I get a TON of questions about Abs SO, I wanted to share a few of my tips/thought on how to get them and also share that it IS possible for ANYONE to achieve abdominal definition. I had a baby 3 1/2 years ago and gained 50 lbs- YEP 50. I had abdominals back within 4 months and this is how I did it and how I maintain them....
- DIET I FULL heartedly believe that 80% of if is your DIET. You are a result of what you eat and a layer of fat over defined muscle is going to HIDE muscle. So, regardless of how many crunches, sit ups, leg ups you do, if you don't watch your caloric intake and keep the fats,carbs and proteins in balance you will NOT see definition
- REPETITION I believe it is a NUMBERS game. At least for females, I find that you need to fatigue and pump the muscle. I believe in a lot of reps and I believe in frequency when it comes to abdominals. I train abs at least 5 days a week and I do a minimum of 200 crunches. 200!? Yep- I meant 200. What I do however is do 25-50 at a time in-between sets of cardio and/or weights
- FORM is critical. When doing abdominals, it is not about the amount of weight you are using or how UNIQUE the excerise is. More importantly, are you engaging and working the area you are concentrating on? Are you USING Your abdominals to drive the exercise or are you using momentum from other areas to drive the crunch (this would NOT be the way to do it!)
- CARDIO is important. Just like my first statement with diet, if there is a layer of fat on top of your muscle, you will not see the definition. High intensity cardio is another important variable in achieving definition... BONUS for running where you are using your arms and engaging your core and working the abs even more...
Hope this was helpful!
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