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Bodybuilding How To Make Your Abs Pop

Getting shredded abs takes a lot of patience, time, and dedication. The baseline for getting ripped abs is split into two key phases: building the muscles and losing the fat. The good news is that it is achievable through consistent exercising and dieting. You might have muscular abs but they can’t be seen due to a layer of fat covering them. In this article, we aim to equip you with the tools necessary to burn that unwanted stomach fat and get a lean, clean and shredded six-pack!

Sit ups

With your feet on the floor and knees up, lie on the floor with your hands on your chest. You may find it easier to get someone to assist by holding your feet down, or wedge your legs underneath something. Sit-up lifting your back off the floor. Ensure to keep your back straight. Lower yourself down. Then repeat the process for a number of times. With continued practice, the exercise becomes relatively easier. Add more challenges to it, for example, use an inclined surface, perform weighted sit-ups, or hold weights on your chest as you do the sit ups.

Crunches

With your arms in front of your chest, lie on the floor. Bend your knees. Raise shoulders towards your knees. Strictly use abdominal muscles. It is important to note that lifting the entire back from the floor causes back strain and should be avoided. The most crucial part of a crunch exercise is the initial flexing of the abs while lifting the shoulders of the floor. Exhale through the mouth as soon as you start lifting your back off the floor and end with a gasp when the shoulders are off the floor. Pause for at least a second while at the top of the crunch, and then exhale the last bit of the air from the diaphragm as you flex your abs. Staying controlled, slowly lower back down as you inhale, just until the shoulders touch the ground. Your head should not touch the ground at all.

Leg lifts

With legs straight out and hands by your side, lie on the floor. Without bending the knees, lift your legs till they are close or at 90 degrees angle. Lower your legs but do not let them touch the ground. Repeat the process 10 to 15 times. Additional challenges can be added if you are at a gym with facilities that support this kind of exercises.

Other exercises that can be done to build the ab muscles include: jack-knife sit ups, butt-ups, push-ups and static holds.

Losing Fat

Having built the ab muscles through the above exercises, it is important to follow a strict diet plan to ensure you’re giving yourself the best opportunity to produce and maintain a shredded six-pack.

Cardio Workouts

Extra fat has to be lost in order for your abs to be visible. Cardio workouts assist in getting rid of these fat stores or deposits on your body. Examples of cardio workouts include jogging, running, dancing, bike riding, and rowing. The workouts raise the heart rate for a given period of time. Perform cardio workouts at least an hour 4 to 5 times a week. Include interval training in your cardio workouts. Interval training is a kind of training that involves a short furious activity that is followed by a long period of low activity. Studies have shown that interval training helps in burning fat better than exercising for longer periods at the same intensity.

Eat a Balanced Diet

Skipping meals is the worst mistake anyone trying to lose weight and burn fat can do. Fat is not lost by skipping meals. Breakfast is the most important meal of the day, the harm of skipping breakfast can never be underestimated, it causes you to get a lot hungrier later in the day and it causes you to have low metabolism. A healthy breakfast stops you from eating more during the course of the. Try to eat lean protein for breakfast and avoid sugary cereals. All the meals later in the day should be a balanced diet and remember to eat smaller meals at night.

Hydrate Throughout the Day

Drink a minimum of 5-6 glasses of water a day. Due to heavy exercising, you can supplement the water with potassium rich fruits like apples and bananas or with sports drinks.

Conclusion

While you follow the exercises above, make sure to get an adequate amount of rest (about 8 hours of sleep). The broken muscles will get time to heal thus become stronger. It is also important to exercise the back muscles as much as the abdominal muscles so as not to develop a poor posture.  Keep hydrated and remember that the fuel you put into your body will drive the results that you see during and after each workout.

About the Author

With a goal to make the people of the world fitter and healthier, Kevin Hodges is using his skills and knowledge gained over years of learning, training and competing in sporting events to help and guide others looking to improve themselves.

Supplements are a huge part of the bodybuilding and weightlifting these days, whether it being to increase strength, burn excess fat or recover faster.  So the big question is how to we choose a supplement that is healthy and that won’t harm? Using Crazy Bulk supplements would be a wise choice as they’re natural, legal and healthy and fully FDA approved so you can use them safe in the knowledge that they’re rigorously tested and packed with quality ingredients!


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