A technique to obtaining deeply defined Abs

[beanlicker]

Proper breathing, exhaling and contracting are paramount to building deeply defined abs, but this technique is often overlooked.

I have my favorite "go to" ab exercises, but I have learned over the years that the number of reps and type of ab exercise is not nearly as crucial as concentrating on the following:

During crunches, I inhale through my nose as I lower my body down to the floor or on a ball, but as I raise my torso I exhale from my mouth (EVERY BIT OF AIR POSSIBLE OUT OF MY LUNGS) then I crunch up and contract or "squeeze" the abs very tightly for a few seconds. The exhaling and contraction should always be done as slow, deliberate and as intensely as possible. Breathing is extremely important in abdominal exercises for oxygen delivery, but exhaling all air is vital for getting the best muscle contraction.

I have used this technique for over 20 years and I swear by it's effectiveness. Every other abdominal exercise is exactly the same as the crunch when it comes to breathing, and since the abs only involve the same pulling motion from different angles, the breathing, exhaling and contraction technique is always the same.

Quality over quantity is my rule when it comes to abs.

[Dath]

Good read bro, this is one area for me that has Never been an issue. Though I never have been all that big on the concentrated breathing. Gonna give this some more attention and see how it goes :)
thanks BL

[darksidefitness]

I think that abs also have to do with genetics. I seen guys that barely work out their abs and THEY ARE RIPPED! However, others work out day and night and have a nice beer gut! Training, muscle attention, diet and supplementation does play a big role. Good read brother.

[PAiN]

Good stuff brother.

[Red Circle]

Good read .. i will give this a run tonight

[315 BEAST]

Hey I might just try this if I ever decide to work my abs lol

[RockShawn]

Good stuff bean.

[bhcolex50x]

Gonna give it a go!

[Enigmatic707]

What are these "abs" you speak of? Aren't those lil programs you buy on your iPhone?

[beanlicker]

Anatomy of the Abdominals

The stars of the show are the main abdominal muscles: the rectus abdominis, the obliques (internal and external), and the transversus abdominis. However, in order to train more effectively, you need to make the distinction between the inner and outer abdominal muscles. As you review, remember this key concept: Outer muscles that are well developed and beautiful require inner muscles that are stable and capable. There’s no point in putting on the world’s greatest jacket if you’re not going to wear a shirt underneath.

Outer Abdominal Muscles

The outer abdominal muscles include the rectus abdominis, the external obliques, the internal obliques, and the erector spinae. This entire series of muscles essentially surrounds the lower half of your torso and is, ideally, the most visible for great abs. These large abdominal muscles provide strength for movement and stability for preventing movement.

Rectus Abdominis

This outermost layer of abdominal muscle (see figure 1.1) makes up the six-pack and really serves as the tip of the iceberg when it comes to abdominal training. Everyone sees the six-pack, but the full story of the abdominals lies below the surface. The six-pack is actually an eight-pack, but you typically can’t see the bottom two parts unless you are completely naked! The rectus abdominis is a long, thin muscle whose fibers run vertically down the body, beginning between the fifth and seventh ribs and ending at the pubic bone. It has eight bumps sticking out of a grid of flat tendons that bisect and run down the length of the muscle. This muscle flexes the trunk and moves the rib cage and pelvis closer together.

http://www.humankinetics.com/AcuCustom/Sitename/DAM/060/5art_artM.jpg

[Chaos33]

Good read, excellent tips about breathing during ab workouts.

[Xxplosive]

Full range of motion, 90° decline sit ups with a 45 lb plate, 2x sets of 15-20 with 65-75 lb dumbells standing oblique raises on each side... Maybe some ab slider crunches on a steep of an incline as possible.

If you REALLY want ripped abs.... HIIT sprints on a 5.0+ degree incline, and bring your hips with you.