The Whole Truth About the Famous Six-pack
March 8, 2013 - By Karine Larose, M.Sc.
We would all like to have the flat stomach of public figures! So, can we even dream of revealing this famous six-pack some day?
First, you have to know that sit-ups in industrial quantities alone are not enough to reveal the Caramilk! Also, some body types make it difficult to reveal the rectus abdominis (these muscles that we call a “six-pack”). It is, however, necessary and beneficial to work the abdominal muscles within the context of a complete training program, and this, for functional reasons: to improve your posture and your athletic performances, and to avoid the appearance of ache and pains. We now know that a person whose weight excess is located around the belly is much more at risk of developing various diseases than someone whose fat is located elsewhere on the body. So, for health and esthetical reasons, here are some tips to help you flatten your belly.
The first step consists in removing the layer of fat covering the abdominal muscles. To get there, it is necessary to create an energy deficit using two ways: changing your nutritional habits (by eating a little bit less, and better), and performing regular cardiovascular sessions at a good intensity (spending a little bit more energy every day). By burning the fat layer covering them, we have a better chance to see our abs!
Next, strengthening of the abdominal muscles, just as for the rest of the body, must be part of the plan. For a muscle to be visible under the skin, we need to hypertrophy it (i.e., give it volume). To do so, resistance exercises are necessary, and eventually, adding weight can become an option. However, preliminary steps are required before being able to get there.
Finally, I invite you to become conscious of the muscle corresponding to the deep muscle layer forming your abs, that is, the transverse. It acts as a girdle for the belly, and the voluntary contraction of this muscle makes the belly look flatter by tipping the pelvis backward. Imagine a large belt that pushes firmly against your belly, compressing your internal organs as if it were trying to touch your back. Train it a few times every day on top of your training sessions and your healthy nutrition, and little by little your will get closer to a more firm and flat belly.
By Karine Larose
The Whole Truth About the Famous Six-pack is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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