Summer and sunny days will soon be back. Beach vacations, afternoons by the pool, or simply lighter outfits are on the agenda. In this context, it's normal to want to show off a flat stomach and well-defined abs! Contrary to popular belief, building muscle is simpler than it seems. Here are the key elements to consider for achieving defined abs.
Training.
Have you ever heard the phrase “abs are made in the kitchen”? It’s not wrong, but it’s not entirely true either. As we’ll see below, diet plays a key role in getting abs; however, training is the primary determining factor in achieving visible results. Here are the axes to take during your workouts to best work your abs
Use weight.
Like any other muscle, the abdominal belt strengthens thanks to the stress it is subjected to. The more you work it, the stronger your abs will be. It is entirely possible to start training using only your body weight: sit-ups, leg raises on the floor or using a pull-up bar, crunches, planks of all kinds, etc. However, these exercises will only be effective for a while. Indeed, as you perform them, the level of stress on your body will become less important and will therefore stimulate your muscles less. It will be time to increase the difficulty by increasing the load. You use weights to build your biceps; why should it be any different for your abs? Take a weight and perform your sit-ups by holding it in your hands stretched upwards, place a small dumbbell between your legs to do your leg raises or a weight on your back to perform your plank sets!
Did you know?
Adding weight will work on the volume and strength of your abs. This will make them more visible. Train with high intensity.
Even if your abs are already voluminous thanks to specific weight training, they will be less visible if they are covered with a layer of fat. It is recommended to include high-intensity exercise circuits in your workouts to make your muscles more visible. Performing different exercises with as little rest as possible will allow you to burn a maximum number of calories in a short time while strengthening your muscles.
Did you know?
4 minutes can be enough to test your physical fitness! The Tabata workout method defines 8 intense workout cycles in the following format:
20 seconds of intense effort on one movement.
10 seconds of rest.
You can use this method with one or more movements and make your circuit last longer than 4 minutes if you are comfortable.
Don't neglect the rest of your body. It might seem logical to think that having visible abs depends solely on working your core. Well, think again. Other exercises such as squats, push-ups, pull-ups, lunges, and many bodybuilding exercises (bench presses, rows, etc.) are just as important for developing your abs!
Food.
It's no secret that diet plays a key role in gaining muscle mass. But what should you eat to make your abs stand out? There's no need to deprive yourself to get visible abs. Whether you're in a calorie deficit, in a balanced diet, or even just slightly gaining weight, you can achieve visible abs. Protein is an essential nutrient for building muscle mass. Protein-rich foods include lean meats such as chicken and turkey, as well as eggs and oily fish. However, you can also get your fill by eating plant-based proteins like legumes like lentils, grains, or peas. Contrary to what you might think, fats shouldn't be banned. Just pay attention to their quality so you don't consume too much. Choose rapeseed oil, olive oil, as well as flax or chia seeds. As for carbohydrates, there's no need to ban them from your life. Choose whole grains, vegetables and fruits over sweets.
To remember.
There's no need to complicate things. Eat a balanced diet, eat a variety of foods, and listen to yourself.
Sleep.
Just like nutrition, sleep plays a crucial role in the recovery of any athlete. It is during the deep sleep phase that recovery conditions are optimal and where protein synthesis—the reconstruction of damaged muscle tissue—takes place. It is during these sleep phases that the body generates the production and secretion of the athlete's flagship hormone, growth hormone. Sleep is also a favorable period for learning movements. It has been proven that memory capacities related to learning and improving physical movements practiced during the day are boosted by the practice of short naps. When the body is at rest and enters a sleep phase, the brain remains active and records all the information learned during the day. This also takes into account information related to the motor skills used during sports.
To remember.
Getting enough sleep and focusing on rest is essential for building muscle, especially your abs. Your body works just as hard when you're asleep as it does when you're working out. So, get your pillows!
In summary.
It's your turn to play and sculpt your abs!
