How to Get Six-Pack Perfection Without Leaving Home
No doubt about it, a chiseled midsection is the crowning achievement of any physique. In addition to looking sleek and hot, a lean and toned six-pack is good for maintaining a healthy, pain-free lower back. Also, keeping belly fat at a minimal and maintaining strong abdominal muscles has been shown to prevent heart disease,
Colorectal cancer and other life- threatening conditions associated with obesity. Perhaps more than any other muscle group, it is super easy to train abs at home. Why not take advantage of this down-time to sculpt those abdominals to six-pack perfection!
Basically, your abdominals are comprised of the transverse abdominus, the rectus abdominus (your six pack), and the internal and external obliques. Because your abs are such a large muscle group, train them up to 3-4 times per week for 20 minutes and work them to exhaustion.
For optimal results, the crunch and variations of this movement should be at the heart of every successful ab routine. Avoid commercial devices which promise immediate results and stick with basic crunches and bent knee leg lifts that you can do on any mat at home or in your workspace. Begin a crunch in a supine position lying on a mat. Place your feet on a bench or exercise ball with your hips and knees flexed at 90 degrees. Rest your arms across your chest. This is the starting position.
For proper technique, move the chin to the chest. Pull the rib cage up and over the pelvis. Keep the lower back flat and continue to crunch upward, elbows and chest to the knees. Contract your abs as hard as possible. To make crunches harder, add resistance by clasping a 10 or 15 lb. weight to your chest as you crunch.
You can perform crunches, leg lifts, and even do hours of exhaustive cardio in pursuit of a lean midsection, but here your nutritional plan is most important. Yes, what you put in your mouth matters! Exceptional abs require sacrifice. Cut out all fast foods – they are loaded with salt, sugar, preservatives and saturated fat. Nix all refined sugars such as candy, cookies and the like. Sodas are out of the question. Cut back on the booze and you will be sure to see and feel results almost overnight!
Carbohydrates are your friends, especially complex, low glycemic index carbs like fruits, veggies and whole grains. Consume these early in the day to fuel your activities. Lay off carbs, say after 6pm, because these are going to be stored as fat as your body slows down. If you are like most guys, the first place you see those extra calories is around your middle. Eat smaller meals more frequently throughout the day. Avoid monster meals and portions. Rev up your metabolism with cardio, do your crunches to build muscle, and stick with a high protein, moderate carb diet.
Tom Bonanti is a certified personal trainer and massage therapist (MA#40288) in Ft. Lauderdale with his own one on one facility Pumpnincgym.com . Contact [email protected] with questions or to set up an appointment today.