Live Lean Nation, on today’s episode of Live Lean TV, lets talk about 8 tips to get super defined abs and why your ab workouts are NOT actually targeting your abs.
Before we start, lets be real, we all want abs. And even though your diet, weight lifting, and cardio workouts will burn the belly fat’¦in order to sculpt and define your abs, you DO need to train them directly, just like any other muscle.
Most of your typical ab workouts are creating tension primarily in your HIP FLEXORS and NOT your abs. This means you will NEVER see a well defined mid section, because you’re actually NOT creating any tension there. You’ll also run the risk of ending up with super tight and over compensating hip flexors. This can lead to long-term issues like lower back pain and poor posture.
– Psoas major (the primary one)
– Rectus femoris
When training abs, the goal is to place as much tension in the abdominal region and de-emphasize tension on these 5 hip flexor muscles.
…you can really isolate and focus the tension in your abs at the top of the move for at least 1-2 seconds. Once you can really feel the tension, then you can add weight. Quality reps beats quantity EVERY TIME.
…by tilting your pelvis forward and round your back. When you just raise your legs, this fires your hip flexors, not your abs.
’¦when your abs are still fresh. This will decrease the risk of firing your hip flexors rather than your abs.
’¦this will de-emphasize the stronger hip flexor muscles and place more tension on your abs.
’¦like most muscle groups, to fire the working muscle, you should also focus on contracting the opposing muscle. In this case, squeezing your glutes and activating your hamstrings can also help de-emphasize your hip flexors. Do this by placing a stability ball between your feet and squeeze your feet together. This will help fire your abs and not your hip flexors.
…before every abs workout, start by holding a plank for up to 90 sec and really focus on keeping your abs tight to “turn on” your abs.
…they are in a shortened position. Lengthening them via stretching before your workout can help de-emphasize them.
’¦is a great way to open your hips and loosen your hip flexors. I’ve seen great results since hiring a chiropractor 4 weeks ago. Doing Yoga 1-2 times per week can also help.
…to activate, develop, and sculpt your abs and maintain them for the REST OF YOUR LIFE…
This ab training workout program includes a manual and a 4 digital DVD set showcasing my most effective ab training workouts and secrets, as well as a sample 1 day belly fat blasting meal and supplement plan.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.