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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.
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