Many people strive to get six-pack abs as a measure of good health and fitness. Achieving this look takes hard work and determination. Contrary to popular belief, you cannot spot train to target your abdominal muscles specifically. Your exercising can build your muscles, but more work is needed in order to define your six pack.
Abdominal Muscles
Your abs consists of six abdominal muscles including the transverse abdominal, internal obliques, external obliques and the rectus abdominis. Development of the latter muscle helps you achieve that six-pack look. However, if you work the entire group, your waistline will be trim and muscular, giving you support and balance in all of your everyday activities.
Exercises
Several exercises target your abdominal muscles. The sit-up remains a classic exercise because it engages all of your ab muscles, according to the American Council on Exercise. You can increase the intensity of this exercise by doing sit-ups on an exercise ball. The ball will increase your range of motion, making the exercise even more effective. another exercise that target the rectus abdominis is the modified plank. This exercise is like a stationary push-up, with your weight resting on the balls of your feet and forearms.
Cardio
All of your workouts are useless unless you also do cardio or aerobic activity. Abdominal exercises primarily build the muscles of your six pack. Cardio workouts burn calories to get rid of belly fat which can hide your sculpted look. The more intense your cardio workout, the more fat you will burn. For maximum calorie expenditure, choose activities such as biking or rollerblading. According to Mayo Clinic, a 160-lb. person can burn over 900 calories an hour rollerblading.
Healthy Eating
In order to maximize the benefits of your cardio workouts, follow a healthy diet which is low in fat. Maintaining a healthy weight is a simple equation of balancing your activity with the calories you take in. This is vital in order to keep your six pack. Overeating can easily cover your torso with a layer of fat.
Benefits
There are several benefit to having six-pack abs, not the least of which is your self-impression. Six-pack abs are attractive. They will improve your posture and your overall appearance. In addition, this fit look has profound health benefits. According to the National Heart, Lung, and Blood Institute, a waistline greater than 35 inches in women increases your risk of developing heart disease and other chronic health problems. Having six-pack abs, therefore, makes good health sense.
References
- "Principles of Anatomy and Physiology"; G. Tortora and S. Reynolds Grabowski; 1996
- American Council on Exercise: Stability Ball Sit-ups / Crunches
- "The Abs Diet"; D. Zinczenko; 2004
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- "The Step Diet"; J. Hill, J. Peters, and B. Jortberg; 2004
Member Comments