Core work should be done everyday – when it comes to training your abs, you should be approaching your training regime in the same way as you do any other muscle. Ever set out to do 1, 000 bicep curls in one go? Of course not. And the same goes for your abs. So many people do core work as a daily add-on. However, it's about quality not quantity. Do fewer reps and increase the intensity to get a more valuable workout.
Ab work flattens your stomach – unfortunately you can't target fat reduction. Everyone has abs before you even start working out. Specific muscle building type training will help to make them more visible, but the only way to get completely ripped is to cut down on carbs and reduce your calorie intake to lower your body fat percentage.
Everyone can get ripped – technically this isn't a myth, but some people will find it harder than others. Naturally, women have a higher body fat percentage than men so already, showing off thoserectus abdominis musclesis going to be no mean feat. Other factors include age, genetics, hormones and body type.
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Our ab workout has focused on using aWorkout Bench . Most of us are used to training on a gym mat. But by using the bench as a platform, you get the option of decline and deficit work – vital for training the lower part of your core.
How to do them -Sit up on the weight bench longways, with your knees bent. Angle your back to around 45 degrees – or lower if you prefer – and keep your spine straight. Lift your feet off the ground and straighten your legs out in front of you. Then, bring your knees into your chest, making sure you squeeze your abs as they get to their farthest point. Bring your chest towards your knees as you do so. Then return your upper body to its 45 degree angle and straighten your legs back out.
How the weight bench helps -Controlling this exercise can be difficult so many people end up not getting the most out of their workout when they do it on the floor. By performing these on the weight bench, you can grip onto the sides which allows for a more stable workout.
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How to do them -Sit up on the weight bench (longways) and hold a weight (such as aWeight Plate , medicine ball or dumbbell) with both hands. With bent knees, lift your feet off the ground and lean back slightly into a 45-degree angle while keeping your back straight. Move the weight from side-to-side to a level that's below your hip bone.
How the weight bench helps -By doing this exercise on the weight bench, you can lower the weight farther than if you were just training on the floor. This allows for a greater extension so you can target all the way down to the lower parts of your obliques.
How to do them -Lie down longways on the weight bench. Grab the bench with your hands either side of your head. With your legs out straight, bring your knees into your chest while keeping your back flat on the bench.
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How the weight bench helps -Holding on to the weight bench will help not only with stability but with ensuring this exercise is done efficiently.
How to do them -This exercise is usually done by cycling your legs round as if on a bike with your elbows meeting the opposite knee on each cycle as you crunch inwards. This of course is a great exercise. The difference here however is that instead of getting your arms involved, you lean back and hold onto the weight bench for stability.
How the weight bench helps -By leaning back and holding onto the bench, you automatically target the lower abs. This is because you've creating a more obtuse angle, forcing your lower core to engage and support your weight.
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How to do them -Get into a press up position with your feet on the bench and your arms on the floor. Lift your hips slightly and bring your arms in closer to the bench so you are in a more triangular type shape. Keep your arms straight. Start with your right leg. Keeping it straight, lift it up towards the ceiling to engage your glutes and then bend it down towards your left elbow. Straighten it back out and down. Then do the same on the opposite side, using your left leg and bring it down to your right elbow.
How the weight bench helps -The weight bench not only provides a stable platform for you to do these but having a decline option allows you to focus your whole core – including your lower and upper rectus abdominus muscles, but also your posterior chain.
How to do them -Lie on the weight bench longways keeping your body straight. Grip onto the bench with your hands either side of your head. Keeping your legs straight, lift them both up at the same time until they are at a right angle with your upper body. Lower them back down again in a controlled manner. You can do this same exercise but with your hips at the edge of the bench so your legs start off on the ground.
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How the weight bench helps -The weight bench in this instance is not only for stability as you work out but also to provide a deficit for greater extension and more emphasis on your lower abs.
These are all fantastic exercises for targeting your lower abs. When looking to focus this area, many of the exercises involve fewer crunches and more leg raises. Because of this, you can intensify your workout by wearingAnkle Weights .Excess abdominal fat, or belly fat, is associated with a higher risk of insulin resistance, type 2 diabetes and heart disease (
Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, it will not dramatically increase your risk of disease (
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Bottom Line: There are two types of abdominal fat — subcutaneous and visceral. Visceral fat releases hormones that have been linked to disease.
However, twisting, crunching and side bending will not make your abdominal muscles visible if they are covered by a thick layer of fat.
In order to have defined abs or a six pack, you need to get rid of subcutaneous fat from your abdominal area.
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Bottom Line: Exercising your abs will help them become strong and muscular. However, you won’t be able to see them if they’re covered by subcutaneous fat.
The term “spot reduction” refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you “feel the burn” while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat.
One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat (
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Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased (13).
They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms (
One study tested whether spot reduction decreased subcutaneous arm fat. It found that exercise in a specific area of the arm reduced the fat in that area (
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Another study examined whether the location of the subcutaneous fat mattered. It compared subcutaneous fat beside working muscles to fat next to resting muscles.
Interestingly, no matter how intense the exercise, blood flow and fat breakdown were higher in subcutaneous fat that was close to active muscles (
Bottom Line: The evidence is mixed, but many studies have shown that training one area of your body will not help you burn fat in that area. Studies also show that ab exercises alone have no effect on subcutaneous belly fat.
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One reason why targeted fat loss does not work is because muscle cells cannot use the fat contained in fat cells directly.
Fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not just from the body part being exercised.
Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise (cardio) may also be effective at targeting visceral belly fat (
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Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (
For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week (
The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn (
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High-intensity intermittent exercise (HIIE) is another approach that has been shown to reduce body fat more efficiently than standard aerobic exercise (
HIIE is a type of interval training that combines short bouts of high-intensity
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