If abdominals came in a can, everyone would have a six pack. In the real world, having an enviable midsection requires a real commitment not only to a training program that includes, unless you’re genetically gifted, plenty of aerobics but also a diet that carefully monitors macronutrient ratios and total calories.
We all know that extra body fat diminishes the nuances of toned muscle, but even a little jelly on the belly will wipe those abdominal contours clean out of sight. It’s been said that if you want great looking abdominals you have to live hungry. That may or may not be true. Start with a visual check of your upper abdominals (generally considered easier to develop and show than the lower abdominal region). If you can’t see definition, you’ll be starting at square one.
Before reading our bodybuilders’ top picks to work the upper abdominals, determine how much aerobic exercise you do in relation to the amount of calories you consume. For most competitive bodybuilders, aerobic training is de rigeuer, ranging from 30 minutes three times a week in the off season to 60 – 90 minutes nearly every day come competition time.
Beginners should start with 10 minutes of cardio after their workout three times a week for two weeks. Increase the cardio training to 15 minutes three times a week for another 2 weeks, eventually working your way up to 60 minutes. This will really confuse your body and give you the best fat burning results in the shortest possible time. Be sure to start at a low intensity, about 50% – 60% of your maximal heart rate, working up to 80%.
You need to train your abdominals ferociously. Here are a few tips to help pop open your own six-pack.
Seated Knee Ups
Sit on the edge of a chair or bench, lean back slightly and hang onto the edges for support. As you lift your legs, bring them slowly into your chest. Get into a groove or rhythm because you want to really feel the movement.
Cable Crunches
Grasp the rope above your head and get on your knees. Begin to come forward and crunch your abdominals to the point where your elbows almost touch your knees.
Exercise Ball
Lie with your back on an exercise ball, feet flat on the ground. Place your hands behind your head and lift your torso half way up. This looks like half crunches and that’s really the range in which your abdominals are working. More range than that at the top and you bring your hip flexors into play. At the bottom you may get a greater range of motion. The movement is very small, but the burn is really intense.
Bench Press Crunch
Lie on your back on a bench and lift your legs up 90 degrees, bend them at the knees and support it over the weight bar. Raise your upper torso only 4 – 5 inches. When you do this crunch, you should be squeezing so hard that you’re almost cramping. Do it really slow to feel the burn. Put your hand on your midsection so you can tell if you’re working your upper abdominals. To increase the burn, hold it at the top for a count of up to four.
Related Articles
Does spot reduction work for abs or doesn't?
By: Isabel Curini | 29/03/2006 | Fitness
Burning fat from the abdomen through exercises specially destined to the abdominal muscles was, is and will always be one of the most resistant myths.
Aerobic Training to Tone your Body and Drop Fat Fast
By: Jerry Ryan, Ph.D. | 24/11/2007 | Health
Learn about the benefits of aerobic training. Discover the way to calculate the target heart rate for your age group. Find out how to tell if you are working out hard enough or too hard.
Mass Building Basics
By: Anthony Robbinson | 24/09/2007 | Muscle Building
Building muscle takes time and hard work. Supplements can help! With proper nutrition and supplementation, along with the following guidlines, you can expect great results!
Important Exercise Principles
By: Martin Kallak | 28/03/2008 | Health
Below follows a description of some basic exercise principles that needs to be understood before effectively engaging in any exercise program.
The main forms of exercise dealt with here are:
Cardiovascular exercise
Strengt training
Sports-specific training
Fitness Training - The Importance of Correct Warming Up
By: Gaby Munteanu | 09/03/2006 | Fitness
All types of physical practice, in fitness or any other sport, must begin with correct warming up. This activity, together with relaxation and the main stage, are the three essential parts of the training.
The types of warming up can vary a lot in leng
Bodybuilding: the Flushing Principle
By: Sandra Prior | 05/12/2007 | Bodybuilding
When you use the Flushing Principle, you can feel an immediate benefit. The Pump. After all, what is bodybuilding? It’s about pumping the muscle and making it grow. Contrary to what some believe, it doesn’t take heavy weights to create a pump.
How To Get Six-Pack Abs - The Pinnacle Of Physical Fitness
By: Gray Rollins | 14/09/2006 | Advice
Representing, as they seem to, the pinnacle of physical fitness and muscularity in men, there is really little wonder that most men profess to want six-pack abs. Yet, despite this widespread desire, very few men actually succeed in reaching this goal.
Introduction to Group Cycling Classes
By: Nicky Pilkington | 15/01/2006 | Health
Group indoor cycling classes are one of the best exercise activities that you can participate in. People with all levels of fitness and endurance can benefit from these workouts.
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
How do i make a network cable that is longer than ...
By: collins | 25-07-2008
How do i make a network cable that is longer than 10 meter without a switch?
I need several experienced cable tv techs in ...
By: steve gunn | 23-07-2008
I need several experienced cable tv techs in wilmington north carolina
Naked men exercise video
By: David | 23-07-2008
Where can i find a few video of men who do naked exercises. it's like exercise videos we buy in the book store or on line but one wthat are naked men. Looking at naked men who are fit helps me focus on being fit.
