Thursday, February 16, 2012

Six-Pack Abs

One of the most frequently asked questions in fitness is: "how can you get six-pack abs?"
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!