-what is the way to build up abdominal muscles up?

Question

im interested in the best & fastest way to put up nice muscles on my belly instead to have fat

Answer 1

My AB Workout consists of 3 basic exercises. These exercises work on the 3 abdominal groups, worked out in the correct order to get maximum results.

1. Leg raises (Rectus Abdominis)
2. Side Crunches ( External/Internal Obliques)
3. Straight Crunches (Transverse Abdominis)

Here is how it works. You want to get up to where you are doing 3 sets of 25 reps for each exercise. But start with one set of 15, then 20, then 25. Then start with 2 sets of each, then finally 3 sets. Only allowing a 30 to 45 second break between sets.

1. Lie flat on a mat, with your hands placed at your lower back, close to your butt. Now with your legs bent slightly, and toes pointed away from your body, with legs together, lift your legs up 6 inches off the ground. Each rep consists of lifting your legs from 6 inches to 12 inches. You cannot put your legs on the ground till the set is done. Go between 6 inches, to 12 inches, and back. Each time you reach the 6 inch mark, count one rep. Each movement should be one second. One second up, one second down.

2. Lie with your back flat on the mat, your legs should be bent so that your feet are flat on the mat, about shoulder width apart. Your hands should not be behind your head, but place them under your opposite armpits, or chest. Now you curl up, not lifting your lower back off the mat, (these are crunches, not situps) Your rep consists of curling your right elbow towards your left knee, and then the other side. You do not touch your knee. One second up, one second, down. One second other side, one second down. A rep consists of both sides being done. So your rep is done when you have moved up, and down, on each side. (This one you will notice right away)

3. Lie the same way as in number 2 above, with the hands in the same position. Now this one you just curl straight up, hold for a second, then back down. Do not jerk yourself up, Curl yourself up. Each rep consists of one up, and one down. Each time you are on the mat with your back, counts as one rep.

NOTE: You can do abs every day. But I find if I rest one day a week, I reward myself for sticking with it.

GOOD LUCK, and enjoy your SIX PACK.

Answer 2

1

Answer 3

To build up the muscle do situps or crunches, but the day after you do them don't do muscle work, they take a while to heal.

Also to lose the fat you have to eat healthy and exercise(cardio and weights). Because you can have the biggest ab muscles in town, and they won't show through the layer of fat.

Another option I tell people is if it's the only problem area, consider lipo, it'll get rid of a lot of fat, so it can help abs show. Plus it eliminates the need to go on a severe diet, which most people find a pain in the ***.

Best of luck.

Answer 4

It's a 2-part solution....

1. Get down to a lower body fat percentage (see 1st link).
2. Do ab exercises every day (just a few sets...don't overdue it)...see 2nd link for ab exercises that you can do at home.

It'll take some time, but if you keep at it every day...you'll see results in 2-3 weeks. Watching what you eat and cutting back on calories is key, though. Hope that helped. Best of luck!

- Mike

Answer 5

Sit ups are the best way to tone stomach muscles. To lose fat though, you need to generally lose weight because you can't spot target fat. You can work on the muscle in one area though.

Answer 6

Try pilates. It works your 'core muscles' giving you a toned tummy and strong midsection. You won't have a six pack right away, but it works better than sit-ups! You also have to eat sensibly because no exercise will get 'rid' of belly fat on its own.