Having a flat abdomen or the famous six pack marked is the desire of many, both men and women. But what is the order of priority of what I must do in order to achieve it?
The first thing will always be the diet, this means creating a daily caloric deficit, that is, burning more calories than you get by eating through food.
This deficit will have to be maintained for several weeks depending on your initial state, in general lines, for the abdomen to begin to "appear", men must have their body fat percentage below 12%, while women must be below the 20% fat.
Doing cardiovascular exercise can be beneficial when it comes to burning calories so adding some exercises such as jumping rope, cycling or just jogging will have a positive impact, remember NOT to OVERDE with cardio and do it after your weight session.
There are people who are thin and have a low level of fat in their body and their abs are not yet visible, this is because they do not have the muscles developed in that area.
So add exercises to your routine to train your abdomen,
perform exercises like planks, leg raises or twists to grow that six pack
EXERCISES FOR SIX
PACK EXERCISES FOR SIX PACK
ANATOMY OF THE ABDOMEN MUSCLES
Six Pack Muscles
ANTERIOR STRAIGHT ABDOMEN.
Origin: Crest of the pubis (pubic symphysis).
Insertion: 5th, 6th and 7th costal cartilage, xiphoid.
Action: Trunk flexor.
EXTERNAL OBLIQUE:
It is the most superficial of the antero-lateral wall of the
abdomen. Consisting of a fleshy portion and another aponeurotic.
Origin: External face and lower border of the last 7 or 8
ribs.
Insertion: Anterior border of iliac crest, inguinal
ligament, pubic tubercle.
Action: Compresses and supports abdominal viscera, rotates
and flexes the trunk.
INTERNAL OBLIQUE :.
It is located below the greater oblique. .
Origin: Inguinal ligament, iliac crest and thoracolumbar
fascia.
Insertion: Line alba, pectineal line and lower edge 10-12
rib.
Action: Compresses and supports abdominal viscera, rotates
and flexes the trunk.
TRANSVERSE OF THE ABDOMEN :.
Located below the lesser oblique.
Origin: Iliac crest, inguinal ligament, lumbar fascia,
cartilage of six lower ribs.
Insertion: Pectineal line, linea alba, crest of the pubis.
Action: Reduces abdominal diameter, visceral support.
ANATOMY OF THE ABDOMEN MUSCLES ANATOMY OF THE ABDOMEN
MUSCLES
IMPORTANT POINTS TO HIGHLIGHT TO OBTAIN THE SIX PACK
To mark it, you need
2 conditions, the first is a hypocaloric diet and reach a low fat percentage
(from 12% in men and 20% in women) (there will be people who, even in
percentages like that, will need to lower more) And have a degree of
considerable hypertrophy so that they are appreciated correctly.
The basic movements (multi-joint) are very suitable for the
six pack, since their main function is to stabilize the spine and prevent
rotation, however add accessory exercises such as leg raises, paloff press,
medium crunch, bananas, front and side plank, etc.
It is true that fat burners in supplements are mostly
ineffective or of minimal importance.
Training cardio can benefit you since you can do it daily
for the first few weeks and lower more calories (doing your normal strength or
resistance training) since cardio is not as abrasive to the CNS as weights,
HIIT or other entertainment.
Finally, increasing your NEAT (All physical activity not
associated with programmed exercise that generates caloric expenditure) will
also help burn a little more calories, so you will not have to sacrifice so
much in the portions of your meals to lose fat.
FACTORS THAT DETERMINE THE OBTAINING OF THE SIX PACK
Today we continue to see people in the gym doing hundreds of
sit-ups, unsustainable diets and doing uncontrolled cardio believing that this
is the way to achieve the desired "six pack", when this is far from
reality (in addition to be very unhealthy).
The abdomen is a muscle group that has a very low capacity
to hypertrophy compared to other muscle groups and this is due to its own
characteristics. Their anatomy will depend a lot on the genetics of each person
(as with twins).
After already having a good muscular base, it will be time
to make it visible and for that what you will have to do is reduce your fat percentage,
which will lead to a negative energy balance (caloric deficit).
Being a physical objective, it is important to know where we
are to know what we have to improve and work on. Therefore, a nutrition
consultation is essential to start working on your process.
