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There are different muscles which make up the abdominal wall. The rectus abdominis are the muscles on the front and the external abdominal obliques are on the side. The best way to get the six pack abs is to do a combination of toning exercises for the region, cardiovascular exercises to burn fat and a proper diet.It's a misconception to think that just doing abdominal exercises alone will give one a six pack.
If there is any excess fat in the area that must be burned to show the muscles being toned with the exercises. Abdominal crunches, oblique curls, leg lifts and reverse torso curls are great for toning. Cardiovacular exercise such as stationary bike, jogging, brisk walking or anything else to get the heart rate up will burn calories and fat.
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Greetings, I have laid out some guidelines for a good fitness program designed to help you display the full definition of your abdominal muscles. Please be advised that you should consult with your doctor before beginning any fitness program. The abdominal muscles consist of three layers being the transversus abdominis, which is the inner most layer and provides support, stability, and is essential for exhalation.
The second layer is the rectus abdominis, which flexes the spine and connects your rib cage to your pelvis. This is the “6-Pack†area that people generally target the most. Lastly are the oblique’s which turn your torso from side to side and control all lateral movement.
Your abdominal muscles are worked in virtually every movement you make throughout your day, however abdominal exercises specifically to target your abdominal muscles all involve contracting your abdominals to pull your rib cage towards your hip bones such as a standard crunch. The size and strength of your abdominals has little to do with achieving the “6 pack†physique. Your body produces a layer of fat that lines the abdominal muscles hiding the muscles definition.
Everyone already has a “6 pack†it is just concealed by this layer of fat on their bodies. To show the definition of your abdominals you need to be at an extremely low level of body fat. This needs to be accomplished through strict diet and exercise.
The difficulties associated with exercising the abdominal muscles is usually a misconception evolving around a false technique known as spot reduction. Spot reduction is the idea that exercising a specific area or body part will lead to fat loss in that area. Unfortunately the human body does not work that way.
The only way to lose fat is to burn more calories than you consume. Although abdominal exercises do burn calories they are burning calories from all over your body at the same time and are no more specific to the midsection then jogging, swimming or other aerobic activities. The best method for obtaining the highly desired “6 pack†abs is to combine a fitness routine including both resistance and cardiovascular training, and a gradual calorie reduction in your diet.
Fitness programs need to include aerobic condition. It can be swimming, biking, jogging, sports, it doesn’t matter, anything that gets your heart rate up and involves a lot of full body activity. This is where you will do the calorie burning to help show your abdominals, and should be the focus of your exercise program.
Three days per week of intense cardiovascular training should be a good starting point depending on your age and fitness level. Try to progressively increase the duration or intensity of your cardiovascular exercise to promote continued calorie deprivation. Once your body starts getting use to the same levels of intensity, and you get into better shape you will need to up the intensity to see continued results.
Resistance training is also an important component of any exercise program. Resistance training can be done with free weights or nautilus equipment. In resistance training your abdominals will be actively engaged in just about any exercise that you do.
You can also incorporate crunch variation in your resistance training to specifically condition and shape your abdominals. The best specific abdominal exercises will be anything that forces you to pull your rib cage to your hips (crunch) or pulls your hips up towards your rib cage (reverse crunch or knee raise). To reduce tension placed on the spine these can be done on an exercise ball.As you build muscle through resistance training your body will also burn more calories at a resting state.
Resistance training should be incorporated two to three times per week depending on your age and fitness level. Gradually reducing the calories that you take in is also a mandatory step if you wish to slim down enough to see full definition in your abdominals. This has to be gradual as shock diets are unhealthy and usually show only temporary results.
Keep track of what you are eating and you can utilize an online calories counter to get an exact picture of how many calories you are taking in a day. There is a good one here http://www.thecaloriecounter.com/.From here you can gradually reduce the number of calories that you take in. Most of the time people can do this through food choice not quantity.
Starvation is not a diet, but eating natural foods with lower calorie contents and more nutritional benefits does promote long term weight loss and health. A good rule while you are grocery shopping is to try and stick to the perimeter of the store and away from the aisles. This is where you find fresh fruits and vegetables, fresh meats and avoid processed meal in a minute dishes.
It is not easy to obtain “6 pack†abs unless you are one of the lucky genetically gifted people who naturally has incredibly low body fat. Especially as we age and our bodies produce more of an insulated lining of fat around our midsection.It is possible, but takes a lifestyle to achieve. Please do not be fooled by the thousands of 6-pack quick marketing schemes out there, none of them work much better than old fashion crunches.
To see your “6 pack†you need to create a calorie deprivation that will shed enough excess body fat to reveal what you already have. Good luck! References: http://www.fitstep.com/Advanced/Anatomy/Abs.htm http://www.webmd.com/fitness-exercise/features/six-pack-abs http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html http://www.simplefitnesssolutions.com/articles/ab_muscles.htm.
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