There are crowds of people facing with the fat-belly issue and looking for ways to get rid of it. They storm gyms and do about fifty curl-ups and sit-ups at a time, hoping to get six-pack abs. All they get is muscle pain, fatigue, and a belly, which is still far from what they want.
How do build belly muscle properly?
To get to the core of it, consider what you are doing right now. Please, answer the following questions:
- Do you make 20 or so sit-ups?
- How many times a week do you visit the gym?
- Does you back and neck hurt as hell every time you bend down?
- Do you do hanging leg raises?
- Do you do side bends?
- Are you working this hard just to remove belly fat?
If you say yes to these questions, there is some nerve-shattering news for you! There are a two ways to build up abs, and you can choose any of them, depending how soon you would like to see the result. Please, note: speed is inversely proportionate to effectiveness. So, if you want your belly to take on the six-pack look by the evening, see this:
Method 1: order a six-cell metal grid at your local forgery, press it hard to your belly and hold it until the evening. There will be… erm… some kind of six-pack pattern!
Method 2: this one won’t be this fast, and it will require a lot of practice and theory!
Yes, the only effective method is the same as centuries ago. It does not take hours of hanging on a bar or matting a pad with your body dozens of times each day to get your belly to look great. There are two big musts for developing it:
- Total body fat – 10% for men and 16% for women.
- Sufficiently thick abdominal muscle
Abdomen is the area where the human body stores most of its fat. Therefore, your number one priority at this point should be reducing your current body fat to the figures stated above. If you don’t, the muscle pattern will be covered by a layer of fat and will not be visible, even if you work really hard.
The rectus abdominis muscle is intersected with four horizontal tendons. The two upper ones are located above the navel, the third one levels with it, and the lower one – beneath the navel. The upper part takes up most of the workload and therefore grows faster and more observably as we do exercises (sit-ups, curl-ups, crunches, etc.)
The lower abdominal muscle is much thinner. Indeed, what many of us call ‘the lower’ and ‘the upper’ abdominal muscle are parts of the single abdominal muscle. Therefore, when we do an ab exercise, we get the entire muscle to work. This is the reason why hanging leg raises is absolutely ineffective in terms of ab building! In other words, when you train the rectus abdominis muscle, you train all of it, not just part of it. Still wondering why the lower muscle does not seem to grow? The answer is: there is no muscle to grow, because this part of the belly consists of connective tissue. Therefore, raising legs is the most useless exercise for building a six-pack belly.
Here are a couple of exercises, which will finally stop your wasting of time and get your belly muscles to really work.
Dumb bell (bar bell) bent knee deadlift:
This one requires a little comment. The rectus abdominis muscle’s main function is keeping your spine straight and balancing weight load, which the spine has to carry:
Other deadlifting techniques:
Deadlifts are very beneficial for your spine and body posture. Finally, they help you burn fat effectively, and this is exactly what you need.
The stomach vacuum exercise:
Many people go to the gym almost every day and make scores of repetitions. This is not the right thing to do, because the belly muscle needs a rest. It is quite advisable to have at most 2 sessions each week.
As to the number of repetitions per set, it depends on your goal. If you want a six-pack belly, not just flat and well-outlined belly, you should increase weight gradually. Please, address your gym coach, as he/she is the one who can properly assess your potential and capacity.