Tag: abs
51-Year-Old Mark Wahlberg Shows Off Washboard Abs with Insane 4 A.M. Workout
Entertainment mogul Mark Wahlberg attacks the gym with a chip on his shoulder. In a recent Instagram post, Wahlberg showed off an ab-burning training session using a weighted crunch variation.
Wahlberg has remained a bona fide superstar for decades now, having taken part in a number of marquee endeavors. From producing music in the hip-hop group Marky Mark and the Funky Bunch to working as a Calvin Klein model, Wahlberg is a well-respected celebrity figure who built his name with hard work and perseverance.
In addition to acting/directing/producing high-profile big-budget films, Wahlberg is dedicated to his work in the gym. In fact, he’s used his training as a tool to transform his body for various movie projects. In preparation for his role in Father Stu, the Boston native gained nearly 30 pounds, courtesy of an 11,000-calorie diet. He was tasked with portraying a boxer who reshaped his life after becoming a priest.
Known for middle-of-the-night workouts, Wahlberg maintains a strict schedule, which he credits for his exceptional shape and condition. He recently tested his lower body strength with a series of Bulgarian split squats while holding dumbbells. In his latest training display, Wahlberg demonstrated a workout he uses to maintain some of the best abs in Hollywood.
Mark Wahlberg Reveals His 4 A.M. Abs Workout for a Shredded Physique at 51
Check out Mark Wahlberg’s latest crunch training session below:
“We went about an hour and a half, that old man shit still works, you missed the 4 A.M. club, why are you still sleeping?” Wahlberg said. “4am club @municipal Time to go to work.”
At 51 years old, Wahlberg hasn’t slowed down in the slightest. He regularly showcases training sessions for fans online. To maintain his physique, Wahlberg jumps from gym to gym. He also owns a fitness center at his house where he often trains.
On the nutritional side of things, Wahlberg opened up about a plant-based diet recently, which he says changed his life after eating for a six-month period. Given his ability to stay lean and shredded year-round, people listen when Wahlberg talks about health and longevity.
As an avid bodybuilding fan, Wahlberg will have the opportunity to oversee a movie project about the sport. Wahlberg’s Unrealistic Ideas production company will join forces with Wonderfilm Media to create a film that honors the legacy and story of the late Jack Lalanne.
RELATED: Mark Wahlberg Shows Off Lean Physique While Doing Two Workouts In One Day
Wahlberg’s weighted crunches are ideal for building core strength. Considering that his abs are one of his strongest body parts, surely fans can take a few pointers away from Marky Mark’s latest workout.
Published: 3 May, 2023 | 11:30 AM EDT
Benefits of Rowing Machines
A full explanatory guide on what rowing machines can do for YOU
Cardio, the enemy of the people. Powerlifters, bodybuilders, crossfitters, the average gym goer, they dread doing it. However, everyone knows how beneficial it can be. So what are your options to choose from in order to get it done?
We have all heard it before, “I want to lose weight, but I hate running.” Luckily, running is not the only option there is for cardio. You actually have a few options as far as cardio equipment, but they all certainly have their pros and cons.
Walking on the treadmill can be boring, but running on the treadmill can be hard your shins or knees. The stationary bike seats aren’t always the most comfortable things to sit on. Then there’s the Stairmaster, the true villain of every gym. What do these all have in common? They focus mainly on your lower body.
But, what about a type of cardio that does not just work the lower half? The rowing machines. These tend to be heavily overlooked and under-appreciated. There are so many benefits of rowing machines. Let’s dive in.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
Bodily Benefits of Rowing Machines
Rowing machines can be extremely beneficial to the body. Engaging you from head to toe, building up endurance, providing a variety of training, and much more!
Total Body Engagement
Hopping on the stairs, treadmill, or bike for your cardio definitely gets the job done, but as stated before, mostly work only your lower body. The rowing machines on the other hand bring your whole body into play. Rowing machines utilize more than just your arms or just your legs, as some people may think.
Your back, shoulders, and biceps are all being contracted during the pulling motion, while your legs (specifically hamstrings and glutes) are being used to perform that driving motion. All the while you’re bracing your core during the movement.
You are getting all the cardiovascular benefits, all the while developing your muscles at the same time.
Endurance and Strength from Rowing Machines
Just like any other type of cardio, the rowing machines build up your cardiovascular endurance. Whether you are doing high intensity interval training (HIIT), low intensity endurance training, or just casually rowing, you’ll find that the more time you spend on it, the easier it gets.
Not only does cardiovascular endurance improve, but also muscular endurance and strength. Being that the rowing machines engage the whole body and your muscles are being worked, plus it is like doing repeated repetitions, your muscles are really being put to work the entire time you are on the rowing machine.
The range of motion for movements on a rowing machine is also large. Think of it like doing repetitions of squats or a leg press while rowing at the same time, repeatedly. This builds up both the strength, and endurance of the muscle groups being worked!
Versatility
HIIT training, distance training, you name it, it can be done on a rowing machine. No matter what training style you are utilizing, your cardiovascular fitness is improving during it.
Fat Loss
As with almost any cardio, the rowing machine can be beneficial for fat loss while still preserving and even possibly increasing muscle. It is an aerobic exercise, meaning it uses the body’s carbs and fats for fuel.
Rowing Machines vs. Other Cardio Equipment
There are plenty of benefits to every piece of cardio equipment, so how does the rowing machine stack up against them?
