including desserts, as part of my job is to develop new treats to put on the menu. That’s why my husband and I meal prep every Sunday. I’ll bring meals that are high in protein and full of green veggies, so that when I’m tempted to really dig in to the high-calorie food, I can quickly eat that instead. It allows me to really enjoy and savor the small bites of everything else I eat, too.” —Rocko Payne, @rockopayne
Core exercises target the same muscles that crunches do — but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, rollouts, hollow body holds, and even the pushup.
Why it made the list: There are many reasons to like leg raise variations, but one is their scalability. You can start doing bent knee raises in the Roman chair or ab straps to focus on the lower core, work up to straight leg raises, and then move to a hanging bar. By the time you can do full straight-leg toes-to-bar raises, your entire core will have strength for days.
Try starting your day off eating heavier, and ending on a light dinner. Instead of waking up and running out of the door with a banana, eating a small lunch, and then eating a hefty dinner, try making your breakfast your heaviest meal and your dinner the lightest. For carb intake at dinner time, try to ingest the wet types of carbs that are in high-water, medium-fiber foods. 

The crunch is the most popular abs exercise because anyone can do it. But that doesn't mean it's the best exercise for training your middle. "Crunches flex your trunk," says David Jack, owner of ActivPrayer in Phoenix, Arizona and creator of Men's Health MA40 Workout. "But the main function of your core is to prevent movement and resist force through your torso."

Maintaining a high protein intake —Maintaining a super high protein intake is imperative to ensure your body has enough to preserve existing muscle, ideally build more and also prevent muscle breakdown for energy while in a caloric deficit. I stuck to around 0.8 to 1 gram of protein per pound of bodyweight to ensure I allowed my body to not only preserve but grow muscle as well. For me, this came around to 130–140gms of protein a day.
The crunch is the most popular abs exercise because anyone can do it. But that doesn't mean it's the best exercise for training your middle. "Crunches flex your trunk," says David Jack, owner of ActivPrayer in Phoenix, Arizona and creator of Men's Health MA40 Workout. "But the main function of your core is to prevent movement and resist force through your torso."
That's because it’s insanely hard to get ripped abs. “Every woman’s body is built differently, so it varies, but generally speaking it takes a lot of time and dedication to get those abs to show,” says Amanda Butler, C.P.T., instructor at The Fhitting Room in New York City (and a fitness model who has her own fierce six-pack). “It can take anywhere from three months to a year to get a six-pack, and it’s not just about doing a ton of abs exercises.”
Progressive overload with bodyweight training is different. You don’t want to increase your body’s weight (unless you want to get fat). You can increase the number of reps you do (up to a point) but it’s only a temporary strategy because you’ll see that if you train for a while, the number of reps you can do for each exercise will soar rather quickly.
Muscles exert higher EMG tension when they are contracting eccentrically (lowering the resistance) versus raising it; but the problem with most exercises is that the amount of weight you can lower is limited by how much you can lift positively (concentric work). This exercise compensates for the problem by changing the leverage during the lowering (eccentric) phase of the exercise.
Exercise also can't erase a couple factors beyond your control, experts say. "I think age plays a critical role in how easy or hard it is to get 'six-pack abs.' It's all about hormones – when we are younger, we have more circulating androgen hormones, which affords us the ability to not eat clean and yet continue to be shredded," Chait says. Our androgen hormone levels decline after we reach age 27, he says. (Testosterone is an androgen hormone in men. In women, a primary purpose of androgens is to be converted into female hormones known as estrogen.) After that age, "we need to focus more on dietary adjustments to maintain a lean body," Chait says.
The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength What Every Weightlifter Should Know About Glycogen Tom Brady’s Diet Is Healthy But Ridiculous. Should You Follow It? The Top 10 MFL Articles and Podcasts of 2018 This Is the Definitive Guide on How to Front Squat (Safely and with Proper Form) Muscle for Life Success: Joe P.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
To lose weight, he should consume 1800 calories per day and stick to the regular work out routine. On the other hand, women must consume 10% less calories than men in order to lose weight. For instance, a woman who wants to stick to her actual weight should consume between 1800 and 2250 calories, and if she wants to lose weight, she should consume between 1600 and 2000 calories per day.
For all who have been asking what supplements from @legionath I have been taking: Legion Whey+ Protein ✔️ Legion Phoenix ✔️ Legion Pulse ✔️ Legion Recharge ✔️ Legion Fortify ✔️ I also have been following a Low FODMAP diet which has been a game changer 👌🏻. Helps tremendously with bloating. Currently I have traded the pre-workout for morning Tea ☕️ due to #mommyprepping and replaced my normal daily multi with prenatals, little extra Folic Acid pill and probiotic pill. (No, I am currently not preg yet 😆) AND thank you @PublicMyth for sending me awesome workout clothes 😃 (Legion Code: BRITTANY)
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Some experts recommend eating six small meals a day, instead of the more conventional three, cutting out added sugars and processed foods, and loading up on dependable sources of protein to help build new muscle in your midsection. Before you commit to any new diet, though, speak to your doctor and/or a nutritionist to see what they believe will work best for you. 

