Having muscle definition in your abdominal muscles requires you to have a low body fat percentage and some degree of muscle hypertrophy, according to physical therapist Gray Cook, author of "Athletic Body in Balance." When you exercise, perform full-body exercises that train multiple body parts and different directions rather than isolating your abdominal muscles alone. This helps you burn more calories to reduce body fat and increase abdominal strength and function.
Medicine Ball Ground Slams
Stand with your legs about hip-width apart and hold a 6-lb. medicine ball over your head. Raise the ball high with both hands and throw it down in front of you as hard as you can. Bend your legs when you throw, but do not round your back. Catch the ball after it bounces on the ground. Repeat the throw as fast as you can with control and power 10 to 16 times for three sets.
Overhead Ball Crunch
Lie on the ball on your back and hips. Hold a 6-lb. medicine ball over your head and put your feet on the ground. Lift your shoulders and upper back off the ball while keeping your arms in the same position by your head. Lower your body back on the ball at a rate of three seconds. Perform 10 to 12 reps for three sets.
Kneeling Diagonal Medicine Ball Toss
Kneel on the ground on your left knee with your left side of your body facing the wall about 4 to 5 feet away. Bend both legs at 90 degrees. Hold the 6-lb. medicine ball over your right shoulder with your arms slightly bent. Without moving your body, throw the medicine ball down and across your body at the wall near the ground. Catch the ball after it has bounced once on the ground. Perform eight to 10 throws for three sets on each side. If one side of your body is less coordinated or weaker than the other side, perform an extra set on the weaker side.
Misconceptions
Abdominal exercises do not burn the fat off your midsection because the fat-burning process occurs throughout your body rather than at any specific areas, according to exercise physiologist William McArdle. The only way to lose body fat is by burning more calories than you consume. Also, performing abdominal exercises with resistance increases muscle size, which can increase your waistline and torso size.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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