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Are you still fantasizing about getting those rock hard abs
like the ones on Brad Pitt? Getting a six-pack is one of the
hardest goals for any person working out, but you can make
it happen with the right ab routine and diet. We will answer
all your questions on how to get ripped abs. Just read on.
Begin with evaluating your present condition. Are you free
of fat yet? If you have not got rid of those love handles
around the stomach yet, then you will never get those washboard
abs. Yes, fat does not turn to muscles, no matter how long
or how hard you exercise. Before you can get visible muscle
tone, you will have to get rid of the fat.
Loose Fat Before You Gain Muscle
So if you’re overweight in your midsection you need
to increase the content of cardio-vascular exercises in your
schedule. You can try cycling, walking, jogging or aerobics
to get trimmer before you start the heavy workout on your
abdominal muscles.
However, just doing the cardio alone is not going to help.
You’re going to have to eat healthier food too, so out
goes the pizzas, burgers, chilidogs and burritos. Mama was
right when she asked you to eat your greens. Dietary change
is one of the hardest changes to make, even harder than working
out two hours in a gym daily, but if you really want the abs
you dream about then that’s the most important change
you’ll need to make. Now you know the first step on
how to get ripped abs.
Once you are successful in loosing fat your abdominal muscles
will come out of hiding. Now you can work your way towards
ripped abs.
More About The Ab Muscles
Unlike your arms, your abdominal muscles are not exercised
fully by a single exercise. To tone your abdominal muscles
properly, you’ll have to do a variety of different workouts.
For the purpose of bodybuilding, you can divide your abdominal
muscles into lower and upper abs. Because the abs are spread
over such a large region, both the muscle groups cannot be
exercised in a single motion. There are separate exercises
for the upper abs and the lower abs, and to build ripped abs
you will need to do both. How to get ripped abs is not that
easy, but once you get into the habit you will find it hard
to get out of it, so keep going!
It’s a common practice to work on the lower abs before
you start working on the upper abs. There is a reason for
this: if you start out with upper abs, the lower abs will
be strong, and will steal impact away from the upper abs,
thus, your upper ab exercise will be less effective. If you
do your lower ab exercise before the upper ab exercise, the
lower ab muscles will be weaker when you start working on
the upper abdominals and you will put more impact on the upper
abs. Keep this in mind and you will find developing a ripped
abs set easier.
Exercises For The Abdominal Muscles
Here are some basic exercises for the upper abs and the lower
abs. Here you will find a list of exercise specifically on
how to get those abs you’ve always wanted, so start
today!
• Leg raises - This is a basic and
easy to do exercise for the lower abs. Lie down on your back
on a bench or a mat. Remember to keep your back straight and
your arms should be by your sides; you can grip something
if you want to. Now, keeping your back straight, raise your
legs slowly about 45 degree from the ground. Hold them there
for a second and then lower them. Remember to rotate your
pelvis and try to use your abdominal muscles to do all the
work instead of your leg muscles.
• Crunches - Crunches are the most
popular upper ab exercise. Lie down flat on the ground and
put your feet high on a chair or a bench. Your legs should
be bent 90 degrees from the knee to form an L shape. Now put
your palms behind your neck and gently lift your shoulders
off the ground at an angle of 30 degrees. Imagine that you’re
trying to make your chest touch your pelvis. Keep your lower
back straight and try to make your upper abs do all the work.
When you reach the top of the crunch, hold on for a second
before going back down. You should feel the heat on your upper
abs after the first few crunches.
• Reverse Crunches - Lie down on the
floor or a mat and put your hands over your head holding on
to something, maybe the legs of a chair. Now put your legs
straight in the air with your body forming the L shape and
lift your hips off the ground. Avoid swinging your legs and
speeding up the exercise.
• Quarter Crunches - The quarter crunches
are quite similar to the abdominal crunches mentioned above.
This time, however, you will raise your chest and your shoulders
straight up and hold. Try to hold as long as you can because
your abdominal muscles work most when your back is off the
ground. Do it repeatedly and you will be putting a lot of
pressure on your upper abdominals. If you haven’t done
this before, get ready for a little soreness later.
• Knee Raises - Use a chin-up bar to
do this exercise. Hold the bar with both hands and bring your
knees up to your chest. You will be supporting all of your
weight on your hands now. The important thing in this exercise
is to make sure that you’re using your abs to lift your
legs and not the leg muscles. Focus on your abdominal muscles
when you do knee raises.
• Side Crunches - This is another variation
of crunches. In this exercise, when raising your shoulders
off the ground, attempt to move to one side instead of straight
up. This exercise is good for getting you the ripped abs you
want.
• Obliques - Another exercise to help
you build up the abdominal muscles at the side of your waist
just like the side crunches do is called Obliques. Lie down
flat on a mat and keep your arms spread like an eagle’s.
Now raise your legs from the hip such that they form an L
shape. Now lower your legs from side-to-side while keeping
them straight. If you do all these exercises regularly, you
will get results straightaway, and now that you know how to
get ripped abs, it is easier to plan your exercise routine.
Exercise The Right Way
If you are really focused on how to get ripped abs, then you’ll
need to exercise your abdominal muscles regularly. Ab exercises
1-2 times a week works best in a balanced workout.
When working out on abs remember not to work out too much
in the beginning because if your ab muscles get sore. The
soreness will be more painful and will take longer to disappear
than most other muscle groups.
Keep varying your ab workout. Don’t do the same exercise
everyday. If you do different exercise each time, you’ll
be surer of developing better and well-shaped abdominal muscles.
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