Rowing Machines are Low-Impact
Compared to other pieces of cardio equipment, such as the treadmill, the rowing machine is low-impact. This means you do not have your joints pounding on the ground as you would with something such as a treadmill. Rowing machines being low impact makes it easier for people with disabilities or other health conditions to do their cardio.
For example, someone with a spinal condition or things like shin splints would possibly be able to benefit from a rowing machine rather than something such as a Stairmaster. This is due to the rowing machine being a low impact piece of equipment! They may be able to even strengthen those weakened areas of the body.
Full-Body Engagement
As stated before, you are being engaged from head to toe when on a rowing machine. This differs from things like the treadmill, Stairmaster, or bike, that only engage mainly the lower body. Now the elliptical also engages the upper body, but the rower forces more abdominal engagement.
With the full body engagement, you are also seeing full body coordination. Everything needs to work together to perform the movement on a rowing machine, as opposed to equipment like the Stairmaster where your legs are the only thing being utilized.
Rowing Machine for Recovery
Believe it or not, rowing machines can actually be used for recovery, specifically after lifting. After intense strength training, the rowing machine can be used as a cool down tool. This is due to the low impact aspect, and during the movement you are stretching out your whole body. Even on a rest day, if you are up for it, you can hop on the rowing machine.
Frequently Asked Questions (FAQs)
Now that you’ve read through all of the good things the rowing machine has to offer, you may have a few questions!
How do I use the Rowing Machine?
This is one of the biggest reasons people do not try out new equipment, they are unclear on how to use it. So let’s go step by step just to make sure you got the hang of it!
Set the Drag: This is the level of resistance, and typically can be found on the screen next to the flywheel.
Place Hands/Feet: Strap your feet in, grab the handles with both hands, keep wrists straight.
Lean Forward: Shoulders should in front of your hips.
Leg Drive: Drive feet down, push with your legs. This is done in a similar movement to that of the squat or leg press.
Lean Back: Lean your torso back, but only slightly, you do not want to go so far that you are parallel to the floor.
Pull: With your hands, pull the handles towards your body.
Advice From the Pros: If you want some visual instruction, check out this video from Deadspin where United States Olympians demonstrate the rowing machine:
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When Should I Use a Rowing Machine?
Rowing machines can be thrown anywhere in your schedule, whenever you are up for it! That is another benefit of rowing machines, it can fit anywhere you want.
Utilizing a rowing machine can be done before you lift, as a warm up. This gets the blood pumping throughout the body and gets you ready to go for your lift!
The rowing machine can also be utilized after a lift, as a recovery/cool down movement. Some people prefer to do their cardio after they lift, and if you fit that category then feel free to throw it in at the end!
Active rest days are also a good time for the rowing machine. It is low impact, you can go at your own pace, do whatever type of workout you want. This makes rowing machines a perfect option for an active rest day.
Should I use a Rowing Machine Over Other Cardio Equipment?
The answer to this is all up to you. If you are able to and have access to a rowing machine, why not switch it up every now and then? At this point, you have read about all the benefits of rowing machines compared to other pieces of cardio equipment, why not give it a try?
Wrap Up
There are so many benefits of rowing machines that were discussed. It is low-impact, fit for versatility in your training, and can be used to build strength and endurance along with being beneficial for recovery. There are numerous reasons to give it a try. If you know where to place it in your workout routine, know how you want to use it for your training, and are willing to put the work in, there is no reason to not try the rowing machines!
Summer Abs Made Easy
Summertime is around the corner and that means it is time to show off the abs!
Sooooo, the summertime is fast approaching and some of you may not be quite ready until those abs are at full peak.
So get ready to up your LISS morning cardio, or your afternoon HIIT, or even your post lifting elliptical and treadmill time. As exhausting as it sounds, for those who have more time, you may go to doing two sessions per day.
Be ready to adjust your diet and reduce your calories, and don’t forget 3500 calories is in 1 lb of body fat, so make it simple, just reduce your calorie consumption by 500 calories a day in order to lose 1lb of body fat per week.
But today I am not going to dwell on diet and cardio, I am going to delve into how you go about sculpting those abdominal muscles.
So how do you get your abs to look sculpted? All you have to do is follow the simple circuit routines below and they will be ready in time for the sunshine.
Ab Circuit 1
Upper Abs *
Lower Abs*
Obliques*
Weighted cable crunch
Hanging knee raise
weighted cable crunch
Sets
5
5
5
Reps
20
20
20
Times Per Week
2
2
2
Superset with stomach vacuum with 20 seconds on vacuum during each set
Then repeat again so you have repeated the circuit at least 5 times, continue to do this twice a week in conjunction with your weights routine.
How to execute each movement
Kneeling Weighted cable crunch:
To execute, attach a rope attachment to a high pulley cable, then adjust the weight accordingly on the stack.
Then grab the pulley and get into a kneeling position, your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.
Pause at the bottom, then slowly return to the starting position.
Hanging knee raise:
Grip the bar with hands around shoulder width apart. Once you’re hanging with your feet slightly off the floor, slowly pull your knees up keeping your legs together.
Pause for a second, and slowly lower your knees back to the starting position.
Weighted oblique cable crunch:
Set up the high pulley cable machine by attaching a grip attachment and selecting the weight you want to use.
If you are crunching the right oblique’s then grab the left pulley grip with right hand with the handle behind your head, feet should be shoulder width apart.
Pull down your oblique as far as possible without crunching into the hips.
Stomach Vacuum:
To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs. Expand your chest, and bring your stomach in as much as possible, and hold. Imagine that you are trying to touch your navel to your backbone.