Lie on your back, arms behind your head, like you’re in a crunch position, with legs raised and bent at a 90-degree angle. Kick your legs back and forth like you’re riding a bike. While you do that, alternatively twist the upper part of your torso in tandem with your legs. For maximum toning, do this for as long as you can take it. Once you master this move, you’ll never forget it—it’s just like riding a bike!
‘Normal food’, or say a roti,vegetable subji, dal, rice is extremely imbalanced nutrition in one meal and that’s why I will never go back to it. I’m grateful that my family understands and accepts this. I’m substantially more flexible with my food now and don’t just live on chicken and veggies like I did at one point but ensure I get a balanced serving of macros in every meal. Indian food can definitely be be tweaked to this, just requires some added effort.

Hi I’m 14 and a girl I know it’s young but I hate my body I’m currently 60.9kg saying it’s a healthy weight but I want toned abs so I can feel good about my body and not care about my face but I don’t want to lose weight because I’d be underweight and unhealthy , I have a bit of stomach fat and my normal routine is the 100 sit up challenge for 100 days , but I can never diet because I’m a very fussy eater i can’t eat brown rice or any vegetables the only healthy foods I eat is brown bread strawberries and oranges the rest is all junk but I’m wondering do I need to diet to see my abs because if not could you suggest things to do to help without dieting note I’ll be joining a gym soon but at the moment I’m doing home excersises sorry for the long paragraph


Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.
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!

Contrary to what popular culture portrays, one does not need to lift really heavy if muscle hypertrophy, aka “bigger muscles” or aesthetic gains are the primary goal (see bodybuilding vs powerlifting). One needs to ensure that a particular muscle is subjected to enough time under tension and training volume to ensure that muscle fibres are broken down and rebuilt stronger over time. This can be done by following a high-volume, moderately high rep range, moderate weight and low rest period lifting routine. I start off with 5 sets of a heavier compound lift eventually moving to isolation exercises. I started off with the popular ‘3 sets of 10’ for isolation exercises, then to 12 and now hit 4 sets with the rep ranges 15,12,10 and 8. Higher reps would mean a lighter weight and vice versa. My last set is almost invariably a dropset. I hit around 15 -18 working sets per muscle group per week.


The Ab Roller is number 9 for targeting the rectus abdominis, and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. If you don't have an Ab Roller, you can still get a great workout with a variety of core exercises.
Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength What Every Weightlifter Should Know About Glycogen Tom Brady’s Diet Is Healthy But Ridiculous. Should You Follow It? The Top 10 MFL Articles and Podcasts of 2018 This Is the Definitive Guide on How to Front Squat (Safely and with Proper Form) Muscle for Life Success: Joe P.
"One of the main jobs of the abdominal or core muscles is to act as stabilizers for the trunk, helping to support while the person is squatting, lifting, or moving about in general. Many studies show that muscle fiber activation rates in the rectus abdominis, transverse abdominis, and internal and external obliques are higher during the squat than during many ‘traditional’ crunch type exercises where the performer is lying on their back."
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.
This way, you will prevent muscle exhaustion and injuries. There are several exercises for your abdomen that are highly efficient, such as the bicycle, Captain’s chair leg raise, exercise ball crunches, long arm crunches or the well-known crunch with heel push. These particular exercises are especially designed to stimulate your abdominal muscles, and they also involve several other muscle groups.  Vary the exercises and add weights as necessary to make sure you are always pushing yourself.
“For me, getting a six-pack was about paying attention to what I was eating and lifting heavy weights at CrossFit. I do have a semi-strict diet, and I loosely count macros (focusing on daily carbs, protein, and fat intake rather than blindly counting calories) to stay balanced and on track. It sounds like a lot of work, but it really isn’t. Eventually, it just became a part of my lifestyle, and it’s something I enjoy doing. I even started a custom meal-plan business based on macros because I had such great results!” —Tina Haupert, @carrotsncake

ab exercises

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