Before we talk about the for techniques moves to shred your abs, we will discuss the muscles that make up your abs. The first muscle is the rectus abdominis, it’s the muscle we think of when imaging a great looking midsection. However, two other muscles make up your abs: the transverse abdominis and the obliques. The transverse abdominis is located behind the rectus abdominis and isn’t visible, but it can help develop your abs and strengthen your core. Obliques allow us to move in numerous directions and support the core during common motions and heavy lifting.
Generations of humans have been experimenting to find the ultimate shredded abs formula.
Many have tried, many have failed, but a few determined ones actually succeeded. It's your turn to use the tips on yourself. May the force be with you.
Hanging Ab Raise - Straight Leg
Next, find yourself a rack to hang from or anything else that will safely hold your body weight to perform a hanging ab raise. Place your grip slightly wider than shoulder width on the handles of the rack (or, whichever hand position is most comfortable). Then, with your legs straight, feet flexed and your lats and core engaged, perform one rep by lifting your legs up. Perform 15 reps for 4 sets at this cadence.
Lose the extra fat
Work your whole body. Push yourself with every workout. Sweat. The cardio routines in the Madbarz app are designed to help you achieve that goal. It's important to keep it high intensity, the more effort you put in, the more energy you will use from your fat stores.
If you run out of ideas, you can always sprint. A high intensity sprint training can boost your metabolism for the whole day. And don't forget - every step during a sprint workout engages your abdominals, too.
Pro tip: Make your legs tired. The legs are the biggest muscle group in our body. After a tough leg exercise, your body needs more energy to recover and if your diet is clean, you'll be burning the extra fat just like that.
Bicycle & Cross Crunch
(2-3 sets 20-30 reps)
The normal crunch exercise is arguably the least effective way to work your abs and can actually hurt you more than help you. However, the bicycle and cross crunch are a great alternative to the normal crunch exercise.
The bicycle crunch shreds your abs more than the regular crunch. To make the bicycle crunch more difficult, you can use a medicine ball and crunch up as you move the ball in a figure-eight pattern in and out of your legs. Again, the bicycle crunch targets all three key muscles in your abs.
The cross crunch is also a great alternative to the normal crunch. A cross crunch consists of lying on your back with arms and legs diagonally out so that your body is in the shape of an “X”. Keep your arms and legs straight; bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck and shoulders off the ground. The cross crunch works the key areas of your abdominals, making it a great move to shred your abs.
The key to abdominal exercises is to focus on quality over quantity. Too many ab exercises can actually harm your body. On the other hand, slow and focused exercises can do wonders for your abs. Practice these three exercises to shred your abs and reach your fitness goals!
The Plank
(2-3 sets of 30-60 seconds)
The plank is a great abdominal exercise because it works the entire core. This exercise will stimulate all muscles in your abs more than other abdominal exercises. If you find the plank move too easy, then make it more difficult by widening your feet and reaching forward with your hands. When you reach forward, be sure not to tilt from your hips. For an even tougher challenge, rotate bringing your knees up toward your elbows.