Muscle Gaining Secrets

Muscle groups train best with the help of sets and repetitions, and abdomen is no different. The problem with most people figuring out ways to reduce belly fat is that they look out for spot reduction. This is not right at all. Hard work with consistency is needed to achieve results. There are no ‘tricks’ or ‘easy ways’ to build six pack abs.

When I get down doing abs exercises, I focus mainly on upper and lower abdominal areas. I use weights for simple abs exercises and avoid bending or rotating movements. This helps me avoid accumulating fat in the waist area. Moreover, as I mentioned in my previous blog post, I do high intensity interval training to minimize the fat percentage.

For lower abs muscles, I do crunches with knees bent and at a higher position. To begin with lay down with your back touching the ground and breathe out as you move up. At the end of the crunch movement, feel the squeeze in your abs section. Do at least three sets of these exercises and then switch over to weighted crunches. Repeat these crunches holding a weight firmly with both hands. Keep the breathing rhythm like the previous exercise. While doing weighted reps, remember to keep yourself few inches high in the starting position without letting the back of your head touch the floor. I always remain consistent with these exercises except that I increase the weight or try to do more reps the next week.

Similarly, for upper abdominal muscles, lie down on your back with arms behind your head and knees bent. Now pull your body upwards slowly but do not let it touch your knees. Keep yourself in this position for 2 seconds and let your upper back touch ground again. Also, take care that the position of your legs remains rigid.

Another important point to remember is that you must not do abs exercises more than thrice a week as it lengthens the recovery phase. If you would like to share any suggestions or want to ask anything related to these exercises, please feel free to post it in the comments section.

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