Here's a look at 8 pack abs
When you work out in the gym everyday, the end goal is to develop a body that looks good in the mirror, on the beach, in the bedroom, everywhere. You want to take your shirt off and get noticed. But that isn’t going to happen until your abs are developed, and there is minimal body fat. Those abs just won’t pop, if there is any fat around your middle to cover them. You are in your best shape when your lower abs are defined.
When you can see the lower abdominal muscles, the 6 pack turns into an 8 pack. When you understand the function of the muscles you are trying to workout, you better understand the exercises that you are performing. Abs are used for spine and lumbar flexion. This is required for things like sitting up, bending over and raising your legs and knees. A strong core is required for every sport and most activities. That is why 80% of high performance athletes have well developed abs.
In fact, most people have developed abdominal muscles. They just can’t be seen because of a layer of fat. If the layer of fat was gone, the 6 pack would be visible. That is why resistance training and cardio together are required to “get into shape”. If your plan is to make the sacrifices to get your body fat down, you’ll want to also workout your entire abdominals to get that finished look. So what exercises should you do to hit those lower abs?
The standard ab exercise since gym class in primary school has always been sit-ups, and more recently, crunches. What we are finding today is that those exercises create a stress on the spine. With repetition, that stress creates damage and injury. A bad back that is injury prone is not worth looking good on the beach, because it affects your quality of life. You want to do exercises that are safe and effective.
The Best Lower Abdominal Exercises
• Bicycle – lie on your back with your hands behind your head. Rotate your legs, like a bicycle. Touch your elbow to your opposite knee and alternate elbows and knees. Just like when you ride a bike.
• Hanging Leg Raises – While hanging from a pull-up bar, pull your knees into your chest. Concentrate on the abdominal muscles and squeeze them. You need to control the movement, without swinging. The slower the movement, the more the muscles contract.
• Knees to elbows – Again, hanging from a pull-up bar, bring your knees all the way up to your elbows. Control the movement up and down. The downward motion creates negative resistance. To work the muscles harder, lower the legs slower.
• Planks – This one is one of my favorites. The fact is, you could forget about the other exercises and just do the plank for one or two minutes a time for 5 sets every day and give your core one of the best workouts. The plank is simply lying on your stomach with your toes touching the ground, and your body raised up to your elbows and forearms. Keep your body perfectly straight.(Don’t raise your butt in the air). Hold this pose for 1 – 2 minutes. Push your endurance by going longer.
A circuit consists of putting a group of exercises that you do one after the other, usually without rest. Do 3 to 4 circuits with a one minute rest between each set for a complete workout. If you add this workout to your usual routine, you will see some big changes to your abs and core.
Include a HIIT cardio program along with your lower abdominal exercises to speed up the fat burning process, so we can see the abs developing. It doesn’t make sense to have strong, developed abs, if nobody can see the abs.
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