You're scrolling through your Instagram feed, captivated by the perfectly sculpted abs that seem to dominate every fitness influencer's profile. The temptation of those chiselled abs is undeniable, and you find yourself wishing for your six-pack. Well, abs are also a muscle, which takes time and dedication to develop. So, if you're new to working out or seeking strategies to build abs, let's start by determining when abs become noticeable.
When Do Abs Get Visible?
Before we dive into the exercises, it's essential to understand that visible abs are not solely the result of endless crunches or sit-ups. According to certified personal trainer Vasu Dewan from Karnal, Haryana, the visibility of your abs depends on various factors, including body fat percentage, diet, and genetics. "Your core muscles may be strong and well-developed, but they won't be visible if they remain covered under body fat," he added.
To give you an example, let's imagine two individuals who have been diligently working on their abs: A and B. Both have been following a consistent workout routine and maintaining a healthy diet. A has a higher body fat percentage compared to B. Even though A's abs may be just as developed as B's, they may not be as visible due to the extra layer of fat covering them.
Abs Workout For Beginners
Now that we've discussed the factors that influence the visibility of abs, let's look at some exercises that can help you strengthen and tone your abdominal muscles.
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Struggling with lower belly fat and love handles? Planks are one exercise that you should add to your regimen. A plank is a core builder that targets every muscle of your core. Start by assuming a push-up position with your elbows resting on the ground and your body in a straight line. For maximum calorie burn, Dewan advised holding the plank position for 40 seconds to a minute and gradually increasing the duration.
Wondering how the celeb and influencers, crunch their way to all-round abs? Bicycle crunches are the exercise that helps them. Unlike traditional crunches which only work your upper abs, biceps crunches work all the muscles in your core. Dewan recommended focusing on breathing and exhaling to get the most out of bicycle crunches because that is when the muscle expands. "You should start with two sets a day and aim for 20 reps," he suggested.
Mountain climbers are a great full-body exercise that can help you burn calories and improve your abs. What makes mountain climbers viable is their ability to raise heart rate. Dewan suggested doing mountain climbers after your workout to help you cool down. "Perform this exercise for 30 to 60 seconds, maintaining a steady pace," he advised.
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If you are struggling to lose the last layer of belly fat or want a slim belly, start doing leg raises. Leg raises help target the stubborn belly fat, while also helping you develop strong lower back muscles. Dewan suggested doing leg raises on a decline bench rather than a yoga mat if you find them challenging. "Start with 20 reps per day and try increasing the reps every week," he concluded.
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