Article care of bigobb.com
Big O's Advice On Awesome Abs
I believe it was in Men's Fitness or perhaps Men's Health that I read
the most desirable body part, ranked my women, were the abs. Along
with the bombardment of the rock hard defined abs by television, movies,
sports and magazines, it comes to no surprise why we, men, work so hard
to achieve this holy grail of success. Just like training your arms,
it seems anyone and everyone has their own personal religion regarding
training their abs. Again who am I to say which method is better then
the other. With this article I will give some general advice regarding
working your abs and some exercises that I've had the most success with.
Guidelines and Tips
1. Diet. I firmly believe that when trying to get hard defined abs
that will show, what you do in the kitchen is 90% of the work. To get
your abs to show you will ideally have a body fat of less then 10% while
6-7% would be even better. That means you have to cut the fat, limiting
your self to fast food, junk food, and shitty food altogether. Am I
making my self clear? IT DOES NOT MATTER HOW MANY CRUNCHES/LEG LIFTS/ETC
YOU DO IF YOUR BODYFAT IS GREATER THEN 10% YOU WILL NOT SEE YOUR ABS.
No ifs/ands/or buts about it. You are simply wasting your time if
you think you are going to get a six pack with out lowering your body
2. Patience. As with most muscles but especially with abs one needs
to have patience. Do not expect that after doing after doing a few crunches
here and there you will have a six pack the next day. You will need
to work your ass off for a six pack. That means consistently working
your abs. At least once a week, possibly two or three times.
3. Workout in the mourning. By training on an empty stomach you will
burn more calories and thus help decrease your body fat.
4. Drink LOTS of water. Numerous studies have shown that individuals
who drink at least 8 glasses of water a day have numerous health benefits
including healthy skin, increase blood flow and circulation and is essential
to fat loss as it decreases fat deposits and helps the liver produce
5. Weights. I personally believe that one must incorporate weights
into working their abdominal as it helps increase the muscle mass of
the abdominal. My personal favorite is weighted crunches on a decline.
6. Work out after you've done some running. Now only are your abs warmed
up but you again will increase the amount of calories you wil burn.
7. Flex. After each set of exercise you do, flex! Long and hard. Like
your stomach is about to get hit with a softball and you prepare for
Here are some of my favorite exercises for abs.
Crunches-Well no explanation needed, if you don't know what a crunch
is your in trouble. Try to go for burn out on these where you keep doing
them and can no more. This mainly works your upper abs as well as your
Jack Knives/V Ups- In this exercise you lay flat down then use your
abs to push your lower body and upper body so they contract and your
body is in the shape of a V. Hold that position for a second and then
release. I do as many of these in three, forty five second sets. This
works both your upper and lower abs.
Leg Raises- I believe this is one of the hardest exercises for abs
since not many people work on it but it is fairly hard. It works you
lower abs and should be accompanied by a upper abs workout. First lie
on the floor legs flat on the ground. Then raise your leg above the
ground about four or five inches and HOLD it their for about 30-45 seconds.
Then drop it back to the ground you should feel your abs tighten and
pulling to keep your legs up in the air. Repeat the leg raises three
to five times depending on your level of experience.
Seat Raises- This is another exercise that works the lower abs, here
you sit on the edge of a bench or seat and then raise your knees so
that they touch your set. If you do them correctly you should feel a
burn at around 20. I usually do these as three or five sets of a hundred.
Hanging Leg Raises - Hanging off a pull up bar, raise your knees to
your chest and hold. For added difficulty keep your legs straight and
raise them so your body forms an L shape.
Split Leg Cycling - For this exercise you can also add ankle weights
to increase the difficulty. Lie on your back and then raise your legs
about one feet in the air. Bring on of your knees to your chest while
extending the other one. Repeat this with the other leg and you can
either do this using a certain amount of sets per reps or also as fast
as you can for a certain duration. Although the name has cycling in
it your not exactly cycling, more high stepping while laying on the
Hanging (weighted) Twist Raise - You can also use ankle weights in
this lift to increase the difficulty. For this lift you will hang on
a bar and then bring both of your knees up so they are parallel and
to the right. You will repeat this alternating from left and right sides.
There are tons of additional exercises as well as variations on the
ones I've listed but I found this to be the most successful for me.
Click Here For Your Free All Natural Bodybuilding Magazine
© 1999-2016 AllNaturalBodybuilding.com