It is no surprise many individuals strive to achieve a chiseled abdomen. It is aesthetically pleasing and a sign of great discipline, determination, and drive. The acquisition for abs can be very tricky if you don’t exactly know what you’re doing. Contrary to what many people believe, performing countless ab workouts such as crunches will not directly lead to abs. A consistent combination of health, diet, and sleep will lead you to the end goal of achieving abs. If you want to challenge yourself, start incorporating some of the tips below:
According to the American Council on Exercise, 1 percent of body fat loss per month is achievable and a safe method. So, this is a process that will take some time. It’s more of a marathon than a sprint. NSCA-certified personal trainer Ryan Hosler stated that for men, it takes roughly 6 to 17 percent body fat percentage to see noticeably visible abs. For women, the fat percentage number to see visible abs ranges from 14% to 24%.
It isn’t impossible, but it’s very challenging to create defined muscles in your abdomen.
Excessive amounts of the stress hormone, cortisol, is linked to higher amounts of body fat percentage – particularly in the waist line. This fact is true especially for women. Take an active stance to reduce the amount of stress you are experiencing in your life by doing more of what you love and setting yourself up for success.
Although it may be tempting, do not skip out on the cardio. Cardio is key to burning fat. Aerobic exercise is good for your cardiovascular system. Aim to get 20 to 30 minutes of cardio each day. It can be dancing, swimming, running, Zumba, or any other form of cardio you enjoy. The key is to pick cardio that you actually like doing.
Include Core Training
Try ending or starting your workout with core training. You want to focus on training your entire core. This can include your internal and external obliques, transverse abdominals, and internal stabilizers along with your rectus abdominis.