If you want to get those rock-hard, earth-shattering, mind-blowing abdominal muscles, there are only 2 things that you need to do. Lose those extra body fats and strength-training. Easy as it sounds, not many people can do it successful. That is why you don’t see many guys/girls with 6 packs! You need a lot of determination and willpower to succeed. If you are willing to put in the effort, I don’t see why you cannot get those abs! This article is divided into 2 parts, the fat-losing and the muscle-building.
Lose those fats
The problem with most people is that they can have toned hard abs, but they are covered with a layer of fat! Obviously the abs are not going to show! You need to burn off those fats to reveal those abs (if any). Most people will realise that once the extra fats are removed, the abs will show, without much hard work.
This should be done concurrently. Once you kickstart your fat-burning process, it’s time to pack on your muscle-building workouts as well. Here are some exercises that you can do to strengthen your abdominal muscles. If you need visual illustrations, you can find lots of such videos on YouTube. All I can do is to describe them in the easiest possible way. Use them at your own discretion.
1. Doing the bridge. Lie down on your stomach and lift your upper body. Support your upper body with your elbows, and your elbows should be directly below your face. Your feet (toes) should be supporting your lower body. Make sure that you keep your body parallel to the ground, and your legs straight. Hold this position for 30 seconds. You should feel a strain on your abdominal muscles after this exercise. Do not more than twice in a day. And you should increase the timing to around 1 minute progressively. Trust me, this exercise is great for your abs!
2. Do crunches. They are very much like sit-ups, only slightly easier. Lie on the floor and cross your arms in front of your chest. Lift your legs and bend your knees up as far as they go. Your legs should be in this position at all times. Raise your shoulders towards your knees, and hold for a moment. Do not lift your entire back off the ground as this might injure your lower back. Then slowly lower your back until your shoulder blades touch the ground. Do not let your head rest on the ground. Do 30 repetitions, maximum 2 times for a start.
3. Do leg raises. Lie on the floor, legs straight out, hands by your sides. Lift your legs up until they’re 45 degrees angle to the ground. Hold for a moment. Then slowly lower your legs and stop before you touch the ground. Try to keep your legs straight throughout the exercise. You can also use your hands to balance your body by pressing them down firmly on the ground. Do for 15 repetitions, 3 sets. Take a rest of 1 minute during intervals.
How often should you train your abdominal muscles? There is no fixed rule, but you should do it at least once a week. And the whole idea is to work your abs until they are really sore. Then you need to give your abs a few days’ rest for them to recover. It is not really possible to workout the next day. Discover how you can build muscles easily!