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Wasif H's List: Getting a strong core and definition in the abs

    • Muscle definition in the abs comes from a healthy diet and regular abdominal exercises. Your abdominal workouts should target each of the three abdominal muscles: the transverse abdominis, rectus abdominis and obliques. Eat a diet high in protein and low in fat to help build more defined abs.
    • Start with the upper abs and middle abs, which are considered part of the rectus abdominis, a lengthwise muscle that runs vertically from your sternum to pubic bone. For the lower abs, which tend to carry the most fat cells, perform stability ball knee tucks. The stability ball will strongly engage your lower abs, but also the rest of your core. Kneel with the ball in front of you. Lean over the ball and walk your hands out in front until your legs are straight with your feet on the ball. Engage your abs and pull the ball closer to your chest, lifting your hips and bending your knees. Roll the ball away until you are in a straight line again.

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    • FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume
      4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many
      different theories on meal frequencies, eating smaller meals more
      often will help the average person avoid overeating and will curb
      hunger.
    • FOLLOW A CONSISTENT WEIGHT-TRAINING AND
      CARDIO REGIMEN.
      This will allow you to burn fat through
      the day. Weight training helps you to burn calories after the
      workout and throughout the day while cardio burns calories
      during the workout. A combination of cardio and weight training
      will give you the optimal fat burning rate you need to stay lean.

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    • When you think of bodybuilding and fitness in general what is the first thing to come to mind? For most people it is having the abs. The 6-pack is what all the guys visualize when it comes to losing fat or even building muscle. Having abs is supposed to be what attracts the ladies to those men who are among the gym's elite.
    • Hopefully now you will take ab training more seriously and as such, get on a good ab routine. Fortunately Bodybuilding.com has you covered with this plan that will help you develop the abdominals.

       

      This program includes performing 400 reps every week to ensure your abs are getting trained hard and proper. 400 reps may seem like a lot but it is going to take a lot of reps to blast the core the way it needs to be.

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    • Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. 

       

       There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! 

       

       And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

      • This is a great program

    • Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better.

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    • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
    • Step 1

       

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  • I should be trying to target all parts of my abs. The upper and lower and most importantly the obliques. I can use medicine balls, planks, resistance training and variety of situps .

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