how to strengthen the abdominal muscles?

Question

in mid age and nowadays before also, people tend to bulge from the middle, how does one correct this and strengthen the ab muscles

this answer is even more relevant for even those whose weight is normal and have fair amount of physical activity

Answer 1

the vigrous isometrics are the best source for tightening the abdomen muscle.
Resisted exercises using mechanical means is also one of affective way.

Answer 2

3 things to look out for.. 1 - Posture - by having good posture you can strengthen the abs and look better. 2 - Weight - I'm fairly sure i read somewhere that your abs won't be visible (no matter how strong they are) if you have higher than 15% body fat, so a high protein, low carb diet is a must. 3 - Exercise, exercise, exercise, and then more. The abs are notoriously difficult to get right, that's part of why there is so much focus on them. If you are going to do crunches be very careful, this is one of the exercises that can do more damage than good, particularly if you have any lower back issues. If you must do crunches then use an exercise ball and get your technique right. I find that 'hanging leg curls' suit me best - hang from a bar legs free of the ground and raise the legs (knees bent) towards the chest, lower slowly, try not to swing, and do as many sets of repetitions as you can! This is good as it also works the muscles of the lower back - great abs and a weak back will just give you problems later.
If you've seen any of the interviews with those rappers with really defined abs they all say it's diet and exercise. Good Luck.. Still trying to get mine right and I've been a 4 x week gym goer for 8 years..

Answer 3

Hi Pulak,

Good question, and the answer is nothing new. It is fairly simple solution only if it is continued for a real long time. First of all, to loose the bulge, you need to be careful of the calories input and usage of the person and eat accordingly, lower a bit down on carbs and fat, increase intake of proteins. Vegetables and fruits are wonderful in a lot of ways, they provide you with vitamins, minerals, fibres and water content.

Running on a treadmill with 0 gradient and a formiddable speed, not too fast nor too slow should help reducing bulge and also acts a little on tightening the ab muscles.

Cycling, at less resistance also helps calorie burning.

To strengthen abs, do more ab crunches and stretching, that should help you a lot.

Answer 4

One of the best ab exercises is the plank. Lay on your stomach. Place elbows on the floor with hands in front, forming a triangle. Lift your hips up so you are on your elbows and toes. Don't lift the hips too high - you want a straight back and you belly button should be pulling up into your spine. Hold this position for a count of 10. Lower and go back up for a count of 15. Keep repeating and adding 5 counts to each hold until you get to 30.

Answer 5

Get off the lazy train, stop all that mindless eating, and do daily exercising. Having a body that is in shape and toned is hard work, like anything else worth having in this life--one must work for it. Your first step is to really want it, and know you can have it.
Then get yourself some exercising tapes, or join a gym. After you see some results---you will keep evolving into the new you.

Answer 6

Read some very effective tips on how to get abs and more on this site to help you

Answer 7

Do sit-ups, toe-touches and go for a walk.
These are the best exercises to address that specific area.

Answer 8

eat less, cardio to burn the fat, and ab exercises to strenthen abdominal muscles.

Answer 9

Sit ups and pilates, they will work miracles.