Whether you are male or female, a huge muscled bodybuilder or a slender person with a regular body – having an outstanding development and ‘presentation’ of abdominal muscles is a sight to behold. In this article, I’m going to teach you how to build your abdominals quickly and fully, and, how you can get them ‘on display’ for all to see.
The first thing you need to understand is that the abdominal muscles are a muscle like any other. In order to grow, they need to be worked, they need nutrients to repair and grow, and they need rest. Rest is probably the most overlooked and forgotten aspect of building abdominals. People seem to think the way to do it is to squeeze out set after set of sit-ups or crunches day after day without respite; this is wrong, and, isn’t the optimal way to do things.
You should work your abdominals no more than 3 times a week. You may even be fine with just once or twice a week. The best exercise for building abdominals is without doubt, crunches. They are a simple exercise, which look similar to the sit-up, but don’t involve the lower-back.
The lower back will always stay flat to the floor. To perform a crunch, simply place your legs on something higher than your upper body (such as, a bed or, a weights bench), and have your upper body flat on the floor.
Now, with your hands behind your head, almost roll your upper back and head forward as far as you can, keeping your lower back on the floor, and ‘crunch’ your abdominal muscles. Hold this position for a tight squeeze for a second or two, and then slowly release until you are once again with your shoulders and head on the floor. Repeat process over and over.
I would recommend doing this for 12-15 repetitions, and having a rest for 3 minutes, before doing another 2 sets of 12 – 15 repetitions, once again, with a rest in between.
Once you have finished, you’ll be struggling for breath, and your abdominal muscles will feel like they are on fire. That’s good – it means you’ve hit them hard.
Gradually, you can begin adding weight to your crunches, by holding a weight plate on your chest, to add resistance. This will help to build your abdominal muscles even more.
Over a few months, you should have built up a reasonably good set of abs. Once you’re satisfied that you have built up your abdominals enough, you may now wish to go on a cutting diet to get your overall body fat down to a low enough level that the whole world and his dog can see just what you’ve earned with all of your hard work.