Six pack abs, who doesn’t want them? It’s the ultimate trait of the Greek gods in ancient mythology.
Having abs doesn’t only mean you’re at a low body fat percentage, but they also in most cases define your health and fitness. If you’ve been hustling with your diet, cardio, and your weight training and you’re finally able to see some progress this is a result of consistency, determination, and discipline.
There is no gel, sweat band, or electrical impulses that could give one an instant six pack. It is a collaboration of diet and exercise.
There are a lot of arguments when it comes to Ab workouts and routines. The studies1 prove that spot reduction (exercising in one spot of the body), though effective to other parts of the body, may not be advisable in your abs.
With that in mind, it would be in ones best interest to focus more on diet and cardio rather than abdominal exercises.
However, if both diet and exercise are in check then I would suggest moving forward to finding the most effective abdominal workouts.
You may have heard this saying before “Abs are made in the kitchen, but built in the gym.” Yes it’s a cliché, but it is definitely true. Like what I have mentioned earlier, it is a collaboration of diet and exercise, not diet only, not exercise only (I think I may say this until im blue in the face).
Modify your diet first to trim down the belly fat. Good nutrition would be your jumpstart in attaining your dream physique! Lessen your sugar intake, increase your dietary fiber and protein, and avoid processed foods.
Most importantly track your macros! Tracking your food will help you stay consistent with your goals.
Try getting your body fat down to 10-12% or below to see abs for men and 16-19% for women.
Now that you know the basics on achieving abs, it is now time to pick the TOP 3 BEST ABDOMINAL EXERCISES. A lot of routines are claiming that they are the best, but we will narrow it down to Top 3, so you won’t have to exhaust yourself on abs workout.
1. Abdominal Wheel – This routine will certainly target your abdominal muscles, not only it will strengthen you core muscles, this exercise is safe on your back too.
How to do it: Kneel on a mat, rest your hands on ab wheel. Roll the wheel away from you, keeping your back straight, and slowly roll the wheel back to starting position. 3 sets of 10-15.
2. Rope Abdominal Crunch – Rope crunches would be a great exercise to strengthen your core. It’s weighted approach on your torso and abdominal muscles.
How to do it: Start in a kneeling position, grab the rope, and crunch down as if you were stacking your abs on top of one another.
3. Exercise Ball Crunches – This targets your abdominal muscles, it will strengthen your torso as you have to manage to balance your body on the ball.
How to do it: Sit down on the ball and walk your feet out. Place your lower back on the ball. Arch your back and your abdominal muscles stretched out. Bend your legs at 90 degree angle and flatten your feet on the ground. Put hands adjacent to your head. Contract you abdominal muscles as you work your way on curling your body up.
For increase intensity, try to curl your hips up as well. Return to starting position, and stretch your abs completely. 2 sets of 10.
Know your body, love it, and maintain discipline. There is no shortcut in obtaining a god like or a Thor like body. Modify your diet, count your calories, trim down your fats and be consistent with your routine. Not only will you be able to show out on the beach with a nice set of washboard abs, you will also be a good example of fitness and a healthy lifestyle.
(2) Peter Francis, Ph.D.
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