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Ab workout

Get the abdominal definition that you’ve always dreamed of!

You just need to look at billboard ads, music videos, Hollywood celebrities or your favourite magazines to be presented with washboard abs that are ‘to die for’. If you’ve been dreaming to get this physique, then today is your lucky day.

Here are a few exercises you need to be doing to polish off your physique by getting the abs that you always dreamed of.

Reverse cable crunch.

To work the top abs, get to a cable machine and perform a crunch movement with resistance weights by pulling the cable down with your abs so that your elbows touch your knees. Perform this exercise for 15 repetitions for three sets.

Wood choppers (Cable pulls)

To get the nice cuts in your obliques, you need to be doing this exercise with a resistance weight that will allow you to reach failure at 15 repetitions. Maintain strict form and technique while doing the exercise. Aim to do this exercise up to 3 times a week.

Knee raises.

Another great exercise for building strength and definition in your lower abs. Simply bring your knees to your chest for 15 repetitions for three sets, three times a week.

As you continue to perform the movement, you should start to see more definition in the 6-pack lining of your muscles.

Leg raises.

If you want to get that well-defined V, you must do at least 15 repetitions of leg raises for three sets, three times a week. Find a bar that you can hang-off or use specialised gym equipment. This exercise will help to strengthen your lower abs and hip flexors.

Recommended equipment: Power tower

Running.

Lastly, the amount of definition that you will see with your abs and muscles depends on the amount of body fat that you have. Usually, abs will start to appear when you have around 10-12% body fat, although they show a lot more as your body fat goes lower.

To reduce your body’s fat, you need to create a calorie deficit so that the body will use stored fat as an energy source. Part of this will depend on your diet; however, cardiovascular exercise will be a big impact towards losing body fat.

As a rule of thumb, the longer you can perform intense cardiovascular activity, the more body fat you will lose. For example, if you perform a 45-minute run with an average heart rate of 150 bets per minute, you should burn approximately 500 calories. If you continue doing this for 4 days a week, you will be able to lose 2 or more kilograms of fat within the month. The average person starts to see their abs within 3 months.

You can easily monitor your exercises by running on a treadmill or using a fitness app like Nike Running Club or Fitbit.

The power is in your hands. Take a photo of your ab physique today and take progress pictures once every 3 weeks to monitor the improvements. I promise you that in a couple of months, you will be looking at a new you!

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