Things You’ll Need:
- Weight bench
- Hand weights or weighted plates
- Physioball
Step 1
It is important to understand the physical make up of the group of muscles we call the abdominal muscles. This group is made up of four different groups. They are the transverse, rectus, internal and external obliques. The transverse muscles are deeply positioned. This muscle encompasses the whole abdominal area to help the body stabilize itself when moving. The internal and external oblique muscles run alone the sides of the waist. They are located vertically along both sides of the body. These muscles allow for twisting and bending motions. The rectus abdominus muscles is situation on top of the transverse muscle. It it this muscles that creates the look of the much desired six pack.
When the abs are strong, the body has better balance and it can also lower the risk of lower back pain and injury.
Step 2
Lower your weight range and do a variety of different exercises to strengthen the abs. Some people narrow their ab workout to plain sit ups. However, it is necessary to train and sculpt your muscles by using different exercises. It is also important to lower your weight range. For a man, the body fat percentage should be int the 10% or less range. However, for women it’s different. The range is slightly higher because women carry body fat differently than men. The body fat percentage range should be 15%.
You can measure you body fat percentage with a home scale or at the gym. Please be advised that results from strength training is seen after about 4-8 weeks.
For people who have the optimal body fat percentage and exercise regimen down, the results may start to show after as little as 14 days. For the others, show some patience and get yourself within range to see the best results possible.
Step 3
Control food intake and portions. Make sure to get some cardiovascular work in as well. 40-45 minutes for 5 days a week can boost your results. While in this phase, be safe. You should lose about 2 pounds in a week. Anything more than this can be overwhelming and should be under a physician’s watch.
Step 4
Regular and reverse crunches should be done using the physioball machine. If you don’t have one you can simply do the exercise without it.
Step 5
Repetitions. Do three sets of 12-20 crunches. It doesn’t take 100 crunches to get the abs you want if you’re doing the reps correctly.
Step 6
If your result aren’t coming along as fast as you want them, consider hiring a personal trainer. A professional can make sure your exercise and diet are proper for you.
