Abs

The Importance of Abdominals

Abs are widely known to be the most attractive muscle group. Abs speak of hours of time spent training. Even today, a strong, confident man is visualized with defined abdominals.

Having a solid set of abs is incredibly beneficial for injury prevention. body control, athletic performance, core strength, and aesthetics.

Abs have the benefit of complimenting a toned physique as well as helping create the desirable “v-line.”

“Abs are made in the kitchen.”

Cardio

In order to reveal your abdominal muscles, you need to achieve a low body-fat ratio. Your abs won’t show if they’re hidden behind a layer of fat. For many achieving a body fat ratio of 10% will be sufficient. When losing weight, it’s important to be wary of the potential negative side effects. Muscles may be lost, which will be hard to regain in the future. This is why it is important to focus on losing body fat rather than sheer pounds.

Cardio is one of the most effective exercises for reducing fat and revealing muscle. This is an often overlooked form of exercise that will also greatly benefit your long-term health. Common forms of cardio include running, cycling, swimming, walking, and jumping rope.

01

Running

Running regularly is one of the most effective cardio exercises to burn calories. 

“560 – 1040 calories burned per hour” (140-pound male approximation)

02

Cycling

Cycling is also a very good cardio exercise and strengthens the lower body.

“245 calories on a leisurely ride ( < 10 MPH) and as much as 1022 calories on a very vigorous ride (16-19 MPH)” (140-pound male approximation)

03

Swimming

Swimming has been described as an almost-perfect exercise as it works your entire body.

“(223 calories per hour) treading water at a moderate effort; (528 calories per hour) for a medium-speed, vigorous effort crawl; (878 calories per hour) for butterfly stroke” (140-pound male approximation)

04

Walking

Walking is one of the least strenuous forms of cardio and has been proven to have real benefits if done consistently. It’s also a good cool-down exercise if done after a heavy workout. 

“240 calories burned per hour while speed walking” (140-pound male approximation)

05

Jumping Rope

Jumping rope can be done for short time periods while maximizing gains. 

“800 – 1000 calories burned per hour” (in general)

Muscle Groups

. . .

  1. Upper Abs(Rectus Abdominis)

  2. Lower Abs(Rectus Abdominis)

  3. Obliques

  4. Serratus

Upper Abs

The upper abs refer to the top portion of the rectus abdominis muscle, which is located between the ribcage and the navel. The upper abs are primarily responsible for flexing the spine forward and also assist in stabilizing the trunk during movements such as twisting or lifting.

Some exercises that work upper abs include crunches, leg lifts, and planks.

Lower Abs

The lower abs refer to the bottom portion of the rectus abdominis muscle, which is located between the navel and the pubic bone. The lower abs are responsible for flexing the pelvis towards the ribcage and for stabilizing the lower back and hips during movements such as leg lifts or squats.

Some exercises that work lower abs include reverse crunches, leg raises, and mountain climbers.

Obliques

The obliques are a pair of muscles located on each side of the rectus abdominis muscle. They are broad, flat muscles that run along the sides of the abdomen and play an important role in trunk rotation and lateral flexion (side bending) of the spine.

There are two sets of oblique muscles: the external obliques and the internal obliques. The external obliques are located on the surface of the torso and are responsible for rotating the trunk and flexing the spine laterally. The internal obliques are located underneath the external obliques and have a similar function, but also help with forced expiration (breathing out forcefully).

Some exercises that work obliques include side planks., bicycle crunches, and oblique twists.

Serratus

The serratus muscle, also known as serratus anterior, is a large muscle located on the lateral part of the chest that connects the ribs to the shoulder blades. The muscle is named after its serrated or saw-toothed appearance, with multiple saw-like projections that attach to the ribs.

Some exercises that work the serratus include serratus anterior pushups, dumbbell pullovers, and ab rollouts.