The ‘ABsolute’ Guide TO a Six Pack
According to society (not us), a fit and defined set of abs is supposedly the holy grail of fitness. It tends to be seen as a mark of athleticism and dedication that says “I eat clean and train mean”. Consequently, many people want a six-pack or think they need one to be fit/confident. However, there’s more to core training than meets the eye. It’s not just about doing crunches and sit-ups until you can’t move; it’s about working smart and maximizing your effort. In this blog post, we’ll discover the best ways to train the core with exercises that involve hanging, focusing on the contraction, and rotations, and why stabilizing exercises are necessary for a complete core workout. We’ll also cover how a caloric surplus is needed to build muscle and how a caloric deficit can help shed fat and show off visible abs.
1) Something hanging:
The benefits of hanging are immense when it comes to ab training. It will make your abs stronger, your hands stronger, and your grip better. Exercises like hanging leg raises and hanging toe touches are some of the best moves to train your lower abs. Additionally, they also double up as great exercises that give your back muscles a good workout.
2) Something focusing on the contraction:
Sit-ups have a bad rap, but they can be one of the most effective exercises out there if you know how to do them right. The key is to focus on the contraction of the abs as you perform the movement. Instead of flinging yourself up and down, focus on a slow and controlled movement with a deeper contraction. Add weight once you’re comfortable with the technique.
3) Something rotational:
Twists are a great way to target the obliques. Russian twists and woodchoppers are some of the best moves to create definition in the oblique muscles. Make sure to use proper form and really twist your torso from side to side. Adding resistance can make the exercises even more challenging.
4) Stabilizing exercises:
Training your core is not just about doing crunches or correcting a forward tilt. It’s about stabilizing and strengthening your spine and other muscles that support it. Exercises like the plank, side planks, bird dog, and hollow holds are a great way to work all the smaller muscles that contribute to core strength.
5) Caloric surplus and deficit:
Lastly, it’s important to keep in mind that nutrition plays a huge role when it comes to visible abs. Caloric surplus is necessary to build muscle mass and get a thicker midsection. On the other hand, a caloric deficit is needed to shed fat and show off visible abs. Remember that it’s not just about how much you eat, but also what you eat. Stick to whole, unprocessed foods, and get enough protein to support your muscle training.
There you have it, folks. A guide to core training. Remember that it’s not just about how many reps you do or how hard you work. It’s about doing the exercises with proper form, and focusing on contraction and stability. Also, keep nutrition in check - eating clean and being in a caloric surplus or deficit can make or break your ab game. Mix and match the exercises mentioned above, and you will be on your way to getting core’d up like a pro!
