Muscle definition in the abs comes from a healthy diet and regular abdominal exercises. Your abdominal workouts should target each of the three abdominal muscles: the transverse abdominis, rectus abdominis and obliques. Eat a diet high in protein and low in fat to help build more defined abs.
Work Each Abdominal Muscle
Step 1
Start with the upper abs and middle abs, which are considered part of the rectus abdominis, a lengthwise muscle that runs vertically from your sternum to pubic bone. For the lower abs, which tend to carry the most fat cells, perform stability ball knee tucks. The stability ball will strongly engage your lower abs, but also the rest of your core. Kneel with the ball in front of you. Lean over the ball and walk your hands out in front until your legs are straight with your feet on the ball. Engage your abs and pull the ball closer to your chest, lifting your hips and bending your knees. Roll the ball away until you are in a straight line again.
Step 2
Work the middle abs and obliques. For these, do bicycle crunches. Begin on your back with your feet in the air, shins parallel to the ground and knees bent to 90 degrees. Interlock your hands behind your head, keeping your elbows out wide. Straighten your right leg, right foot in the air, and lift your chest and right shoulder to your left knee. Come back to the center and straighten the left leg, bringing your left shoulder toward your right knee. Keep going from side to side, keeping your chest lifted and elbows wide next to your ears.
Step 3
Perform double-leg toe reachers. These exercises are beneficial in toning and strengthening the upper rectus abdominis and the transverse abdominis, which is the muscle that runs around your waistline. Holding a medicine ball or kettlebell in front of your chest makes the exercise more challenging. Lie on your back and bring your legs straight into the air. Hold the medicine ball in front of your chest and straighten your arms so the ball is in the air. Engage your abs and lift your chest straight toward the sky. Keep looking straight up and lower your chest. Repeat the move, keeping your arms and legs engaged and as straight as possible.
Tips and Warnings
- Combining a healthy diet with exercises that work the three abdominal muscles will help you get muscle definition in the abs.
- As with any exercise program, consult your medical professional before beginning these workouts.
Things You'll Need
- Exercise mat
- Medicine ball or kettlebell
- Large stability ball
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle; Frank J. Katch; Victor L. Katch; 2007
- Ace Fitness: Stability Ball Knee Tucks
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