Many exercisers want to have visible abs. The first mistake we often see in the gym is to do hundreds of crunches thinking that our abdominal muscles will gradually take shape. But unfortunately it doesn't work like that.
Your abs will be visible as soon as your body fat percentage falls below 10 to 12 %. Your skin will be thin enough to show your abs. The solution is therefore to create a caloric deficit by a suitable diet that will make you lose fat.
Indeed it is impossible to lose fat in a localized way. And doing tons of crunches will not make you lose your abdominal fat. You can also add some cardio to increase your energy expenditure. The secret to getting the 6 pack or the chocolate bar lies in the implementation of an appropriate diet but also a strength training program and an adapted abs program with exercises to target the lower abs, the upper part and also to work the obliques.
They still need to be large.
And yes, working them in volume will make all the difference.
The exercises for abs that I present in this video are adapted for all levels from beginner to advanced, abs for men and abs for women! In this session a circuit training of 4 exercises with repetitions between 15 and 20 max: suspended leg raises or knee raises on an inclined bench, crunches with a high pulley, obliques on a declined bench or sitting in balance with a Swiss ball and lastly, some sheathing to solicit the rectus abdominis and the transverse abdominis.
You want to go further with a complete program?
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How to calculate your body fat percentage?
What is the role of proteins in bodybuilding?
Know the different muscles and muscle groups of the body
What is the importance of nutrition in bodybuilding?
