Yes, it is possible to get hardcore abs. But getting hardcore abs is not an easy task. It requires dedication and hard work. What does it really take to get hardcore abs? Following are the factors that will definitely help you to get attractive and hardcore abs.
Train all abdominal muscles and core
I see many peoples in the gym doing some crunches and leg raises and checking out their abs and waists in the mirror. But that crunches and leg raises are not enough. You can’t get attractive abs until you train all the abs muscles. There are four muscles in the abs muscles group. Rectus Abdominal, Internal Obliques, External Obliques, and Transverse Abdominal.
Rectos abdominal are frontal abs muscles. It is also called six-pack abs. There are two parallel muscles that are separated by the midline band of connective tissue. The rectus abs are extended from public symphysis to xiphoid process and costal cartilages. The function of rectus abs is trunk flexion. You can train your rectus abs by doing crunches, reverse crunches, and hanging leg or knee raises.
The internal obliques are muscles that are located below the external obliques and just above the transverse abdominal muscles. Internal obliques start from the thoracolumbar fascia, iliac crest, and inguinal ligament and end at linea alba and last 4 ribs. The function of internal obliques is trunk rotation. You can train your internal obliques by doing twisting crunches, reverse trunk twist (on the floor), and cable trunk twist.
External obliques are situated on the lateral part of the abdominals (side of the abdominal). In most people, this part of the abdominal is not visible because of the small size of the muscle and extra fat deposit on the waist. External obliques start from 5th to 12th ribs to iliac crest and linea alba. The function of the external oblique is trunk rotation (another side) and trunk lateral flexion. You can train your external obliques by doing exercises like trunk lateral flexion (on a bench) and high pully trunk lateral flexion.
Transverse abdominal is located deep in the core muscles horizontally across the midsection. The transverse abdominal is not visible like the rectus abs because it is deeper than the rectus abdominal. It is also called a natural weight lifting belt. The origin (starting point) of transverse abs is thoracolumbar fascia, iliac crest, and inguinal ligament, and insertion (endpoint) is the xiphoid process, pubic symphysis, and linea alba. The function of the transverse abdominal is bracing (compression). Plank and side plank are the best exercises to train your transverses abdominal.
Start weight training along with cardio
Most people do a lot of cardio when it comes to fat loss and getting abs. But does cardio help to get hardcore abs? Doing intense abs workout will not worth it until you have fat on your stomach and around your waist. In our blog cardio or weight training for fat loss, it is clearly defined that weight training is a better option for fat loss than cardio. Weight training can help you to reduce fat even when your body is resting by increasing your BMR. Therefore, starting weight training is more beneficial.
Increase protein and reduce refined carbs
Increasing protein intake by adding high protein foods to your diet will help to build muscle. Muscles are one of the most active tissues in our body. It requires more calories to function, repair, and rebuild. The more you have muscles more you will reduce the fat. Our muscle fibers get broken down during an intense workout. Protein helps to recover and rebuild that muscle fiber.
Cutting the refined carbs is a big part of the solution when your abs do not look sharp. Reducing the consumption of refined carbs helps to lose extra fat. Refined carbs lose most of vitamins, minerals, and fibers during processing that’s why it is low in nutrition value. Eating lots of refined carbs can cause a spike and crashes in blood levels and it can increase the fat.
Don’t over train your abs
Many people have a misconception that training abs daily can gain hardcore abs. it’s wrong. Because abs are also like any other muscles like the back, chest, and legs. Abs muscles also need to be recovered to grow. Abs will never grow properly if there is no rest. Thus, abs muscles also need a rest to recover. Even you activate your abs while doing many other exercises like squats, bent over row, overhead press, deadlift. So, it’s good to give break to your abs. Abs training can be done for 2-3 days a week for the best result.
Increase abs workout intensity
Increasing intensity doesn’t mean performing 500-1000 crunches. Increasing intensity means adding weight to your abs workout. Yes, adding weight to your abs workout help to develop abs. Abs are like other muscles. They also shorten, contract, and get stronger with progressive overload. You can increase the intensity by doing exercises like cable crunches, machine crunches, hanging crunches, hanging leg raises, crunches while holding a weight plate or medicine ball, cable oblique rotation.