A well defined midsection has become coveted in today’s world. Many want lean and toned abs while others want a ripped 6-pack.
Have you done endless amounts of crunches or sit-ups with only minor improvements to your midsection? If you want to sharpen your abs, add weight to your ab workout routine.
Abs Are Just Like Every Other Muscle
Many people are under the misconception that abs are meant to be trained differently than other muscles in the body. They will lift heavy with lower reps for their arms, but they will do endless amounts of bodyweight crunches.
In order to build muscle, you must first break down the muscle. By utilizing hypertrophy training, you will be increasing the size of your muscle fibers. This will give your abs a more well-rounded and toned look. It will also improve the strength of your core, thus improving your other physical activities.
Not only do many people perform endless, non-weighted reps, but they do them everyday expecting great results. As mentioned before, your abdominals are just like every other muscle within the body, so they need time to recover. Give them time to rest and recover for the best results. Instead of working out your abs everyday, work them out 2-3 times a week to maximize hypertrophy within your abs.
Abs are strengthened and built the same way other muscle groups are built. While bodyweight movements will give you some minor results, resistance training will make your abs “pop.” You must add weight to your ab routine to see the desired results.
Ab Exercises For An Impressive Midsection
Add these weighted exercises to your ab routine to build a better core. Perform these exercises 2-3 times per week to allow enough rest.
Weighted Hanging Leg Raises
With a pull-up bar, grab the bar overhead as if you were about to perform a pull-up. Start with a 5-10 pound dumbbell and increase the weight overtime. With the dumbbell between your feet, raise your knees to your chest. Your knees should come to at least 90 degrees.
Once your lower your knees back down, you have completed one rep. Perform 8-12 reps for 3 sets. As you gain strength, remember to add weight to maximize abdominal growth.
Weighted sit-ups require some abdominal strength first, but when performed correctly, they will cause your abs to “pop” in a short amount of time. Start by laying on the floor as if you were about to perform a sit-up. Choose a weight that matches your ability level, either a dumbbell or plate.
Hold the weight above your chest with your arms straightened completely. Perform a sit-up while keeping your arms straight and raising the weight above your head. Lower yourself down to the starting position and you have completed one rep. Perform 3 sets of 8-12 reps.
Cable crunches is a great exercise for both beginners and experts. Find a cable machine and kneel down facing the machine. Choose a weight that you can accurately perform the movement with good form. Grab the bar or rope attached to the cable and hold it behind your head.
Perform a crunch downward and squeeze your abs at the bottom of the movement. Once you return upward to the starting position, count as one rep. Like the other movements, you should perform 3 sets of 8-12 reps for maximum growth.
Abs Require Consistency
Not only should you be working your abs consistently 2-3 times per week, but you should be focusing on reducing body fat in order to reveal your abs.
The popular phrase is “Abs are made in the kitchen.” Without a low body fat percentage, all that work in the gym to build your abs will go unnoticed. Eat right and focus on reducing fat to show off your midsection.
Utilize interval training to boost your metabolism and melt the fat off your body. Try these HIIT workouts to reveal your abs in no time.
Eat clean and effectively workout your abs for an impressive midsection. Add weight to your ab workout routine to take your abs to the next level and build an awesome core.