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How to build abs: 4 workout programs
Pumped up abdominal muscles are one of the most desirable body parts for every athlete. It seems that everyone wants them, but only a few have them. Do the following exercises and your stomach will turn into a stone press!
Athletes struggle in the gym with countless lifts and crunches, and all they end up with is muscle soreness and diminishing motivation.
Someone does not worry about them at all and practically does not develop them, remembering them only at the end of the workout.
The abdominal region contains a number of important muscles. It not only provides balance, but also redistributes tension and stabilizes the entire body while lifting weights. If the abdominal muscles are pumped up, the body can put more force, for example, in squats and hold the load almost like a weight belt.
The next time you do the bench press, tense your abs a little and keep them that way throughout the entire lift – you’ll be surprised How long your abs will help you with this exercise.
So, not only are the abdominals an important element in the other exercises on your program, they also play a major role in bodybuilding.
A competitive bodybuilder must have an excellent set of abdominal muscles in order to win a prize. From an aesthetic point of view, the abdominal muscles attract attention above all, as they must represent a proportional and harmonious physique. In addition, the abdominal belly shows that the athlete is in great shape and helps to showcase the V-shaped torso.
If you stick to a healthy eating plan and follow a comprehensive training regimen, embossed abs can become a reality for you. While this article focuses specifically on your exercise regimen, eating well is also an important factor in creating an impressive abs. You can’t just do countless squats and leg raises and expect amazing results.
The development of any other part of the body does not require such discipline, but then those around you simply will not be able to look away from your abs.
A little anatomy
The abdominal muscles are composed of several sections that contract, stretch, twist, and stabilize the core region. They are located in front of the sides on the lower torso, starting at the ribcage and continuing along the pelvis. Let’s take a look at each muscle and its function separately.
Rectus abdominis muscle
These are the very coveted six “cubes” – although the muscle has more than six heads. It flexes the spine and brings the chest and pelvis closer.
Transverse abdominal muscle
This muscle belongs to the deep and is located under other muscles that are necessary for the stability of the trunk.
Internal and external oblique muscles
Diagonal muscles that work when rotating the torso and stabilize the abdomen.
We pump up the relief press!
Now that you know about the anatomy and mechanisms of movement, let’s figure out how to pump up the abs. The movements and exercises presented are designed to maximize your performance every time you go to the gym.
Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety. When doing any ab exercises, make sure you constantly control the movement (concentric and eccentric) to avoid “blank” repetitions.
Twisting and lifting the body from a prone position
The standard twist is performed while lying on the floor, with the feet flat on the ground, and arms either crossed in front of you or behind your head. Bend your upper torso towards your knees, keeping your lower back on the ground, just your upper torso. Contract your abdominal muscles and exhale while lifting. Hold for a second in this position, then return to the starting position, keeping the abdominal muscles in tension.
For body raises, take the same starting position, then lift the entire upper body to your knees. Return to starting position. Try to use the abdominal muscles, not the lower back, when lifting.
There are many different types of this exercise, such as curls on a gymnastic ball, with legs on a bench, and a small plate on the chest for weight.
Another way to do weighted crunches is to lie on the floor with your head towards the rope harness on a low pulley and pull the weight as you raise your body. Make sure you keep the ends of the rope on either side of your head as you twist.
A great way to make it harder to lift the torso from a prone position is to do it on a bench with a negative slope, holding the pancake with your arms crossed on your chest. This is a bit tricky, so try light weight first.
Leg raises
Leg raises are performed while lying on your back on the floor, arms slightly apart, palms pressed to the floor for support. Keeping your legs together, raise them with your knees bent slightly until they are nearly perpendicular to the floor. Lower your legs to the starting position, without touching, however, the heels to the floor, and repeat the exercise.
Tip: To make it harder for yourself, perform leg raises on a bench with a negative incline. This will give you a wider range of motion and make muscle contractions more intense and effective.
Hanging straight or bent leg raises are two more exercise options for pumping up the steel muscles of the lower press. Hanging on the bar, raise straight or bent knees in the same way as in a prone position, until they are parallel to the floor. Lower your legs. When lifting bent legs, lift your knees to your stomach and lock. Lower your legs to the starting position.
Side crunches
Lie on your side on the floor with both hands behind your head, and if necessary, use a leg rest to stabilize your lower body. Lift your body to the side without lifting your hips off the floor. For a second, fix the position of the body at the top point, then return to the starting position. Don’t lie. Change your side and repeat the exercise.
“Bike”
One of the most effective abdominal exercises of the entire complex (especially for the oblique muscles) is the “bicycle”. It is quite difficult, but when done correctly, it can guarantee excellent development of all abdominal muscles.
Lie on the floor, put your hands behind your head, lift your legs slightly off the floor. Begin to alternately stretch your elbows to your knees. Rotate your torso so that your left elbow extends to your right knee and vice versa. Continue the exercise without touching the floor with your shoulders. Contract the obliques with each contraction.
Tip: You can complicate the task and isolate one set of oblique muscles by focusing first on one side, then on the other. Just do all the repetitions first on one side and then on the other.
Russian crunches
This exercise is not for the faint-hearted. Sit on a Roman chair-type bench or bench with a negative recline so that your upper body is lifted off the surface.
With straight arms, hold a medicine ball or pancake in front of you. Begin twisting your upper torso first one way (as far as you can), then the other. Continue the exercise at a slightly slower pace. Sudden jerking can cause injury to the lumbar spine.
Tip: For those who find it difficult to perform the exercise with a ball or pancake, you can simply squeeze your hands in front of you and continue to act in accordance with the standard technique. This will help you strengthen your muscles so that you can move on to weighted crunches in the future.
“Planck”
This exercise does not involve any movement and is used to strengthen and develop deep muscles. This stability exercise is mainly used to build the transverse abdominal muscles.
Just take the support while lying down, just lean not on your palms, but on your elbows. Pull in and tighten your abdomen to engage your internal muscles. Hold this position for 20-30 seconds, then rest – this will count as one set.
“Side bar”
Like a regular plank, this exercise works the internal muscles, but only on both sides for lateral stability. Without bending the body, lie on your side, rise on your elbow and keep your feet together. You can put your other hand on your waist or on your side. Hold this position for 20-30 seconds, then repeat on the other side.
Tip: To complicate the exercise a little, try slowly switching from a side plank to a regular one, moving to the other side. Make sure your body is level and do the exercise smoothly and at a steady pace.