Ab Circuit 2
Upper Abs
Lower Abs
Obliques
Rectus Abdominis
Upper ab crunch reach
Windshield wipers
Landmine oblique twist
Barbell rollout
Superset with
Plank (30 seconds)
Superman plank (30 seconds per side)
Side plank (30 seconds per side)
–
Sets
5
5
5
5
Reps
20
10 per side (20 in total)
10 per side (20 in total)
10
Times Per Week
2
2
2
2
Then repeat again so you have repeated the circuit at least 5 times, continue to do this twice a week in conjunction with your weights routine.
How to execute each movement
Upper ab crunch reach:
This is pretty straight forward.
Simply lay on your back, knees bent, and raise your arms towards the ceiling and keep doing so while you are performing the crunch.
Plank: (forearm plank)
Start in a push up position, then place your forearms on the floor, and tighten the core, also ensure the quads, glutes are tight also. Keep this position for at least 30 seconds
Windshield Wipers: (on the floor)
Lie on your back on the floor with a slight bend in your knees.
I sometimes like to do these with my arms holding something behind my head.
Then tighten the glutes and engage the core, then keep both legs together, start them both on one side of your body, let’s say the left.
Then bring your feet off of the ground and bring your legs to the other side of your body while engaging the core, mimicking a windshield motion.
Ensure your legs do not touch the floor then mimic the motion and go back to the other side.
Continue in this fashion until you reach 10 reps per side.
Alternative versions:
This can also be done on a bench, aptly named the ‘sitting windshield wiper’ and also the hanging version, named the ‘hanging windshield wipers’.
Superman plank:
Set up in a high plank position then simply raise your left arm off the floor and point it out in front of you, and then also raise your right leg off the ground and keep it pointing behind you, So you are essentially mimicking Superman’s flying post, hence the name. Brace the core and hold this position for 30 seconds then switch sides
Landmine oblique twist:
Set up an olympic bar in a landmine position and add the appropriate weight.
Then raise the bar to your chest, that is the starting position.
Then while holding the bar with both hands rotate and twist your trunk from one side to the other. Ensure you engage your core while doing this movement. Do 10 reps per side.
Side plank:
Start by lying down on your side, with your feet stacked together.
Then begin by supporting your body on your right forearm and ensure the hips are kept tight and away from the floor and are in line with your feet.
Hold this position for 30 seconds then switch sides.
Alternative versions:
This can be made harder by using your hand instead of your forearm.
Barbell rollout:
Load up a barbell, and ensure the plates are able to roll so they need to be cylindrical.
Get into a kneeling position and grip the bar. Then keep the core tight and slowly roll the bar out in front of you, then use your core to bring the barbell back towards you, then repeat and go again for 10 reps
So there you have it, you have two awesome ab routines to kick your butts until summer comes around.
So until next time keep pumping!
Most Effective V-Line Ab Workout & Diet Program to Build the ‘Sex Lines’
The Ultimate Guide To Building V-Cut Abs!
Once upon a time, abs were considered the epitome of fitness. Don’t get us wrong. Washboard abs are still regarded as a hallmark of peak fitness, but with a caveat — the v-line.
V-lines, also known as V-cut abs and “sex lines,” have grown in popularity over the last few years. The v-shape is created where the obliques meet the trans versus abdominis muscles.
The Rectus abdominis is made up of two connected muscle bands that run parallel down either side of your abdomen. It is the muscle people are usually referring to while talking about abs. On the other hand, obliques are fish-gill-like muscles on the sides of your abs.
Developing the v-cut is easier said than done — it requires a strict diet and training regimen. Since the sex lines are located near the bottom of your abdomen, crunches alone won’t help you build the coveted shape. Additionally, going overboard with leg raises and other lower ab exercises can hurt your lower back. You need to strike the perfect balance between your training, diet, and recovery program to carve the v-lines.
Related: 8 Closely-Guarded Secrets of Guys with Abs, Revealed!
V-Line Workout Program
Given below are two V-cut ab workouts that will help you carve your dream midriff:
V-Line Workout #1
Superset
V-up: 3 sets of 20 reps
V-up Hold: 3 sets of 10 reps (with a 5-second hold)
Superset
Hanging Leg Raise: 3 sets of 20 reps
Hanging Leg Raise Hold: 3 sets of 10 reps (with a 5-second hold)
Lying Leg Raise: 3 sets of 20 reps
Rotating Mountain Climber: 3 sets of 20 reps
Reverse Crunch: 3 sets of 20 reps
Ab Wheel Rollout: 3 sets of 15 reps
Russian Twist: 3 sets of 20 reps (each side)
How to perform the exercises:
1. V-Up
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Lie face-up on the floor with your legs extended straight and arms at your sides.
Raise your arms over your head and lift your legs off the floor slightly to get in the starting position.
Simultaneously lift your lower and upper body off the floor as if you’re trying to touch your toes.
Pause and contract your abs at the top.
Return to the starting position slowly and repeat for reps.
Tip: For the V-up holds, pause at the top of the movement for five seconds and contract your abdomen before returning to the starting position.
2. Hanging Leg Raise
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Grab a pullup bar with an overhand grip.
At the starting position, your arms should be extended and your feet off the ground.
While maintaining a slight bend in your knees, tighten your core and use your abs to raise your feet toward your shoulders.
Pause and contract your lower abs when your legs are parallel to the floor.
Return to the starting position.
3. Lying Leg Raise
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Lie face-up on the floor with your legs straight and your hands underneath your low back for support.
