Nothing is more frustrating that performing hundreds of crunches a day in hopes of developing that elusive six pack, only to maintain a flat, undefined stomach. When you perform large numbers of reps with little or no weight, says BodyBuilding.com personal trainer Shawn Lebrun, your muscles will not grow. Add weight to your ab routine to build muscle and see results. Strong abdominal muscles give you good definition in your stomach and improve your posture, reducing your risk of lower back injuries.
Step 1
Exercise your abs with weight twice a week. Your muscles require resistance in order to grow and basic crunches only provide so much resistance. For example, perform a kneeling cable crunch by selecting a weight on a cable machine and attaching the rope handle. Kneel in front of the machine while holding the rope on each side of your head. Bend forward at the waist and contract your abdominal muscles, hold the position briefly and return to the top of the motion.
Step 2
Switch up your ab workout every four weeks. Muscles grow in response to stress. Once your ab muscles get used to a particular set of exercises, their growth will slow. According to professor of exercise science at Auburn University Michele Olson, rotating your workout is more effective than the number of reps you do per day.
Step 3
Increase the weight each week. As you work your abdominal muscles, you gain strength, says Lebrun, and you must continue to increase the weight on each exercise to properly stress your ab muscles.
Step 4
Get at least 45 minutes of intense cardio three to five times per week. Even if you have well-defined abdominals, you won't see them through a layer of fat. Intense cardio sessions help create a calorie deficit in order for your body to start burning fat for energy.
Step 5
Eat a healthy, balanced meal or snack every two to three hours, recommends Certified Triple Elite personal trainer Linda Cusmano. While your workouts won't mean a thing if you are consuming more calories than you are burning, you also need proper nutrients to build muscle. Eat plenty of protein-rich foods such as lean meats and egg whites to fuel abdominal muscle growth. Prevent water retention around your abdomen by limiting your sodium intake.
Tips and Warnings
- Start with low weight and focus on technique on any new ab exercise to maximize the effect and prevent injury.
- Talk to your doctor before beginning any diet or weight training plan.
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