Top Gym Tips

How To Get Abs

Although it can be said that “abs are made in the kitchen”, and yes, diet is the main factor, if you really want your abs to POP, you’re going to have to train them like you would any other muscle. The main abdominal muscles are the external(EO) and internal obliques & the transverse and rectus abdominis

The rectus abdominis (RA) is what we know as the “6 pack muscle”. It mainly acts to flex the trunk and tilt the pelvis posteriorly as well as helping to rotate the trunk & increase intra-abdominal pressure. So really, to train this muscle we need to load these actions. It’s common belief that compound movements are essential to building abs, but this is far from the truth. Although compound movements should be included to increase core stability, they merely rely on isometric contraction of the abdominal musculature

Aspe et al. (2014) compared the EMG activity of the RA and EO through various exercises and found that a simple sit up had more than twice the activation than a back squat. Further research, by Moraes et al. (2009), found weighted crunches to elicit highest activation in the abdominal musculature, with higher loads of course leading to greater activation

In terms of diet, a slow to moderate consistent caloric deficit, is what’s really going to aid in adherence and finally make those abs “pop”. Just remember to keep protein high with research suggesting 2.3g/kg of lean body mass to be optimal for retaining muscle tissue whilst dieting (Helms et al., 2014)