Six pack Facts
1. You need to have 10% body fat to fully see the whole six pack. Therefore athletes have that defined 6 pack as they watch what they eat, and are lean. You can have more defined abdominals of course, but only if you watch what you eat and train correctly.
2. Crunches alone are never going to work in helping you get stronger and more defined abdominals. You need to work all the muscles, the rectus abdominis, the oblique’s and the transverse abdominis. You can work these muscles by doing different exercises including planks, side planks, Russian twists etc into your routine. You also need to engage the abdominal muscles in compound exercises like deadlifts and squats.
3. Don’t train your abs everyday. Like any other muscle they will need a break and time to rest and recover. Training them everyday can cause tears and straining in the muscles
4. There is no lower abs it is all one muscle. The Rectus abdominis is a big muscle that runs down from the coastal cartilage of ribs 5-7 to the crest of the pubis. Therefore the whole muscle has to be worked. The lower rectus abdominis muscles are only harder to see because we store fat there. Some exercises do put more stress on the lower abs however like leg extensions with weight above the head. Eating the correct foods and exercises effectively is very important.
5. Doing weighted abdominal exercises are better. This is because like any other muscle they respond better to a resistance, like a weight. Try doing Russian twists with a weight or sit ups with a medicine ball or weight plate. As they get easier increase the weight. This way you will see much better results.
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