The abdominals are developed by the forward rolling or crunch motion of the body. The lower portion can be defined through the motion of raising the knees to the chest.
The obliques provide the “box” of the abdominals, and they are worked by a sideways flexure at the midsection. The classification here includes the traverse abdominus muscle with the oblique, as it provides trunk stability.
Why Ab Exercises Don't Work
Many people use expensive machines to target the abdominal muscles directly, usually in an attempt to buy their way to a six-pack. These same people almost always give up because, even though they are working very hard, they achieve little or no results.
As with other muscle groups (such as the arms or legs), targeting the abdominals does further develop the perceived separation between sections, but in almost every case it is unnecessary. The abdominals are partly stabilizing muscles, providing proper form to the body's core, and they are used in many everyday tasks (such as walking and getting out of bed). In most people the desired development (the six-pack) already exists.
Working this muscle group with resistance weights is not only not necessary, but doing so may actually increase the midsection. Many bodybuilders do not even work the abs because they are already called into play when exercising many other muscles.
No matter how well developed a person's core may be, abdominal definition will not become apparent until the fat levels over the muscles drop. While it is possible to target a muscle for development, fat loss itself cannot be isolated; for this reason, one must lower their overall body-fat percentage (BFP) to at least 12%. Exercise can and does lower body-fat, but working large muscle groups such as the back and legs is much more efficient.
Eat to Develop a Six-Pack
Abs are made in the kitchen, by cutting refined sugar and fat intake while increasing protein and nutrient consumption. Sugar makes fat, protein produces muscle.
Carbohydrates, such as sugar, give the body energy. When the body does not have carbohydrates to consume it begins to digest its fat reserves. Ingesting protein-laden foods with a high nutritional value such as egg whites, dairy products, poultry, and fish will ensure that the muscle gained from exercise stays to keep burning fat all day.
Proper Diet Lowers Body-Fat Percentage
As noted above, the abdominal definition sought out by so many is not made in the gym. All the ab belts and crunches in the world, when used as the sole means to an end, will not produce the washboard look. Abs are made in the kitchen, where a proper diet can lower the overall body-fat composition to below 10 or 12 percent.
 |
