Building Ripped Abs with Bodybuilding
September 3, 2009
First, stay away from ab machines and supplements that do not work. If you want 6-pack abs you have to work for them. Do you want to lose fat and gain muscle? It can be done but not overnight. It will take at least 6 weeks of training.
It helps to add resistance to properly build abs. That means adding some weight. Some exercises include weighted crunches, cable tricep rope crunches, leg raises that are weighted, seated ab machines, and stability ab crunches.
For weighted crunches, you lie on the floor and add a weight on your chest or hold it in front of you then you go ahead and do your crunches. Now you are working with resistance. Use a heavy enough weight so that you can do 10-15 repetitions.
For cable crunches, you grasp the tricep rope, kneel forward, push the weight down, hold for a few seconds than rise back up, and repeat. Keep your hips straight.
To perform leg raises that are weighted you lie on your back with your hands under your bottom. Use a dumbbell between your feet for ankle weights. Start with your feet raised about 6 inches than increase them to 12 inches and back down. You can also do these on the bench.
You can also do crunches on a stability ball with good results. The ball will help you with your balance and strengthen your entire core. To perform this exercise lay your back on the ball and crunch your body up toward your knees.
Go directly forward and than direct the crunch to each side to work the obliques. In this exercise, your ab muscles are always contracted. You could hold a dumbbell between your arms but your own body provides resistance in this exercise.
Whatever exercise you do to get ripped abs you need to add weight progressively. You can lose fat from all over your body including your abdominal area with some cardio activity.
Combine these exercises with cardio workouts and you will lose the fat and gain muscle to the area. You will attain those 6-pack abs. Be patient and stick to a low fat diet and the abs you desire will follow.
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