While keeping your legs straight, raise them until they are slightly above parallel.
Pause and contract your lower abs at the top.
Slowly lower your legs back to the starting position.
Repeat for recommended reps.
4. Rotating Mountain Climber
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Assume a pushup position with your hands underneath your shoulders. Your body should be in a straight line in the starting position.
Drive one knee towards the opposing elbow until the hip reaches 90 degrees of flexion.
Slowly return to the starting position.
Alternate between reps.
5. Reverse Crunch
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Lie face-up on an exercise mat with your knees together, and your legs bent to 90 degrees, feet planted on the floor.
Place your hand under your hips for lower back support.
Tighten your abs and drive your knees towards your chest.
Pause and contract your lower abs at the top.
Return to the starting position and repeat for recommended reps.
6. Ab Wheel Rollout
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Kneel on the floor and place the ab wheel directly under your chest. Your knees should be under your hips and hands under your shoulders at the starting position.
You can cross your legs or keep them straight back. Your feet can remain on the ground, or you can lift your feet, which requires more stability.
Keeping your arms straight, slowly roll the wheel straight outwards. Roll out as far as you can before you feel your back arching.
Pause for a moment in this position. Then, squeeze your abs to slowly return to the starting position.
Pro tip: Instead of rolling the wheel straight, you could roll it to the sides to put more stress on the V-line.
7. Russian Twist
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Sit on the floor with your knees bent and your feet flat on the floor.
Hold a weight plate with your arms fully extended in front of your chest.
Lean back so your torso is at a 45-degree angle with the floor.
Twist your torso as far as you can in one direction. Pause and contract your obliques at the top.
Reverse the motion and return to the starting position.
Repeat on the other side.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
V-Line Workout #2
Hollow Body Hold: 3 sets of 10 reps (with a 10-second hold)
Toes To Sky: 3 sets of 20 reps
Superset
Medicine Ball Slams: 3 sets of 45-60 seconds
Burpee: 3 sets of 45-60 seconds
Side Plank: 3 sets of 45-60 seconds (each side)
Heavy One-Arm Suitcase Carry: 3 sets of 20-second walks (each side)
Landmine Oblique Twist: 3 sets of 15 reps (each side)
Exercise Guide:
1. Hollow Body Hold
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Lie face-up on an exercise mat.
While maintaining a tight core, slowly raise your arms and legs towards the ceiling until they are at a 60-degree angle with the floor.
Hold the position for 45-60 seconds before returning to the starting position.
Repeat for reps.
2. Toes To Sky
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Lie face-up on an exercise mat.
Bend at your knees so that your upper legs are perpendicular and your lower legs are parallel to the floor.
In one motion, pull your knees toward your chest, raise your hips off the floor, and extend your legs straight towards the ceiling so your legs are perpendicular to the floor at the top.
Slowly return to the starting position and repeat for recommended reps.
3. Medicine Ball Slams
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Hold a medicine ball at your chest level with a soft bend in your knees.
Rise tall on your toes and extend the arms overhead with the medicine ball. Contract your V-lines in this position.
Exhale and aggressively slam the med ball into the floor.
Catch the med ball as it returns from the floor.
Repeat for the desired number of repetitions.
4. Burpee
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Start in a squat position with your knees bent, back straight, and your feet placed shoulder-width apart.
Lower your hands to the floor in front of you so they’re just inside your feet.
With your weight on your hands, kick your feet back to get in a pushup position.
Keeping your body straight from head to heels, do one pushup.
Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head and jump explosively.
As soon as you land with knees bent, get into a squat position and do another repetition.
5. Side Plank
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Start by laying on your side with your feet stacked on top of one another.
Place your right elbow under your right shoulder. Your forearm should be perpendicular to your body.
While keeping your neck neutral, breathe out and brace your core.
Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
Keep your abdomen contracted as you hold the position.
Return to starting position and repeat on your left side.
6. Heavy One-Arm Suitcase Carry
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While holding a heavy kettlebell or dumbbell in one of your hands, stand upright with a shoulder-width stance.
Keep your shoulders down and core engaged throughout the exercise.
Begin walking forward slowly for 20 seconds.
Alternate between sides for the recommended number of repetitions.
7. Landmine Oblique Twist
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Stand upright with a shoulder-width stance.
Set up a barbell in a landmine attachment or the corner of a room.
Grab the opposite end of the barbell with both hands and raise it to your eye level.
As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
Repeat on the other side.
Check Out: Debunked: The Top 5 Myths About Six Pack Abs
V-Line Diet Program
Like abs, everyone has V-lines, but most of us choose to protect them under a thick layer of fat. If you want to expose your V-cuts, you should begin by fixing your diet.
One of the most effective ways of bringing down your body fat percentage is to be on a calorie deficit — meaning, you should expend more calories than you consume in a day.
Here is a brief rundown on the relationship between body fat and ab visibility:
20%+: You will be soft around your midsection, and your abs will not be visible.
15-19%: It can be considered healthy, but it is unlikely that you will see any ab definition.
10-14%: You will be lean, which means your abs will be visible.
5-9%: You will be shredded to the bone.
It is no secret that abs are made in the kitchen. If you are new to the fitness lifestyle and want to build the v-line, you should begin your transformation journey by counting your calorie for two to three days. Note: Your weight should be consistent — meaning you should not be following a diet of any kind — while counting calories.
After you have the average value for your daily calorie and macronutrient intake, you can proceed to the next stage — diet planning.