DETERMINING FACTORS FOR THE SIX PACK
% fat (to make the abdominal area visible).
Muscle (how worked you have the abdomen area).
Inflammation (fluid retention, period of the month in women,
digestion, etc).
Genetics (where we accumulate fat and how our muscles are
formed).
PRACTICAL TIPS
CALORIC DEFICT mild (15-20%) and constant.
Strength training + aerobic sessions.
Maintain your training (it does not mean that you should
train more, but wisely).
Sleep (lower cortisol) and stay hydrated (vitality).
Doing a ton of sit-ups won't give you your six pack;
integrates compound exercises (squats, lunges, etc.) and isolated exercises
(crunches, planks, etc.).
Avoid processed foods (due to the content of ingredients
that we do not know and excess sodium).
Avoid alcohol
Avoid sitting for a long time (try to walk and stay active most
of the day).
CONSTANCE: make an eating plan that is sustainable,
realistic and achievable. PATIENCE, remember that it is a slow process, it must
be constant and in all people it is different.
HOW TO EAT TO WEAR THE SIX PACK:
Food is essential to maintain body fat at an optimal level,
anyone could assume that if you eat little then you will have little
accumulated fat and consequently your muscles will be defined, but the human
body is designed in such a way that before periods of scarcity it decreases the
rhythm of energy consumption to increase reserves in the form of fat ensuring
sufficient energy over time.
It is not necessary to "starve yourself", on the
contrary you must eat enough and frequently to allow the body to burn the
accumulated fat, it seems a contradiction but it is not, success will be
achieved depending on how your diet is structured.
Some will say, ready! I have decided to eat a lot and
everything when I please, in the face of such impetus it is better to stop and
reflect a little; each one must evaluate their physical condition, then the
situation may require the advice of a Sports Nutritionist.
CHARACTERISTICS OF YOUR POWER SUPPLY FOR THE SIX PACK
Meals should be fair portions according to the distribution
of your macronutrients throughout the day to guarantee your nutritional
requirements without providing excess energy.
There should be no shortage of proteins of both animal and
vegetable origin, complex carbohydrates, fiber, healthy fat and little salt,
not forgetting to drink plenty of water throughout the day to stay hydrated.
WHAT SHOULD NOT BE MISSING IN YOUR MAIN MEALS TO MARK THE
SIX PACK
Breakfast is the first meal after several hours without
providing food to the body, it is essential to make this meal every day, it
must be nutritious, providing enough energy for the new day.
Include in your breakfast proteins from eggs, cheeses, lean
meats, accompany it with complex carbohydrates such as vegetables and to obtain
energy to start the day, simple carbohydrates can be obtained from slices of
whole wheat bread (it also provides fiber) with healthy fat such as peanut
butter or avocado, a piece of fruit. Try to make combinations that include
wholemeal oats since it is a complex carbohydrate with protein content, it is
cheap and easy to prepare.
Low-fat, low-salt lunch, grilled chicken with green salads
plus some boiled rice; You don't have to always eat the same thing, look for
combinations that provide nutrients and few calories.
A serving of lean meat grilled, cooked or roasted with
steamed vegetables, salads; Accompany with a plate of lentils, beans, rice,
etc.
At dinner again include some protein and complex
carbohydrates, this is the meal you should do before going to sleep.
INCLUDES AND COMBINES ALL FOOD GROUPS
The combinations will depend on your tastes, I advise light
dinners according to your nutritional requirements.
The other meals to complete the four to seven suggested can
be done in various ways. In the middle of the morning a fruit (apple, pear,
peach, banana, etc.) or a protein bar, in the afternoon a protein shake in
water.
Before training a handful of nuts, after training another
protein shake with a banana. Look for the most practical alternative that you
can combine with your tastes and activities.
The most important thing at all times should be you, take
care of yourself.
In summary, a diet according to your requirements, goals and
personal objectives is the main key to obtaining a harmonic musculature that
includes a flat and marked abdomen.
COMPLETE AND VARIED POWER SUPPLYCOMPLETE AND VARIED POWER
SUPPLY
EXERCISES FOR THE ABDOMEN: TECHNIQUE
Crunch:
The starting position is lying down, with the knees bent,
the feet resting on the floor hip-width apart and the hands behind the ears or
on the chest.
