Bodybuilding is no easy task and getting perfectly chiseled abs is actually harder even if you follow the right abs building techniques. People bombard bodybuilders and personal trainers with an uncountable number of questions and tire themselves with numerous workout plans. But many of them still don’t get the results they want. In fact, they follow hardcore diet plans and do stressful exercises and long hours of training only to feel dizzy and disappointed at the end of the day.
If you’ve watched the famous drama movie ‘Crazy Stupid Love,’ you’ll definitely remember the scene where Ryan Gosling goes shirtless and Emma Stone quotes “It’s like you’re photoshopped!” I can bet you want to look exactly like that and get compliments like this from people around you. However, those Ryan Gosling abs aren’t quite easy to gain. Here are a few tips that you could follow to get rock hard 6-pack abs that can give you a strong midsection and get ladies swooning! All you have to do is dedicate yourself to an ab machine and work your butt off.
Why Use Ab Machines?
To get perfectly shredded abs, having an ab crunch machine at your disposal is essential. There are different types of workouts that can be done using an ab machine. This machine allows your body to make streamlined movements, so the crunches target the right muscle groups with more effect, resulting in more definition to your abs.
Ab machines can give you a full range of movements: With normal ab workouts, you might not get a full range of motion, which means you won’t be doing crunches in the right way and thus won’t see the toned muscles underneath. Ab machines ensure this does not happen. So, ab machines are a must for those who want nothing but results that are clearly visible.
Ab machines can put the right amount of stress: Not every workout is suitable for you; it depends on your body type and some other factors. Some common ab exercises you’re doing may not provide your muscles with the right level of stress, causing you to get disappointed. However, ab crunch machines are able to give an appropriate amount of stress on your abdominal muscles, allowing them to get leaner. When this happens, they will recover and get well defined that’s pleasing to the eye.
Abs building machines are specific to abs workout: With ab machines, the hard task of abs building is almost pain-free. You will never suffer from unnecessary pain in your neck or other parts of the body, which you could’ve had if you did the typical abs workouts. Ab machines are specifically designed to be comfortable and easy to use.
How to Build Abs Using Abs Building Machines?
You’ve been thinking about how to build abs that can impress everyone and you eventually got yourself an ab machine. But now you’re not sure how to make the best use of it. Honestly, you’re not alone. When I first got an ab machine, I was just as clueless as you. You should talk to a professional fitness trainer who can advise you on how to use your ab machine that would specifically cater to your needs. However, there are some general guidelines that could help you use your ab machine effortlessly.
- Select a weight that is not too heavy for you. Pick a light to moderate weight.
- When you sit down, sit in a position where your knees are at the right angles to your ankles, while your knees are at the right angles to your hips.
- Place the elbows on the pads, position your hands behind your head and get a grip on the pads behind your head.
- Slightly lower your chin but not all the way towards your chest.
- Pull those pads forward gently. This will put crunching pressure on your abs and open your chest.
- Repeat this motion without going all the way backward. Try to maintain a steady motion.
- When you go down, you should exhale and inhale upwards when you move.
- If you want to get a better range of motion, try crossing your ankles so that your body gains more stability and your transverse abdominal muscles get more effective crunches.
- To get more defined hips and obliques, push your legs to one side but your upper body should remain in a straight position. Now try pushing downwards and pulling upwards.
Try to do 25 to 50 repetitions. If you are a beginner then first attempt to do 8 to 12 repetitions. For hips and obliques workout, try to do up to 25 repetitions if you are a beginner. You can aim for 3 or more sets. Always remember that a healthy diet and lifestyle is just as important as workouts for building toned abs.
What to Eat to Make Your Abs Chiseled and Flawless?
Just exercising will only help you to tone your body and keep it in a proper shape, but your abs won’t be visible if you don’t lose your belly fat. If you want to go from flab to fab, instead of following a particular diet, you should opt to eat properly. Do not skip meals because this increases stress hormones like cortisol, which contributes to weight gain.
Your target should be to cut down your belly fat first. It is not easy to get rid of fat and it would linger over your abs that you’ve worked so hard for. However, fat from other parts of the body should also be reduced if you want your figure to look lean.
Ask any bodybuilder and the first thing they would advise you is to eat more lean proteins. Proteins not only help reduce fat but also help in muscle growth. Have a protein-rich breakfast so that you don’t have to deal with unnecessary binges throughout the day. That does not mean you should go on a no-carb diet. In fact, your diet should contain around 40% carbohydrates and 30% proteins. Believe it or not, you need fat to reduce fat! So, your diet should have 30% fat content as well, mostly unsaturated fats.
Carbohydrates alone are not good though. Refined and processed carbs found in sodas and junk foods are your enemies. Eat foods that contain carbs because they break down slowly and contain enough fibers, such as fruits, nuts or vegetables. Alcohol is also a big no-no. Having one or two drinks once a week is alright but regular consumption would mess with your appetite.
Speaking of fiber, it is extremely essential for a healthy gut and for slow carbohydrate absorption. You get it from fresh berries, fruits, salads, stews, and whole-grain bread. These foods help you feel fuller without having to consume more calories. Some studies have shown that yogurt, probiotic drinks, and calcium-rich foods help in weight loss along with high-fiber foods.
Last but not least, don’t forget to drink adequate amounts of water. You should know how much water intake would be beneficial for you. It actually depends on your body type and day-to-day activities. A way to calculate is dividing your weight (in pounds) by two. The value that you get is the amount of water, in ounces.
A healthy lifestyle, balanced diet and adequate amount of workout on your ab machine would help you get perfectly ripped abs sooner than you would expect. Not only would you be able to flaunt your abs, you would also be able to set higher rep ranges. You can choose to go from six packs to even eight packs (if your genetics support that) and feel great about yourself. Your ab machine is your companion towards a fabulous fat-free and lean body, so make sure you use it to its maximum capabilities.