According to Mayoclinic, if you want to lose one to two pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week. Subsequently, you could start your weight loss journey by cutting out 500 and 1,000 calories from your diet to enter a calorie deficit state.
After you have a calorie consumption goal, use a macronutrient calculator to determine your daily protein, carbs, and fat goals. Knowing the macro breakdown makes it easier to design a transformation diet.
Must Read: Terrence Ruffin Details Diet Plan Used Heading Into Arnold Classic
V-Cut Abs Diet Plan
If you are in the 15-19% body fat percentage range, use the diet laid down below to shed the extra fat.
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Snack
Boiled Sweet Potato
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Chicken breast with Mediterranean brown rice
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Cardio
Although you could build the v-lines without adding cardio to your fitness regimen, it will take significantly more time than if you performed cardio every day. Cardio is one of the most efficient ways of burning calories and entering a calorie deficit state.
Besides its fat-loss properties, according to research, cardio can help lower your heart rate, improve blood flow, regulate blood sugar and increase your daily energy level. [1] [2]
For best results, you should incorporate two cardio sessions in your V-line workout routine. The first session will be a 10-minute fasted HIIT (high-intensity interval training) workout that you should do first thing in the morning.
For the second cardio workout of the day, you’ll be doing a 30-minute LISS (low-intensity steady-state) workout in the evening. Performing both types of cardio routines will ensure you’re getting the best of both worlds and are optimizing your fat loss.
The Role of Genetics in Building V-Lines
Before wrapping up, let’s address the elephant in the room — genetics. As much as we hate to admit it, genetics play a huge role in bodybuilding. Your genetics are solely responsible for the shape, structure, and muscle origin and insertion.
Some people will find developing the V-cut easier than others. But why is that, you ask? Every individual has varying amounts of fat around their abdominals, and the skin around their abdominals might be thicker. Additionally, some people have abs that are uneven or at an angle.
The time an individual needs to devote to workouts, diet, and cardio, and their results will depend upon their genetics. Furthermore, the V-cut definition and muscle separation vastly depend on a person’s genetics.
Must Read: The Truth About Genetics, Bodybuilding & How To Overcome Them
Summing Up
V-cut abs are amongst the most stubborn muscle groups. Building the V-line requires strict training, diet, and a recovery program. You cannot develop the sex lines even if even one of the three components is not in order. Hence, you might come for the aesthetics but will stay for the overall fitness level you achieve while working for the V-cut abs.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
Get A Shredded Midriff With This Ab Workout
Get A Shredded Midriff With This Ab Workout
Washboard abs are hard to get. This is why only a few people have them. It takes patience, persistence, and an iron will to get a shredded core. You have to focus on your training and nutrition if you want to build a six-pack.
While it is true your diet plays a big role in building abs, you can’t overlook the importance of your workouts. A balanced diet can help you reduce your weight and body fat percentage and your ab workouts will help you get a shredded midriff.
1. Hanging Leg Raises – 3 Sets 20 Reps
Hanging leg raises are a great way to start your ab workout. It will help exhaust your abdominals at the beginning of your workout. This exercise helps target your lower abs which hold the stubborn body fat.
Most people make the mistake of swinging their bodies while performing this exercise. You need to keep your upper body at a fixed position and only move your legs. Bring up your legs so they’re parallel to the floor. Keep the movement slow and deliberate.
2. Cable Crunches – 3 Sets 20 Reps
Using cables in your ab workout helps you maintain a constant tension on your midriff throughout the exercise. Cable crunches work the upper and middle abdominal muscles and will leave you with an incredible pump by the end of this exercise.
Attach a cable extension to the pulley. Kneel down facing the pulley and hold the cables at the sides of your neck. Perform a crunch and try touching your knees with your elbows. Squeeze your midsection at the bottom of the movement.
3. Russian Twists – 3 Sets 20 Reps
Obliques are the most overlooked muscle group when it comes to ab training. Obliques give your abs the shredded and peeled look. If you find this exercise easy, use weights to add resistance. Russian twists also help with developing the V-cut in your lower abdominals.
Sit with your feet lifted about six inches off the ground. Hold a dumbbell or a weight plate in front of your chest. Turn to your right side, exhale and squeeze your oblique. Return to the starting position and repeat for the left side.
4. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves around the world for their effectiveness. They are incredibly effective at giving you a tight and firm core. Planks also help with building strength and conditioning your midriff. Increase the time as you get better at this exercise.
Many people make the mistake of letting their crotch hang low or forming a bridge by lifting their butt too high. This takes the tension off your core. Make the most of this exercise by holding your body in a straight line and keeping your core tight.
5. Decline Crunches – 3 Sets 30 Reps
Crunches are the staple exercise in most ab workouts. Crunches work the upper and middle abdominals, but performing the crunches on a decline bench will target your lower abs as well. If 30 reps are too easy, feel free to use weights.
Crunches aren’t just about going through the motions. Inhale while you’re at the bottom of the movement and exhale and squeeze your abs while you’re at the top of the movement. Keep your hands at the back of your head throughout the movement.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Most Effective Ab Workout You Can Do at Home
An Ab Workout You Can Do at Your Home
A ripped midsection isn’t easy to get but can make you stand out from the crowd. The good news is, you don’t have to hit a gym in order to train your abs. You can build your abs from the comfort of your home.
Everyone has abs but they are hidden under a layer of fat. Proper diet and training can help in exposing your six-pack. A 15-20 minute ab workout is enough to carve your midriff into a masterpiece.