Exhale as you raise your torso toward your knees until your
scapulae are off the ground, hold for a second and inhale as you return to the
starting position. Is it very simple? Bring your feet up to a 90 degree angle.
Twist Crunch:
You start out as a crunch, but going up you do a half turn,
trying to touch your right knee with your left elbow. You return to the
starting position and do the same in the opposite direction. Alternate.
Bike:
The starting position is lying down, with the legs extended
and the feet, trunk and head slightly raised from the ground.
The hands go behind the ears. Bend your right knee as you
rotate your upper left body to touch your knee with your elbow. Repeat the same
movement in the opposite direction. Alternate.
Leg raises to the chest:
The starting position is lying down, with the legs stretched
out and the arms extended at the sides, keeping the palms of the hands on the
ground. Raise your legs off the ground a few inches, keeping them extended,
until they form a right angle to your back, bend your knees up to your chest
and return your legs to the starting position.
Mountain climbers:
In a plank position, hands to the ground, aligned with the
shoulders and a straight back. Bring one knee to your chest, keeping the other
leg straight with your foot flat on the ground. With a quick movement,
alternate the position of the legs, extending and flexing.
Vertical scissors:
The starting position is lying on your back, with your arms
at your sides or under your body. From this position the legs are moved
straight up, at an angle of 45 and begin to move individually up and down, in
an alternate, slow and controlled manner.
Russian twist (with or without weight):
It can be started without weight and, as the days go by, you
can do it with a dumbbell or disk. The starting position is sitting on the
floor, with the legs stretched out and the arms at the chest (with or without
weight).
Raise your legs slightly and lean your body back, without
reaching the floor; keep your abdomen contracted to achieve a firm and stable
position.
Then you turn your body, bringing your arms from one side to
the other. If you can't hold the position, put your feet on the ground.
EXERCISES FOR SIX PACK SIX PACK EXERCISES
ABDOMINAL PLANK
Although it is considered one of the best exercises for
developing the "six pack" it is not the one that specifically
generates the most activation, but it is good to incorporate it because it
activates the entire core area as a whole.
This is because it is an exercise that enhances the
stability of this entire area, mainly by activating the obliques (both internal
and external), as well as the entire rectus abdominis (the six pack).
How should you do it?
Seek to simulate a position of flexion of elbows (push-ups)
supporting yourself with your forearms on the ground. Where the elbows should
be directly below the shoulder joint
Arms should be the same shoulder width apart. And the feet
at a simulated distance, a little less (but not very closed) would be ideal
The neck should always remain neutral, so your gaze should
be towards the ground and not towards the front.
The scapulae and shoulder blades must not be retracted,
indeed, on the contrary, they must remain; throughout the exercise, in scapular
protraction. In other words, the shoulder blades do not meet, but are as far
apart as possible.
ABDOMINAL PLANK ABDOMINAL PLANK
EXERCISES SO YOU CAN ASSEMBLE YOUR ABDOMEN ROUTINE
Triple elevation
Wipers
Crunch
Plates
Leg raises
Vertical scissors
Open iron
Crunch with twists
Side plates
Alternate knee-to-chest push-ups
Sit ups
Side plank leg lift
Extension of hands with legs 90º
Circular leg raises
Leg raises
Raise legs to hands
Arms extension
Hands on heels
Diagonal Crunches
Side leg extensions
Leg and hip raises
Horizontal scissors
Diagonal hand-to-leg
Side leg swings
Horizontal stepladder
Russian twits
Mountain climbers
Build your routine by choosing 4-7 exercises from this list.
The series, repetitions and minutes depend on your training volume.
Consider…
Scientific evidence indicates that it cannot be decided
which parts of our body will oxidize their fat stores first.
What we do know is that by reducing your% total fat
below certain levels (<12-14% men and <20-22% women) you can begin to
stabilize your body for this process. On the other hand, they are indicative
values, take into account the muscle level you have at the time of starting.
In conclusion, we completely disprove the myth that
working the abs in a specific way without rest can mark it, rather, it becomes
counterproductive. Be careful.
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