In this post I want to discuss how to develop your abdominals in an aesthetically-pleasing manner. Having a nice, defined, and well-rounded core is important for the aesthetics of bodybuilding, and hey, it's gonna be summer soon.
Now, besides the rectus abdominus (6-pack muscle group) there are other core muscles that need to be developed for the best possible physique. These are the obliques, the transverse abdominis, the serratus anterior, and the intercostals.
One aspect of developing an aesthetic core that you must understand is that you cannot spot reduce the fat on your body. This means you cannot burn fat specifically in one area and not in others. So no matter how many crunches you do, you will still burn a proportionate amount of fat from each area of your body.
However, muscles that are toned stick out more than muscles that are not, and the body stores fat over the least active areas of your body. So though you cannot burn fat from one specific area, you can train your body to not store as much fat in that area.
Getting on with the different core muscles. I'm sure you all have heard a ton of information on how to train the rectus abdominis, so I will save you some trouble. You simply need to keep in mind to work both the upper and lower abs. To target the upper abs, perform exercises that bring the torso to your pelvis, such as crunches. To target the lower abs, perform exercises the bring the legs to the torso, such as leg raises.
How long you decide to train this area is completely up to you. But keep in mind the more you train the better off you will be. Also, the rectus abdominis is one core muscle that you can get away with training heavy. But for the best physique it is best to perform sets of 20.
Now I want to get to the obliques -- or love handles. These are the muscles located on either side of the torso. In order to develop the aesthetic V-taper, you have to work the obliques. However, you do not want the obliques to become big because they would stick out even more.
The best way to work obliques is to perform sets of around 20 reps. This will tone the obliques without promoting hypertrophy (growth). My favorite exercises for the obliques are twisting exercises, notably the Russian Twist. Side bends are also another great exercise for the obliques.
Getting on to the serratus and intercostals. These muscles are very small, but they make a big aesthetic difference by filling out the torso. The serratus are small finger-like muscles underneath the pectorals. In fact, you work these muscles while performing many chest exercises.
The intercostals are located over the ribs. The best exercise that I would recommend for the serratus and intercostals is the pullover. Check out my chest routine for more information on this exercise. Twisting exercises tend to work these muscles as well.
Now last, but not least, is the transverse abdominis. This muscle is not visible as it lies underneath the rectus abdominis. But don't sleep on it. The transverse abdominis is responsible for pulling the abs inward. It is essential to work this muscle so that your abs develop a nice, flat look.
The best exercise to work the transverse abdominis is the stomach vacuum. To perform this exercise, take in a few deep breaths. On your last breath, pull your stomach in as you exhale with abdominal breathing. To fully work the muscle, pull in your stomach even more and try to hold that contraction for as long as possible. Think of it as though you are bringing your belly button to your spine.
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| Stomach Vacuum Front View. |
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| Notice how far I suck my stomach in. |
It may be difficult to get the feel for this exercise at first, but the more you try, the more your nervous system will connect with the muscle.
Of course, diet is important to reduce fat so that the abs stick out. I will not go into diet in this post because nutrition will be the topic for next month. But I will give you 3 tips to get lean. Eat whole, unprocessed foods, eat a little less every day, and drink only water.
So that is it for this post. Be sure to check in this weekend for the last exercise routine which will end the topic of bodybuilding for this month. I hope you guys are as excited as I am.
Get stronger!
-Nas
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