Lying Leg Raises – 3 Sets 20 Reps
Lying leg raises work your lower abs. Lower abs are the most stubborn fat holding section of your abdominal. If you have an access to a flat bench at your home, you can use it to increase your range of motion.
Lie with your back on the floor, your arms placed on your sides and your legs stretched out. Raise your legs so they’re perpendicular to your upper body. Slowly lower your legs so they’re 2-3 inches away from the ground. Repeat this movement for 20 reps.
Crunches – 3 Reps 30 Reps
We are taking an overall approach to training abs in this workout. Crunches work your upper and middle abs and are one of the most popular abdominal exercises. The high number of reps of this exercise will help in building definition in your midriff.
Lie on an exercise mat with your feet placed flat on the floor. Place your hands behind your head. Some people stretch out their arms and use them to generate momentum which can take off tension from the abs. Lift your upper back off the floor, breathe out and squeeze at the top of the movement. Your lower back should be touching the floor at all times.
Russian Twists – 3 Reps 15 Reps Each Side
Most people overlook training their obliques. Obliques are the fish gill-like muscles present on the sides of your abs. Russian twists are one of the most effective oblique exercises and will help you in building the V-shaped muscle in your lower abs.
Sit on an exercise mat with a slight bend in your knees and feet elevated. Hold a weight (could be a dumbbell or weight plate) in front of your chest. Rotate to your right side, breathe out and squeeze your obliques. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the opposite of the traditional crunches. In this exercise, you work your lower body as compared to your upper body in the traditional crunches. Reverse crunches work your lower abs.
Lie with your back on the exercise mat, arms on your sides and feet placed flat on the floor. Lift your feet off the floor and bring your knees to your chest. Hold your knees close to your chest for a second before returning to the starting position.
Planks – 3 Sets 1, 1.5, 2 Minutes Each
Planks have earned a name for themselves when it comes to core and ab training. Performing planks can strengthen your core which can help you in performing other exercises better, especially compound movements.
Place your forearms on the ground with your elbows aligned below the shoulders. Your arms should be parallel to your body at about shoulder-width distance. Perform the first set for a minute, the second set for 1.5 minutes and the last set for two minutes. Your abs will be on fire after this workout.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Build Six-Pack Abs at Home With This Workout
Ab Workout You Can Do at Your Home
The desire for obtaining a chiseled midriff is what gets many people to join a gym. What most people don’t realize is you don’t need to get a gym membership to build a six-pack. You can get the midsection of your dreams from the comfort of your home.
While many people train their core at home, a majority of them make the mistake of sticking to the good old crunches. You need to have a variety of exercises in your ab workouts to train your midriff from all angles.
Leg Raises – 3 Sets 15 Reps
In this workout, we won’t leave any stones unturned. We will focus on the upper and lower abs along with the obliques. If you have a hard and sturdy elevated surface at your home, perform the bench leg raises.
Otherwise, you can perform the floor leg raises. While performing the leg raises, make sure your knees are bent at a slight angle and hold the position throughout the exercise. You can also perform the hanging leg raises if you have access to a hanging bar.
Feet Elevated Crunches – 3 Sets 20 Reps
Feet elevated crunches are a variation to the normal floor crunches. In the feet elevated crunches, you can better isolate your upper abs. Lie down with your back placed on the floor and place your lower legs on an elevated surface like a bed or chair.
Your upper legs should be perpendicular to the floor and your hands placed at the sides of your head. Raise your upper body by pushing your lower back into the floor and squeeze your abs at the top of the movement as you exhale. Return to the starting position and repeat for the recommended reps.
Russian Twists – 3 Sets 15 Reps (Each Side)
A midriff can’t be deemed complete without well-carved obliques. Obliques are the fish gill-like muscles present at the sides of your abs. Most people overlook training their obliques and hence lack the definition in their mid-sections.
Sit on the floor with your knees bent so your feet are placed flat on the floor. Lean back your upper body so it forms a 60-degree angle with the floor. Extend your arms straight forward so your hands are above your knees. As you exhale, turn to your right side by twisting your torso. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the exact opposite of the orthodox crunches. While the crunches work the upper abs, the reverse crunches train the lower abs. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so only your heels are touching the floor. As you raise your legs, breathe in and bend your knees so that your upper legs touch your torso at the top of the movement. Return to the starting position while breathing out.
Heel Touches – 3 Sets 20 Reps Each Side
Training for toned sides can be detrimental in building a perfectly crafted midriff. The heel touches are one of the easiest exercises on this list. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so your feet are placed flat on the floor. Lift your head off the floor so that there is tension on your upper abs. Crunch at your ride side to touch your right feet. Return to the starting position and repeat on the left side.
Planks – 3 Sets 2 Minutes
Planks are an incredibly effective core strengthing exercise. Performing the planks are must for anyone who wants to train at home. A strong core not only makes your abs rock hard but also helps in performing compound movements by improving and strengthening your body stabilizers.
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms so that your elbows are directly below your shoulders and your forearms are parallel to each other. Your body should remain in a straight line throughout the exercise. Don’t let your hips sack down or form a bridge to take off the tension from your abs.
Which is your favorite exercise to perform at home? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
8 Closely-Guarded Secrets of Guys with Abs, Revealed!
“I don’t want six-pack abs” – No-one ever.
Abs are one of the most sought-after muscle groups. Besides making you look super fit, a shredded midsection can make you a hit among the women, or at least this is what Instagram Reels makes us believe.
Quick question: Have you ever seen a Greek god statue without a chiseled midriff? Heck, superhero costumes come with six-pack engravings.
