Rapid Weight Loss Blog

How To Make Abs

Posted on 11. May, 2011 by admin in Exercise

http://www.rapidwtloss.net/blog/how-to-make-absHow To Make AbsRapid Weight Loss Blog

The title how to make abs might make some of us giggle a bit. But at the back of your minds we all know that we do want to have a 6 pack under our shirts. And I’m not referring to beer.

This article on how to make abs, will give you a number of tips on how to quickly and efficiently give you ripped abs.
Abs Exercises

When starting on abs exercises it is vital that you use the correct form and approach. The two things I mentioned are integral in doing the exercises effectively and most importantly, safely.
Our abdomen is made up of different muscles groups which need to be targeted differently through weight training. Take note though that for beginners, it is important that you must first condition these muscles and not strain them. Therefore, it is advised that you start light, without the use of weights, and gradually work your way up.
Crunches

Positioning is vital in doing crunches. As all your whole body weight is being shouldered by your lower back, the right posture is key to avoid injuries.
- Lie down with your back on a flat surface with your glutes a few inches away from your knees
- With the help of a weight plate, tuck your chin towards your chest, and do a crunch with moving your torso in the direction of your things
- Exhale as you do this, and exhale as you return to your starting position
Do 3 sets of 15 to 20 reps each day.
Cable Crunches

You will need a cable machine with a high pulley rope for this.
- With palms facing each other, grip the rope
- Pull the rope above your head until your hands are level with your face
- As you do this, make certain that your hips are perpendicular with the floor
- Bring torso forward, and your elbows towards your thigh section
- Exhale as you do this, and exhale as you return to your starting position
- To avoid injuries, avoid any jerking
Do 4 sets of 15 to 20 reps each day.

Barbell Twist

You will need a barbell and a flat bench for this exercise.
- Assume a sitting position on the bench with the barbell resting on your shoulders. Shoulder and feet must be width apart
- Keep back straight at all times
- With your waist, first turn to your left
- Again with your waist, turn to your right
- Do this in a sustained steady rhythm
- Exhale as you do this, and exhale as you return to your starting position
Do 4 sets of 15 to 20 reps each day.
Heel Touch

- Your back must be flat on the floor with bended knees, and with the feet’s width a bit wider than that of your shoulder
- Rest you fully extended arms to your sides with chin dug into your chest
- Gently bring your torso towards outside part of the right heel with your proper hand
- Repeat process for the other side of your body
Do 4 sets of 15 to 20 reps each day.
Cardio Routine

Now all the things mentioned above won’t work wonders on your abdomen without a good cardio routine to back it up. If you want to know how to make abs, then you should do 40 to 50 minutes of intense cardio workout each day. This will not only burn excess body fat but also tone other muscles in your body.
Examples of good cardio workouts are: Outdoor biking, swimming, aerobics, kick boxing, and running.
Diet plan

Now even if you did all the things mentioned above but don’t watch what you eat, then all of it will just be useless. If you want to know how to make abs, then a well balanced diet is a must.
If you want ripped abs, your diet must include fruits like pineapple, oranges, and cantaloupe. Vegetables like, celery and broccoli, and a controlled amount of lean meat. Some fitness experts say that food is not the enemy, over consumption is. So keep that in mind everytime you feel the urge to eat.
Also cut down your alcohol intake as it can hinder your progress both physically and mentally.
To end, a ripped abdomen does not happen overnight. It takes months of hard work and dedication on your part. But if you persevere, you will be rewarded with a 6 pack and a much healthier body.

Also, check out this exercises to shape your abs exercises to shape your abs

TO GET STARTED ON ACHIEVING THE
BODY YOU’VE ALWAYS WANTED!

Tags: exercise