It’s no secret that everyone wants a six pack, and wants it yesterday. But to create that hourglass figure, it’s not enough to simply eat clean and do sit ups and planks until your face turns blue. You must target the different layers and angles of the abs rather than the whole target, and you have to be careful about which moves you choose to prevent getting boxy and growing outwards by over developing your oblique muscles, which are on your sides.
One of the most common exercises gym goers try out to hit their obliques is the side bend, usually with weight. This is a huge no-no for those trying to cinch their waists; this builds the muscles outward rather than pulling them in. When working obliques, avoid using weights and instead focus on twisting movements through the transverse plane, like stick turns, bicycle crunches, and crossover crunches. These pull the midsection in at the sides, creating a curve from the rib cage to hip bones, and forming the side lines of the six pack.
Also important is the rectus abdominis, the top layer of abdominal muscles responsible for the washboard abs. This does much more than simply look great in a swimsuit – this region is important for stabilizing your body during every exercise. To get the greatest benefit, contract your abs during EVERY exercise. That is, every exercise is an ab exercise – suck your belly button towards your spine to engage those muscles during squats, chest flies, rows, etc.
When you are targeting this layer, make sure to hit both the upper and lower regions. For the upper abs, crunches with your legs in the air or on a stability ball will get the burn going. Always lift your head straight towards the ceiling. For those lower abs, try hanging leg raises (or knee raises if you swing too much), hip lifts, reverse crunches, and V sit-ups.
Abs are Made in the Kitchen
Of course, it almost goes without saying that the key to noticeable abs and losing those love handles is diet. Whether you follow a clean eating regimen or IIFYM, as the adage goes, “Abs are made in the kitchen” and you won’t shed that last layer of fat without a proper diet plan. A daily fat burner during the last stages of fat loss may also contribute to visibility of those desirable lines.
Lastly a Video – a bit of inspiration, fitsporation for Women Who Lift Readers. Click Here for the Link in the Video.