The grown men in costumes want the world to know they have a shredded abdomen under the suit. We cannot think of another reason why a superhero would need abs drawn on his outfit. We are pretty sure it does not help fight the bad guys, but we digress.
Carving a Greek god-like midsection requires a lot of patience, persistence, and determination. More than all of this, it requires you to watch what you put in your mouth throughout the day. It came out wrong, but we hope you get what we mean.
So, you have a big day coming up in eight weeks, and you want to sport a six-pack for the special occasion? We hate to be the ones breaking this to you, but you are never going to look like a cover model in such a short period, especially if you have never hit a gym or followed a strict diet plan before.
If you are a fitness noob, the only chance of a physique transformation you have in such limited time is to make best friends with a guy who is into selling juice. Just so you know, we are not talking about fruit juices here.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
8 Closely-Guarded Secrets of Guys with Abs
Carving a six-pack is much more than a weekend project. It requires a lot of trial and error, and individuals usually need to follow a personalized approach to see optimal results.
But if you study the techniques and habits of people with a shredded midsection, you will find a lot of similarities. They might be eating different amounts of calories in a day or performing different exercises, but they are usually following the same principles.
Decrypting the Secrets Behind Building Abs
Here are eight totally doable things guys with a ripped midsection do every day of the week:
1. Start with You!
No two individuals have the same body composition. Let’s say you want to have a midsection like Wolverine. But before you start your transformation journey, you need to complete a very important step. No, we are not talking about buying adamantium from the black market.
To ensure an effective transformation, you need to do the preliminary work. Note down your current body fat percentage, weight, and goal numbers.
Put down your current diet plan into a calorie tracking app and figure out your daily caloric intake and the macronutrient breakdown. This and not crunches should be the first exercise you do if you want to build picture-perfect abs.
On top of that, many rookies make the mistake of choosing a super-strict diet program right out of the gates. Building abs requires you to drop your body fat considerably that, if done sustainably, can take some time. You want to follow a diet that consists of your favorite food (healthy) and fits your environment.
You do not want to pick a diet from YouTube that has you eating exotic foods that are not available in your neighborhood or relies heavily on seasonal fruits that can burn a hole in your pocket.
Check Out: Zac Perna’s Guide To Picture Perfect Abs
2. Crunches (alone) are Not Going to Cut it
If you think you can crunch your way to a six-pack, you are in for a rude shock. By the way, when we say “crunch,” we are referring to all the abdominal exercises – leg raise, plank, Russian twist, and the works.
Building a solid core requires much more than performing these exercises in isolation. Your core stabilizes the entire body and helps transfer power between your lower and upper limbs, and training it that way yields the best results.
Compound exercises that challenge your full-body stability and power should be a constant in your ab training routine. The clean and jerk and snatch are a couple of compound lifts you should be doing if you want a shredded midriff.
Other multi-joint lifts like barbell front squat and kettlebell goblet squat are also great for building a strong anterior chain.
3. Do NOT Be Afraid of Carbs
Many fitness newbies make the mistake of demonizing carbs. They think the bread loaf is the reason why they are not able to build abs. Only when they cut out the villain, can they have the six-pack of their dreams, or so they think.
Contrary to what most people think, carbs from nutrient-dense whole foods can give you the energy to perform high-intensity workouts, recover properly, drop body-fat percentage, and, in the end, develop a six-pack.
As per research, high-quality carbs can help boost endurance performance, burn fat, and build muscle.
Now, the next logical question would be – If you are just starting your fitness journey, how many carbs should you be eating every day?
While every individual is different and might need a different amount of carbs to see optimal results, 1g of carbs per pound of your bodyweight per day is a good starting point for most abs-chasing guys.
We highly recommend taking a professional’s help when you are starting out. It will help shorten your learning curve drastically. While we understand it might cost a little money upfront, it will pay dividends in the long run.
4. Be Like Johnie Walker, Always “Keep Walking”
Let us let you in a little secret. Guys with a six-pack do not train their abs every day or work out every day, for that matter. But one thing all of them do consistently is move.
The WFH lifestyle has turned many people into couch potatoes. Walking from their room to their car and from their car to their office was the only workout most of these people got pre-COVID. Now that it is gone, they spend most of their day hunched over a computer screen or phone.
Homo sapiens evolved into hunters and gatherers. Our bodies were not designed to be completely sedentary. Sitting for long durations can contribute to tightness, poor blood and nutrient transport to your muscles, and a sluggish metabolism.
If you cannot go out for a daily walk on your rest days, make sure you are doing at least 15 minutes of stretching. It will help ease your muscles and get your blood pumping.
Besides, you should make the most of your rest days and focus on optimizing your recovery process. Getting your blood flowing throughout your body is key to recovery. Any movement that gets your limbs to stretch through a large range of motion at a relatively low intensity can be beneficial.
Next Read: Debunked: The Top 5 Myths About Six Pack Abs
5. Food is Your Fuel
When training to build abs, many people like to starve themselves. Eating too few calories can be counterproductive to your six-pack goal. Consuming fewer calories than your body needs to function optimally can put you in a catabolic state.
When you are in a catabolic state, you are breaking down or losing overall mass, both fat and muscle. Your body does this to sustain its energy reserves.
So, burning muscle by being in a catabolic state and building abs do not go hand-in-hand. If you had an intense training session, do not hold yourself back from a high-calorie meal. It might be exactly what your body needs at that point.
