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The Secret To Well Toned Abdominals Muscles

Abs are your body’s center of power and provide core strength. Strong abs aid balance, help prevent lower back injuries and promote good posture. Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are not just for physical well being, but for aesthetics too. The secret to developing great abs lies in treating your body as a complete unit. Don’t make the mistake  doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region. The fact is that abdominal muscles are NOT the largest muscles in the body. This means that your body does not burn too many calories during abdominal exercises. The secret is exercises that burn extra calories to lower body fat, allowing the abdominal muscles to be visibly toned and sculpted. Walking, cycling,swimming and jogging are effective.

These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation – you burn more calories, which means more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat. Only when your body fat is low enough, can your abdominal muscles become tight and visible. This is where you need a routine consisting of exercise for lower abdominal muscles. Such a routine helps you define and sculpt the lower abdominals, giving you that ‘chiselled’ look.

Keep track of your abs exercises in a workout journal so you know which exercises work best for you and produce the best results!

A recent study showed that the classic sit-up is not the best exercise for stronger, flatter abdominals. This exercise generally involves the hip muscles instead of the abdominals, and in most cases, places an unnecessary amount of strain on the lower back. Instead, the ‘crunch‘ is the best option. The top three abdominal exercises are:

Bicycle maneuver


Captain’s Chair

The Captain’s Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right:


Crunch on Exercise Ball

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.


For best results with abdominal muscle exercises, remember to eat a healthy diet and perform aerobic exercise 3 times a week in addition to abdominal exercises. Watch your diet and lose that extra body fat. The best abdominal muscles in the world may be hidden by a stubborn layer of body fat.

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