Proven six-pack guide for beginners
The development of the abdominal muscles requires more than just effective abdominal exercises. In this article, we summarized the most important tips for working out the abdominal muscles, which will help you to develop a sixpack quickly, easily but particularly effectively.
Tips to build a dream sixpack
1. Abdominal muscles do not need to be trained every day
When you train other muscle groups, such as legs or back, you also unknowingly engage the abdominal muscles, so your waist gets a secondary stimulation. Of course, you only activate the abdomen if you practice exercises such as squats or deadlift, not on-machine exercises.
Anyway, you don't need to exercise your stomach every day. The abdominal muscles are a muscle group that also needs regenerative rest after training. Your abdominal muscle has a greater number of slow contracting muscle fibers, which means it has a higher resistance limit. If you give your abdomen enough time to regenerate, it will reward you with visible results.
2. Abdominal training does not reduce fat
You can do sit-ups until you turn blue but you won't significantly reduce the amount of fat in the abdomen. There is no way to burn fat in specific parts. You need to burn fat all over your body, which means you have to monitor your daily caloric intake and its burning during your workout.
3. Your abdominal muscles will not be visible until you reduce body fat
Unlike other muscle groups, you must limit body fat to expose your abdominal muscles, no matter how many exercises you do on them. Reducing the amount of fat requires burning calories or lowering your calories. Also genetics plays its role here, especially at the level of body fat. It is easier for some people to lose fat than for the others. It is essential that you never give up.
4. Find balance in exercise and eating
A six-pack may be one of the signs that a person has a healthy weight, especially in today's appearance of obesity. However, this does not automatically mean that a person is healthy.
Surely you also know people with sixpack who are not healthy because they are malnourished or are constantly doing excessive cardio. Finding a balance is not only the key to achieving a six-pack, but also to maintaining it.
5. Anybody can build a Sixpack
Metabolic abnormalities aside. We believe this is true, but building a six-pack requires enthusiasm and endurance not only in the gym. But keep in mind that the overall shape of your six-pack is determined by genetics.
Eating and sixpack
Certainly it is not easy to stick to a plan to gain weight and expect your abdominal muscles to become more visible. You can strengthen them during training, but you have surely heard that the belly will only form in the kitchen. Although it is said about many muscle parts, it is doubly true for the abdomen.
In fact, most athletes follow a dedicated diet plan or a plan in which they consume enough calories to keep fit. However, it is unusual for someone to gain weight and at the same time to form a sixpack.
If you want to build a sixpack, you need to pay attention to your eating style. Instead of reducing the amount of food you consume, it is wiser to increase protein intake with a dedicated diet. This will help you stay fed and save you hard-built muscle mass.
Instead of monitoring your carbohydrate intake, especially sugars, keep in mind the hidden calories in your drinks and consume enough vegetables. The goal is, as you already know, to burn more calories than you eat daily.
Regular protein intake is less likely to result in the loss of tissue that you have gained and at the same time you will burn more fat.
Training to achieve formed abdomen
The truth is that eating is the most important activity for forming a sixpack. The exercise takes 15 to 20 minutes every 2 to 3 days. Exercise your abdominal muscles intensively and help it recover through rest and a healthy diet. Other „secrets“ to abdominal training are persistence and properly performed exercises.
You can choose any number of exercises to highlight specific areas of your abdomen and choose a few of them that you like. We have prepared a few effective exercises for each part of the abdomen.
Lower abdominal muscles: Exercise this area by raising your legs. Keep your back stable. This shortens the abdominal muscle from the lower end.
Top exercises: leg lifts, pull-ups on reverse bench, sit-ups on crunch bench, climbing hops
Upper abdominal muscles: Practice this area by stabilizing the lower torso and pushing the top of your body on it. This reduces the distance between the pelvis and the rib cage.
Top exercises: sit-ups on hoist, sit-ups on crunch bench, machine crunches
Oblique abdominal muscles: Oblique muscles are on the sides of the sixpack. We recommend that you exercise more intensively with less weight so that the muscles do not grow too much, affecting the thickness of the torsion center.
More tips for sixpack training
• Choose three exercises - one from each category and do 4 reps for each exercise.
• Take short breaks between repetitions - approximately 30 to 60 seconds.
• For exercises with your own weight, use a controlled "isolated" movement and go as far as you can without stopping at a predetermined moment.
• For exercises with upper abdominal weights, such as sit-ups with pulley, choose a weight to achieve a muscular maximum after 12 to 15 reps.
• For oblique movements with weights, stay at a lighter weight.
• Do a Russian turn from time to time - about 40 seconds.
Ultimately, hours of endless exercise do not guarantee a firm abdomen. Train your abdomen from multiple angles using different exercises for better results. Eat less or burn more calories during exercise and get rid of excess fat. Train, eat wisely and your six pack will show up!
What exercises do you use to form a sixpack? Write your response in the comment and if you liked the article, support it by sharing.