A Post About How to Get Six-Pack Abs by Cape Town Personal Trainer JP Steyl
One of the most common requests I get has to do with the best way to get better abs. We all want to blast through the fat covering our abs and tone them up.
The more of these suggestions you can check off, the more impressive your abs will be!
- Shorter Intervals: If you want to really move the fat off your abdomen, hips and thighs, you need get as much adrenaline involved as possible. The greater the intensity of your workout, the more adrenaline your body pumps out. So hit your maximum effort for 10 – 30 seconds at time to really start blasting away at that fat.
- Psoas Muscle: This is a hip flexor that is only engaged when you have over 90 degrees of flexion. It stays immobile in many people who lead sedentary lives, but this causes lower back pain due to too much spine flexion…and back pain makes it difficult to workout. Incorporate strength-training exercises AND massage for your psoas to achieve greater back health.
- Stable Core: Great abs requires a great core. The goal is stability in the 3 planes of movement: sagittal (front to back; up & down), frontal (side to side), and transverse (rotation). The object of core work is to concentrate on anti-flexion, anti-extension and anti-rotation by means stabilizing the core through pillars (or planks), varied extensions of the hips, bird dogs, etc.
- Shorter Holds: Instead of holding your core exercises for the usual 30 to 60 second (or more) time frame, shorten the hold time. When you try to hold for that long, your form often deteriorates and you actually end up using a reduced amount of muscle. Try holding for only 10 – 30 seconds with short rests in between sets (My personal favorite routine incorporate a 10-second hold, 3-second hold protocol).
- Total Body Exercises: Getting your total body involved is the secret to burning the most fat, building the greatest amount of muscle and elevating your metabolism. Here are some examples of the kinds of exercises that will get your entire body engaged: squat-to-presses and swings (classic exercises); snatches, cleans and jerks (Olympic lifts); running, hopping, shuffling, etc. (plyometric and locomotion variations).
- Core work: If you want to really torch calories and fire up your metabolism, then take advantage of equipment that is designed to give your core an intense workout. Using resistance bands, ropes, medicine balls and kettle bells will kick your training up a notch. These tools give your pillar a workout that cannot be achieved by using just your body weight…and for the love of God, stay away of machines!
- Power Train: The first muscles to deteriorate are your Type II_B Fast Twitch. If you are in your thirties or forties, they are already beginning to break down. The fibers that make up these muscles are the largest and most powerful in your body. If you lose these, you lose a lot of strength as well as the source of great metabolism. Keep pushing these muscles to perform to enjoy top performance and super metabolism for years to come.
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GREATEST VICTORIES ARE BORN IN THE HEART
JP Steyl- Head Coach at ForeverStrong
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