Words: Swapnil Mishra
Rectus Abdominis or what most of us call ab muscles, are the most desired and most difficult to achieve. One needs to put in all dedication and hard work in terms of exercise, discipline and diet restrictions.
But there are a lot of people, confused and clueless as to why it is so difficult getting ripped. Most of us worry that even after working out, we see that heavy chunk of fat that leaves us woebegone.
There is only one answer, good enough to clear all doubts: abs are carved in the kitchen and made stronger in the gym. Whatever we do in the gym will mostly, after a point, make our core strong and to burn the fat we need to work on our diet because a good disciplined diet will help the body torch the fat stores to get energy.
When we talk about the exercises, crunches, hands–down is the oldest and best form of exercise known.
But doing a lot too many crunches or an improper posture or form can cause back injuries which will make one stay away from a gym for a long time or may be permanently.
Plus, like every other muscle, abs too need a little variation. Here are the few exercises one can go for which will help in developing a stronger core and getting rid of that belly flab:
1. Start with body weight squats. They are most effective when it comes to building overall strength and torching out that extra fat. Sit–ups or squats are also proven to build stronger abdominal muscles.
2. Leg raises. This exercise directly targets your abs without hurting your back and spine.
3. Burpees. This is one exercise that burns a lot of calories in a very short time interval. The result: a very strong and ripped body. You can do as many as possible in two minutes and rest for 30 to 60 seconds. The exercise and rest make up a set, do 3 such sets.
4. Plank. The exercise mainly focuses on a strong core and improved overall body stability and strength. One has to assume and stay in the plank position for as long as she/he can, take rest for 30 to 60 seconds and repeat.
On top of all these exercises one needs to have a good control on diet (as directed in the previous article).
Swapnil is a petroleum engineer by profession and a fitness freak by passion. He works out 2-3 hours a day after 12 hours of work. He can be reached at: