How to get Flat Stomach and Abs Fast

A brief introduction to the coveted abdominal muscles and abs:

There are 4 abdominal muscles:

1. Transversus abdominis
2. External oblique muscle
3. Internal oblique muscle
4. Rectus abdominis

The "responsible" muscle in the abdomen is called straight abdomen, is a flat muscle throughout the abdomen (mind you there is no such thing as lower abdomen !!!!). Relative to other body muscles, it is very difficult to cause hypertrophy (increase in muscle fibers) significantly in the abs muscles, and therefore to see abs in the abdomen, you also need to lower the percentage of body fat.

Below the other three muscles, therefore, the upper abdominal (above the navel) abs are usually more prominent, and it is difficult to "pull out" the prominent abs under the navel.

It is important to understand that in order to achieve “cubes” in the abdomen or just a flat and muscular abdomen, for the long-term, investing not only in training but also in nutrition

Many people know that in order to reach the abs in the abdomen, you need to have a low fat percentage, usually 10% and below, then you can see the abdominal muscles and the abs in the stomach in a better and clearer way.

In order to get a flat stomach and abdominal “cubes” in the first stage, you need to lose fat mainly through proper nutrition, diet, and exercise. You will still have a high percentage of fat, it will be very difficult to see abs in your stomach and get a flat, well-toned stomach.

In weight training the muscle will increase, but the abdominal blocks are hidden below the fat layer and therefore no “cubes” can be seen in the abdomen.

Therefore, we will start eating right and fat will start to drop, as it is not possible to lower fat only in the abdominal area and highlight only “cubes”, we will start to work on other muscles in the gym to increase muscle fiber which will result in greater calorie burning at rest.

At the same time, we combine aerobic activity of walking, running, cycling, striving or anything to burn calories.

dosage...

In order to reach the “cubes” in the abdomen you do not have to work every day on the abdomen, it will not cause hypertrophy, but it will mainly help endurance (we want to increase the abs muscle) so my recommendation is to work once a day for about 15 minutes strenuous and correct (emphasis on correct) .

Examples of good exercises for abdominal muscles – cubes

1. Lying in crunches

• Up to 30 degrees (disconnecting from the ground)
• Make sure you work with your stomach and not your neck
• To increase the difficulty, you can change the position of your hands
• Slow and controlled work
• If there is pain in the lower back, legs can be straightened
• You can perform a straight abdomen or sideways

2. Hanging knees to chest

• Work from 90 degrees and above, (up to 90 degrees works waist muscle)
• Slow work again.

3. Standing sideways with hand dumbbell

• Abdominal (square) abs do not work
• The abdominal muscles work.
• And of course, make sure you work slowly again
• Work with a gym instructor for beginners.

Exercise Description: Lying in crunches

Muscles that work:

Agonist: Straight abdomen (rectus abdominis), internal and external diagonals (internal & external oblique) with equal force of both sides.

Antagonist: Backpacker

Highlights for working properly on the abs:

1. Hands are placed behind the back of the neck to support the neck.
2. Make sure to perform the movement from the abdomen and not with the neck.
3. Only increase the shoulder blades - movement should be done on the lumbar spine.
4. Increase to about 30 degrees, after 30 degrees of abdominal contraction will be isometric. Beyond 30 degrees of movement will be performed from the hip and therefore the hip flexors will work.
5. Slow work No bursting power is needed.

Remarks:

1. The abdominal muscle, the “cubes”, is like the other skeletal muscles in the human body and it is not necessary to perform dozens of repetitions. Proper and slow work up to 25 reps is sufficient. Abs in the stomach are no different.
2. Exercise difficulty can be increased by placing hands behind the back of the neck or adding a dumbbell. In order to reduce the difficulty you can place your hands on your chest.
3. Unable to work separately on the lower or upper abdomen, all in one muscle. Work on all the abs in the stomach together.
4. When legs are up, we flatten the conditioned lordosis and usually relieve the pain and pressure in the spine.
5. Abdominal crunches can be performed with a negative slope bench for changing resistance.
6. Forget how you were taught to perform abdominal exercises in the military.

General notes to follow:

• Proper breathing.
• Warm-up, release and tension.
• Slow and controlled execution rate.

Good luck to all abs and flat stomach seekers!