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Due to the abdominals being such a large muscle group, solely doing isolated exercises like crunches are a limiting way to see results. Here are a few tips in getting the killer abs you’ve always wanted…
BUT FIRST, an anatomy lesson:
AB MUSCLES YOU CAN SEE Rectus Abdominis: the “six pack” External Obliques: run diagonally down the sides of the body between the rectus abdominus and lats Serratus: fingerlike muscles running from the lats to the sides of the ribcage
AB MUSCLES YOU CAN’T SEE Transverse Abdominis: lie directly below the rectus abdominus Internal Obliques: lie below the external obliques Intercostals: run beneath and between the ribs
Practice proper breathing
When you follow up a deep inhale into your belly (not your chest) with a forceful exhale, you simultaneously activate the intercostals, a 2 for 1 deal!!!
Fully engage your core
Press your lower back into the floor so that your pelvis lifts up slightly
Inhale deeply, exhale slowly while pulling your belly button in toward your spine to achieve full contraction
Practice proper posture
When you sit, stand, and walk with good posture, you’re engaging your abdominal muscles
Perform compound movements that engage larger muscle groups
SQUAT: back squat, goblet squat, front squat, box squat
PRESS: bench press, overhead press, push-up, bent press
PULL: dumbbell row, chin-up, face pull, inverted row
Another factor playing a role in having visible abs is fat storage. Genetics determine where and how much fat you store in and some people have more abdominal fat than others. Unfortunately, spot fat reduction is an illusion, so focusing on overall body fat reduction with proper nutrition and a caloric deficit can result in desired abdominal definition.