We are continually told that the secret to getting ripped abs is diet and diet alone. The logic is that everyone has a set of abs covered in a layer of fat and all you need to do is diet to remove the fat and then voila; Bob is your uncle. That’s kind of, kind of true. But there is a major problem. Just because his musculature is visible doesn’t necessarily mean he’ll look impressive. case in point; marathon runners. Every sinew and muscle fiber on their bodies is visible. These guys are really scarred in the truest sense of the word… but do they look impressive? Is that the physique we go to the gym to build? I thought so much.
What is needed is to gain muscle in whatever area we are looking to highlight. This accentuates the area and makes it ‘stand out’ even more when we decide to follow conventional advice and ‘diet’ the fat. In this article, we’ll look at how to improve your abs – the kind of exercises that will help you get the perfect, deep, candy bar abs. I must also say that the general shape is dictated by your genes, but these exercises will improve your abdominal muscles anyway.
1. Leg Raises – The lower abdomen is a difficult area to target accurately. Mainly because the exercises at your disposal require an advanced level of fitness. Leg lifts are exercises of this type and I must admit that they are quite difficult. Just keep trying and within a 4 week period, you should be able to perform a full set. Over an extended period of say 6 months the improvements will be apparent.
A good way to start the leg raise is the knee raise. This way, you condition your hip flexors and core to adapt to this movement before going up a notch and lifting your entire lower body. Single leg raises are also recommended for conditioning, as some students will experience trouble lifting both legs.
2. Front Squat – You have to be careful with the front squat. We all want a small waist to create that V shape and women will want a small waist as it enhances their femininity. Front squats are so effective at developing your core (including your abs) that they can add a lot of muscle to your waist, making you look locked up. Made in moderation, they can really work miracles on your stomach and give you a midsection that everyone will envy.
3. Decline Crunches – Whether performed with or without a weight, decline crunches are incredibly effective for sculpting your midsection. The beauty is that decline crunches are an extremely versatile exercise. First of all, the degree of inclination of the bench can be adjusted with more extreme angles that suit more advanced students. Conversely, you can keep the incline constant but use dumbbells for resistance. This will definitely stimulate growth in the area and make those abdominal muscles bigger.