If there is one part of the body that people are never satisfied with, it’s their waist. The first place fat is stored is in the midsection, and this can make shaping and transforming the abs an arduous task. Even the most advanced and committed exercisers, figure athletes, and bodybuilders struggle endlessly to perfect the coveted six pack region. Day to day appearances can fluctuate from a two pack or four pack to hopefully six packs or even eight packs. Sculpting and seeing the great abdominal region, symbolic for ideal health and optimum fitness, is something everyone strives for but few will ever get. However, a commitment to absolutely obtaining ripped abs is something that can realistically happen for anybody who wants them. If you are not satisfied with your abs right now, try these 3 strategies:
1. Spend at least 30-45 minutes training abs when you do them.
Many people still just “nip” the abs when they train them. For example, they still only spend about 5-10 minutes on them maybe each day or every other day. Whatever the case, one of the most sure-fire ways to completely revolutionize the midsection quickly is to train them thoroughly, like any other muscle you want to shape, for 30-45 minutes.
This is going to require a wide variety of exercises with lots of sets, and in the days proceeding such a workout, your stomach will be sore. As many know, this soreness (and the longer it lasts) is a sign that it worked as the muscle fibers were broken apart, which will enable them to grow back in better shape, tone, and definition once the soreness goes away.
2. Add more weight to your ab exercises when training them.
So many people know what it feels like to use weight (machines, free weights) when training other muscle groups, but many forget to use the same simple strategy while training their abs. Usually, this is because adding resistance and weight to abdominal training requires imagination and creativity. There usually isn’t a wide variety of machines or exercises for ab training that has weight ready-made. For example, even if you did a more advanced exercise for abs like “decline crunches”, there wouldn’t be a weight there on the bench that would make it obvious to use. Instead, you must grab a “plate” or a medicine ball and take it with you onto the decline bench.
In addition, for ab exercises that require leg lifts, it can be a challenge to find a way to use weight- the ankles aren’t very strong to hold a big dumbbell in between them (if you try you’ll find it often times slides out), and your feet have difficulty squeezing a medicine ball between them for prolonged periods of time without it falling out. These dynamics create quite the challenge for adding weight to lower ab training exercises.
However, the fact is that there are indeed lots of ways you can find to increase the weight on your ab exercises. Practicing keeping the weight you use for lower ab training in leg lift exercises can be difficult, but by mastering how to do it by not giving up and making adjustments, such maneuvers can really take the shape of your abs to another level.
3. Increase your cardio training time
Since strict dieting consistently can seem far fetched for some, the more realistic counter measure to burning fat to transform your abs into a 6 pack is simply increasing the amount of time you exercise, especially with cardiovascular training. Anyone can diet strictly for 2-3 days or maybe even a week, but in the society we live in today full of tempting foods, it is easier said than done, and in the long run for most people it is unsustainable. For example, can you really remove carbs from your diet for an entire year (or even a month)? Can you really cut your calories in half for more than a week or two? Such drastic measures are hard enough for fitness competitors and bodybuilders so how hard must they be for people without such incentive to win a prize?
No, instead, a more likely method to ensuring you keep your body fat low is to simply invest more time on your cardio training. Of course, when many people hear the combination of the words “more time” and “cardio”, they roll their eyes and imagine pain, sweat, and discomfort. However, it’s the only other natural, healthy, and realistic choice you have other than diet restrictions forever. The best results would come from a combination of the two- both diet and increased cardio- but increasing your cardio times can be healthier because you are also increasing your endurance, aerobic condition, and working the body all at once. This can actually help you to perform better at physical tasks in your life too.
Most importantly, however, is the fact that if you want to see your abs, get that six pack and get in them in the best shape ever, you’re going to have to change things up and make sacrifices. We’re not talking about losing five or ten pounds here. We’re talking about transforming your midsection and revealing that seemingly impossible 6-pack or 8-pack. Anyone who has done it already will be the firs tto tell you it wasn’t easy.
You need to begin to attach more pleasure to doing your cardio more to make this happen. Not only must you focus on the benefits, emotional happiness, confidence, and benefits you will gain by gaining a 6-pack, you must also begin to enjoy the process more. How do you do that? The best ways to start to enjoy the monotonous, often boring, and long repetitive cardio workouts you need are to: listen to your favorite music all the while (compiling a playlist of your favorite songs is a big help), find a running/jogging partner you can talk to and who can encourage you by your side, watch your favorite TV show or movies while you do it, and split your cardio workouts into 2 sessions per day (one in the morning/day and one at night; this works best for people whose legs are not conditioned enough to be able to handle prolonged cardio sessions at higher intensities).
Keep in mind that everyone’s body is genetically different in bone structure and muscular appearance so while some people are blessed to be able to gain the “8 pack”, some people can only achieve the “6 pack”, while others can only get to about a “4 pack” with rips, cuts and shreds all around. This has to do with body types and natural genetic makeup. However, even for people who can only get ripped to shreds while revealing a muscular “4-pack”, the benefits are all worth the while. Start practicing these rules today and begin to sport off amazing abs for the beach and pool season this summer! You’ll definitely make the beaches look more beautiful.