I do know there was a couple video that were mostly yoga and the men were naked.
I have a nuclear stress test (non exercise ...
By: Beverly | 22-07-2008
I have a nuclear stress test (non exercise) scheduled for 7:30 in the morning and just realized that I misread the instructions and drank a glass of caffiene tea at 4pm today. What will this do to my test or to me? HELP! I feel stupid and scared.
How do I get windows 98 to detect my comcast ...
By: Warbit | 22-07-2008
How do I get windows 98 to detect my comcast cable modem?
Security guard training rhode island
By: digz | 21-07-2008
security guard training rhode island is there any place?
Q&A Powered by:
Latest Muscle Building Articles
What Muscle Building Diets Should Be Made Of
By: Cliff Baker | 25/07/2008
Many people make the mistake of eating less when undergoing rigorous muscle building regimens. Think about it: You're trying to gain muscle. If you skimp on food, you will miss out on important nutrients necessary for muscle growth. The best muscle building diets involve as many as six small meals a day, since this setup burns more of the bad stuff away while keeping more of the good stuff in.
Building Muscle Size Quickly
By: Charles Nash | 25/07/2008
There are many methods of building muscle size quickly. Surprisingly, with the amount of people out there looking to gain muscle, the methods are not very popular.
The Fastest Way to Build Lean Muscle
By: Charles Nash | 25/07/2008
I wanted to take the time to tell you the fastest way to build lean muscle. A lot of people want to put on muscle and currency trying to achieve it right now.
Fast Muscle Growth Advice
By: Charles Nash | 25/07/2008
I'm going to give you some fast muscle growth advice. A sad part about the people that work on their body for muscle growth and even fat loss, is that they don't have the slightest clue on how to do this properly.
Prevent Carpal and Cubital Tunnel Syndrome with Grip Training
By: Dave Lemanczyk | 24/07/2008
The only effective method of preventing Carpal and Cubital Tunnel Syndrome is to balance the muscular tissues of the lower arms. The extensor muscles are often tremendously weaker than that of the flexors. In order to improve function and durability, overall balance must be acheived.
Discover How to Build Big Muscles Fast
By: Jerold Smith | 24/07/2008
Are you having difficulty building muscles and gaining weight time after time again? Or did you experience a sudden stop of muscle growth as compared to when you first started body building?
Muscle Building Workout Programs
By: Charles Nash | 23/07/2008
Competitive eating is one of the fastest growing new sports in the world North America. Just a few years ago it would of been just small events in towns all over America, that barely had enough money to get by. Today, it has grown to the point that it has made it onto television and thus, a new breed of athletes. If you're like me, you're always up for a new challenge and eating is something that I'm good at already. Don't let that confuse you. This is a tough sport that you just can't walk into
Why You Should Be Using a Weight Training Journal
By: Steven Walters | 23/07/2008
Most of us don't like going to extra trouble if it's not necessary. After reading this you'll know why training journals are necessary.
More from Sandra Prior
Real Achievers
By: Sandra Prior | 25/07/2008 | Nutrition
As my self confidence increased, I lost my fear, and decided to change my whole life by losing weight and eating correctly. This simple decision was the best I ever made.
There’s a Bone Crunching Truth About a Woman’s Knees
By: Sandra Prior | 25/07/2008 | Women's Health
An integral part of any exercise program, stretching limbers up the body before a hard workout, prevents injury, is relaxing and feels good.
Kill the Web
By: Sandra Prior | 24/07/2008 | Internet Marketing
I really think it’s time we got rid of the World Wide Web. It’s too big, too clumsy, and too bad at doing the things we want to do with it. The World Wide Web, in my opinion, is a waste of the Internet’s potential.
The DVD Decision
By: Sandra Prior | 23/07/2008 | Hardware
CD-ROM Drives triggered a revolution in the computer industry, but the only real change we’ve seen since their arrival is increased speeds. And speed only matters if you’re transferring vast quantities of data.
Community Building
By: Sandra Prior | 23/07/2008 | Internet Marketing
Since this is what the Internet does best, wouldn’t it be a good idea to focus some serious attention on this aspect of it? Surely the ability to communicate among a virtual group is the fabled ‘silver bullet’ of the Internet, and has been all along?
In the Beginning
By: Sandra Prior | 22/07/2008 | Internet Marketing
The UK’s CIX conferencing system is still alive, and many people have been using it over a decade. The WELL was Rheingold’s virtual home for many years. Now like everything else, it’s on the Web.
A Sense of Community
By: Sandra Prior | 22/07/2008 | Internet Marketing
As we enter the new century every company worth its salt is spending ever more cash on trying to find ways of making money out of the Internet.
What is a Quantum Computer?
By: Sandra Prior | 22/07/2008 | Hardware
We take a look at what could be the most incredible development in computing since the microchip.
Sports and Fitness 
