Let’s focus on an efficient way to build your abs in record time!
Now, you will get quicker results working your abs from three specific positions in each of your workouts for maximum efficiency of effort:
1) Start with a compound exercise, such as knee lifts (raise your knees to chest level!).
2) Follow with an exercise that provides a rectus abdominis stretch to enhance fiber recruitment and training range of motion.
3) Isolate your abs and force them to work in a fully contracted position.
Knee lifts 2 x 10
Stretch cable crunches with low-back support 2 x 10
Contracted crunches (three-second hold at the top of each rep) 1-2 x 10
Abs Bicycle Exercise
Beginner 2 x 10 reps
Intermediate 3 x 20 reps
Advanced 4 x 20-30 reps
Your full exercise program for your abs is just 2-3 exercises long Genieabers!
But remember, the focus for these is to build a strong core! Abs is mostly about the diet! Drink less six packs if you want a 6 pac!
(Aim for single digits if you want your abs to show. I say show because you already have them. Fat is just in the way).
Gradually lower your calories by cutting 100 to 200 calories from your daily intake every three weeks and/or add cardio. That’s how you really get your abs to show. Once you hit single digit body fat percentages, your abs will show. If you want those lower abs that everyone seems to be after, then your body fat levels will need to drop to 5% and under. For most that will mean even more small calorie cuts every two to three weeks until your daily calories are in the 2,000 range. But again, maintaining that level of body fat isn’t really sustainable long term. And even if it is, for those of you who are supergeniebers. It won’t look like that all of the time.
Now, there are those rare cases where ones bodyfat level is still unacceptable. Even after cutting all of those calories. If so, you’ll have to add more (fun) cardio activity and/or fat-burning supplements to boost your metabolism to finally get rid of that final phase fat.Here’s a a supplement that many of my clients seem to approve of…
The supplement <=== Check it out here
The lower your bodyfat gets, the tougher it will be to continue getting leaner. But don’t give up. With persistence, consistency and the training and dieting routines outlined in this series, your abs will come quicker and better than you can imagine, with a few eyeballs too.
No, I haven’t royally screwed up. This picture rightfully belongs here. But I bet you never would have thought it…
Squats (as well as deadlifts and weighted chin ups) are effective ab building exercises.
* Your abdominals are stabilizing muscles
* You don’t build muscle from doing cardio
Last but not least, the program I started with to initial build my abs. I guess you could start the same journey too.
Look out for the final post in 2-3 days
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