Uncovering The Truth About Abs

 

Are you working so hard to have a flat stomach yet see no positive results despite your hard work? We are on the same boat; I have had problems with my weight, too. A lot of people easily give up and give up the chance of having leaner and more visible abdominal muscles.

Actually, the abs is a combination of muscles joined together. The muscle group in our abdomen is composed of the abdominus rectus, the internal and external oblique muscles, and the hidden transverse abdominus.

Thin muscles found around the torso are called oblique muscles. They enclose your bony structures together with your internal organs so as to protect them. Most unfortunately, despite being developed, the obliques can also be wrapped around by layers of fat, thus, they are hidden along the waist line.

The aspired six-pack is composed of the rectus abdominus. It connects the ribs and sternum to the pelvis. Beneath it is the transverse abdominus that acts as a girdle that makes the midsection flat. The transverse abdominus is actually unseen. Nonetheless, fat can hide even the most developed muscles.

What ways can you do in order to develop those muscles and burn those fats that cover them? Before revealing the answer to that question, let us examine the two most popular myths on myths.

The first myth is Spot Reduction.

The best exercise to workout those abs is aerobics combined with strength training activities. In just about 3 or 5 days every week, you will eventually see yourself with a healthier respiratory system.

Said activities should go together with 3 or 4 strength workouts designed for the whole musculature. The development of the muscles through strength training will also increase the rate of metabolism and increase the amount of fat being burned.

The second myth is Flat Stomach.

Most people do have round abdominal muscles rather than flat. Genetic and biological factors such as age, sex, body type and hormonal changes have an effect on the shape and size of your abdomen. If you focus on achieving a flat stomach, this can lead you to feeling anxious and frustrated. Eventually, it will give you eating disorders and having the need to exercise excessively.

You must save both your energy and your time, also, save yourself from getting injured because of things that you can never change. Maintain a balanced diet and eat the right kinds and amounts of food. Don’t obsess yourself as well. Below is something that you can do.

Guide to Good Posture

Be conscious of your posture; the way you stand, sit, etc. having a poor posture (e.g. slouching) can make you look as if you have bigger abs than what you actually have. If you have a good posture, you will look a lot taller and slimmer. Here are a few tips on how to get it done.

• Your head should not be leaning, instead, it should be balanced on your neck,
• Your shoulders should be rolled back and relaxed
• You tailbone must point to the floor while your abdomen is slightly contracted
• Avoid locking your knees, keep them soft
• Vertical alignment must be maintained on the ears, shoulders, ribs, hips, knees, and ankles

Here is a checklist on the truth about your abs:

This is a protocol you can follow.

Cardiovascular training: sustain an aerobic activity for about 20 to 30 minutes 3 to 5 times in a week so as to improve your heart rate, eventually, your whole respiratory system.

Strength-endurance training: perform progressive resistance activities (e.g. kettlebell lifting, STS training) that exercises the whole body for about 15 to 45 minutes 3 to 5 times in a week
Flexibility training: take 5 to 10 minutes of activities that requires stretching (e.g. Yoga, toe reach) every after working out. This will maintain balance and good body posture.

Here is a bonus abs-specific short workout.

Hard Crunch and Bike Kick Combo

Despite the fact that exercises focusing on the abdomen will not minimize your belly, this can still develop your abs and improve how they look. Combining Hard Crunch and Bike Kick will tighten and develop ALL the abdominal muscles that you have. This will lead to a stronger and flatter midsection along with a healthier lower back. If this is combined with other aerobic or strength endurance workouts, it will produce positive results.

Exercise Number 1: The Hard Crunch

With knees partially bent, lie with your back on a flat surface with arms folded across the chest. Your feet must not be too near your buttocks. As you raise your head, shoulders and chest off the floor altogether, exhale and press your lower back. Concentrate on curling the ribs towards the hips. Pause every time your abdominal muscles contract hard. Small movements are just fine. Slowly go back to original position as you inhale as you maintain some tension in the center. Contract the abdominal muscles as you rep. continue until fatigue is felt.

Notes from the Trainer:

The knees should only be partially bent. There is a distance of at least one foot from your heels to your butt. To intensify your training, extend the pause when the abs are contracted, or put your hands at the back of your head.

Objective: 15 to 20 repetitions per set; 1 to 2 sets per session

Exercise Number 2: The Bike Kick

With knees bent, lie with your back on a flat surface. With the low back pressed on the floor, put your hands at the back of your head. Alternately bring your right elbow to the left knee, and your left elbow to the right knee. Maintain natural breathing. Continue alternating with hands entwined at the back of the head. Extend more fully as you repeat the process.

Notes from the Trainer:

Maintain the natural rate of breathing. Never hold your breath while doing this exercise. Extending the legs fully will intensify the exercise. Throughout the activity, it is best to keep the knees bent. Tap the toes to the floor when there is a need to decrease the intensity.

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