A swollen belly and a thin waist?
The dream of many people who are just starting to build muscle mass or who want to adopt an athletic lifestyle is to have a great tummy and an hourglass figure.
How to get there? What exercises should be done to get impressive and amazing abs that can be seen perfectly in a narrow waist?
How do you sculpt your belly?
If you don't see your abdominal muscles, there are two possible reasons for this. First, either the abdominal muscles are very underdeveloped or the fat tissue there is so developed that it obscures the muscles and makes it almost impossible to reduce the size.
In the first case, when the muscles are not sufficiently sculpted, they must be stimulated to promote their growth. Of course, this can be done with proper exercises. The second case, when the abdominal muscles are hidden under a layer of fatty tissue, it requires more work. In this case, you should change your eating habits and start working on the appearance of your muscles by reducing body fat.
Aerobic exercise, in which oxygen brought into the body during activity is used to burn fat tissue, is the most effective fat burning exercise.
For those who have started their fight for a flawless midsection, it is recommended to do 1-2 reps 3 times a week in 3-4 sets of 12-15 reps per set. Abdominal exercises at this point should be easy to perform.
Suggested exercises for non-applicants:
The trunk leans on an inclined bench, 3-4 sets of 12-15 repetitions;
Leg raises on parallel bars, 3-4 sets of 12 to 15 reps
Each of these exercises works the abdominal muscles in a different way, the first will activate the muscles of the upper part and the second will work the muscles of the lower part. Each exercise must be performed with maximum muscle effort, but without reaching full muscle fatigue.
Intermediate level exercises
In the case of people who do exercises regularly and want to focus on the abdominal muscles, it is worth including exercises for non-advanced people in the training program, but in this case the number of repetitions should be increased (each series should be from 15 to 20).
People who train 2-3 times a week will need to pay attention to muscle priorities. In other words: simple abdominal muscles regenerate less well, so they must be worked on first and with greater perseverance. The same principle applies to these exercises. If the upper
abdominal muscles are less developed, then first you need to do exercises for performing torso tilts, and then exercises for performing a leg raise exercise. If the upper abdominal muscles are the strongest, then you should focus on working the lower one.
Suggested exercises for intermediate level:
The trunk is tilted to your knees during development, 3 to 4 sets of 15 to 20 repetitions;
bent torso, lying on a bench, 3-4 sets of 15-20 repetitions;
Hip raise on a pullup bar, 3-4 sets of 15 to 20 reps;
Reverse bend while lying on a bench, 3-4 sets of 15 to 15 repetitions.
People who train regularly, who eat properly and still do not see the appearance of strongly marked abdominal muscles, should focus on their sculptures. In this case, you can tolerate a larger number of types of exercises (up to 4-5) and perform them according to your needs 2-5 times a week. If your abdominal muscles are strong enough, you can exercise twice a
week. However, if less time is devoted to them compared to other muscle groups, then it is necessary to consider the training of the abdominal muscles as a priority; Abdominal and narrow waist exercises can be added to the training program up to 4 to 5 times a week.
If the body has quickly adapted to such demands, then instead of doing more repetitions, it is worth adding additional loads in the form of dumbbells or weights adapted to the number of repetitions, this is to induce full muscle fatigue.
And about the size?
Size appears to be highly dependent on the genetic characteristics of the body. Sometimes there isn't much you can do. Achieving a wasp waist requires a reasonable approach; Twisting or tilting the torso laterally with the load stimulates the oblique abdominal muscles allowing for more growth, but it certainly does not reduce the size. The lateral muscles can be worked only at the last stage of the formation of the figure in the abdomen.