6. Sleep Your Way To a Six-Pack
Working out does not give you abs. It helps carve your abs, but it is not the be-all and end-all of building a six-pack. Everyone has abs, but most people have their abs hidden underneath a layer of body fat.
To build a shredded mid-riff, you need to fix your diet, train your core optimally, and rest. You break muscle tissue when you are training in the gym. Your muscles grow back bigger, stronger, and more defined when you are in deep sleep.
On top of that, lack of sleep puts your body under stress and has a detrimental impact on your metabolism and hormonal balance, resulting in increased appetite and accumulation of abdominal fat
If your goal is to build a six-pack, you need to sleep at least seven hours every night. However, if you are unable to log the seven hours in a single night, make up for it by napping during the day.
Next Read: Build Superhero Abs with these 5 Routines
7. Protein is Your Savior
Protein is the building block for your muscles. It is no secret that protein is the most important macronutrient when it comes to building muscle mass.
There is a reason why most shredded guys have protein in every meal. Not only does protein make you feel full for long periods, but it also helps in burning body fat, even when you are not physically active.
Your preferred protein sources should include turkey breast, soybeans, red meat, and mung beans. They are rich in the powerful muscle-building amino acid leucine.
8. Cut Out the Junk
Nothing kills an ab-building dream faster than junk food. If you are setting out on your transformation journey, you should avoid processed foods at all costs.
Processed foods are high in refined and added sugars, sodium, fat, and other inflammatory chemicals that can interfere with your ability to sculpt a six-pack.
Also, calories from processed food can be more fattening than those from whole foods. Refined foods are processed to the point where they are digested quickly, and the body can absorb more of these calories. This helps add to McDonald’s bottom line and your waistline.
But what about cheat meals, you ask?
Well, forget about eating junk food until you have visible and defined abs.
Related: How To Get A Six-Pack (Post Pandemic Edition)
Bonus
Six-Pack Ab Workout
There are plenty of reasons to want a strong set of abs. Since they are incredibly difficult to carve, one of these reasons could be that they provide a fitness challenge.
To sculpt your midsection, you need to incorporate exercises that target all four major muscle groups in your midsection – the transverse abdominis, rectus abdominis, internal obliques, and external obliques.
Here is an ab workout you can do at your home that will help you build a shredded midriff:
Circuit: 3-rounds
Bicycle Crunch: 10 reps, no rest
Side Hip Bridge: 10 reps (on each side), no rest
Reverse Crunch: 10 reps, no rest
Air Chop: 10 reps, no rest
Shoulder Tap: 10 reps (each side), no rest
Extended Arm Plank Bird Dog: 10 reps (each side), no rest
Extended Arm Plank To T-Raise: 10 reps (each side), no rest
Plank to Toe Touch: 10 reps (each side), no rest
Russian Twist: 10 reps (each side), no rest
Hollow Hold: 30-seconds, 1-minute rest
Six-Pack Ab Diet
Here is a sample 8-week six-pack diet plan to help you build the abs of your dreams.
Note: This diet is designed for people weighing around 170 lbs. You can follow the same diet if you are in the 160-180 lbs range.
Phase 1: Weeks 1-4
Meal 1: Breakfast
4 egg whites
1 whole egg
3 oz chicken breast
½ cup green pepper
1 medium apple
Meal 2: Snack
Coconut-Lime Chicken Bites with Baked Zucchini Fries
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Dinner
Spicy Citrus Shrimp with Quinoa
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,480
Protein: 169g
Carbs: 119g
Fat: 40g
Phase 2: Weeks 5-8
Meal 1: Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Meal 2: Snack
Purple Sweet Potato Parfait
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Meal Dinner
Chicken Kababs with Mediterranean Brown Rice
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,437
Protein: 164g
Carbs: 124g,
Fat: 34g
Phase 3: Weeks 9-12
Meal 1: Breakfast
½ cup oatmeal, uncooked
20g chocolate whey protein
½ tbsp coconut oil
Meal 2: Snack
½ cup egg whites
3 oz chicken breast, boneless, skinless
½ cup green peppers, chopped
½ large grapefruit
Meal 3: Lunch
1 cup broccoli
½ cup cooked brown rice
4 oz turkey breast, boneless, skinless
Meal 4: Snack
Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice
Meal 5: Dinner
Sweet Chili-Lime Barbecue Chicken with Cucumber Salad
Meal 6: Bedtime
6 egg whites
1 cup baby spinach
Daily Totals:
Calories: 1,311
Protein: 152g
Carbs: 122g,
Fat: 24g
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Exercises To Sculpt Your Obliques
Help make that six-pack pop with sculpted obliques.
When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.
Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.
So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.
What Are Your Obliques?
Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.
Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.
Benefits of Strong Obliques
The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.
Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2). Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).
Top Oblique Exercises
Russian Twists
As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.
How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.
Side Planks
Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.
How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.
Single Leg Toe Touches
Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.
How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.
Bicycle Crunches
Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.
How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.
Dumbbell Side Bend
Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.
How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.
Wrap Up
While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
Kravitz, Len. “Super Abs Resource Manual”. (source)
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
How To Get V-Lines To Make Those Shredded Abs Pop
Get those V-line abs for a shredded aesthetic.
Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.
People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.
Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.
How Genetics Play A Role
Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.
What About Diet
They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out. You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.
Best Exercises For That Shredded V-Line
There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.
Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.
Mountain Climbers
Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.
Reverse Crunches
Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).
Ab Wheel Rollouts
A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).
Russian Twists
Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.
V-Ups
V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.
How Can Cardio Work For V-Lines
Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!
Wrap Up
Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)