Why your abs aren't coming out, take a look at the following points: Are you falling into these traps.

Low body fat rate

Our abs are located beneath our skin and subcutaneous fat. A thick subcutaneous fat layer will make it impossible to see abs. Most people, when they think about building abs, they go through a 'tiger-like' operation, and endless sit-ups are useless, and they also start to do the 'tear-strips' workouts that are popular online, as a result, they spend a long time and still haven't seen the results.

What we need to do is toReduce body fat rate'Three out of ten training, seven out of ten eating' is a fundamental truth in fat loss.

Abandon high-calorie fried foods, and make your diet 'clean'. From the training side, we can combine with a series of fat-burning aerobic exercises, plus abdominal strength training to achieve reducing abdominal subcutaneous fat.

Control diet, lower body fat rate to highlight abs

In general, men's body fat rate maintains at below 15%, and women's body fat rate maintains at below 18% to ensure that abs can be highlighted.

Abdominal muscle training is too single

A thousand years of sit-ups won't work, especially the sit-ups with arms held overhead, which are very likely to press on the spine and spine, and long-term doing will be harmful rather than beneficial.

Abdominal muscle training needs to be diversified

Abdominal muscles consist of the rectus abdominis, external oblique muscles, internal oblique muscles, and the deep muscles within the rectus abdominis—we can simply understand that the rectus abdominis is the six-pack abdominal muscle, and the muscles on both sides of the abdomen are the external and internal oblique muscles.

Abdominal muscle anatomy diagram

This requires that our muscles need to be trained comprehensively.

Let's give an example of common training problems

1. When doing prone leg raises, most people find it easy because they use too much leverage from their legs to replace the activation of the lower abdomen. We need to actively tilt the pelvis to tighten the core and control the leverage of the legs, allowing the hips to slightly lift off the ground, feeling the activation of the lower abdomen.

Prone leg raises

2. When doing hanging leg raises, it's not as difficult as the videos show, because you haven't controlled the shaking during the downward movement. This action requires core control. The entire leg raise and downward movement need to be done with stable upper limbs.

Insufficient weight

Our training was originally hand training, which may not stimulate muscles enough, even if you do thirty times of a single action, you feel mediocre. Such training intensity will waste your time. If you appropriately increase the weight, you can reach a better effect with 10-15 repetitions.

Medicine ball weighted crunches

After all, muscle growth follows the principle of 'large weight, low number' training, but a note: the muscles of the side abdomen should avoid excessive weighting, otherwise the muscles on both sides will become too thick and unsightly. The muscles on the side abdomen should be focused on multiple repetitions to sculpt.

Training action is not standard, blindly pursue the number

Don't think about doing dozens of times at once, it's the stimulation of the abdominal muscles. Ensure the quality of the action and ensure that the feeling of activation is obvious, otherwise, you may have abdominal pain, spinal pain, and spinal pain. Avoid this, your abdominal muscle training will be effective.

Plank

For example, when we take the simplest plank, many people will have waist bowing, back arching, front foot pressing leverage, excessive curve of the back, causing pelvic forward tilt, etc. Blindly practicing will make our training inefficient, and form false muscle memory. We also need to combine with the correct breathing method (exhale when activating, inhale when relaxing, coordinate breathing and action activation).

Insufficient rest time

Many people are eager to achieve results, combined with the so-called fitness masters saying that abs can be trained every day, and they train themselves to death. The reason is that the abdominal muscles recover based on individual body constitution and actual training intensity.

Rest and relax to let the abs recover

Therefore, we suggest that abdominal muscle training can be done with slightly intense training, and it can be done once every two days to improve the efficiency of abdominal muscle training, and it can also reduce the risk of pelvic forward tilt, spinal disc herniation, and reduce waist and back pain.

Life is about constantly exploring and persisting. Years of persistence have changed not only health, shape and temperament, but also the understanding of life!