How Abs Are Made
One of the most common things we all seek to achieve is the illusive “6-pack”.
To some of us, this is the ULTIMATE goal of health & fitness. We picture it as a direct reflection of the amount of work we put into our active lifestyle.
So what factors play a role in finding your abs?
There are 3 main things we think about when it comes to developing the abdomen: 1) genetics, 2) the kitchen, and 3) exercise.
GENETICS
We all know that “girl” or that “guy” who just looks at a workout and almost instantly grows toned muscles. Genetics play a huge role in the type of muscle fibers in your body and how they respond to resistance training. Whether we like it our not, some people are more equipped to build defined muscles. And while we can’t control this genetic factor, there are two main factors we can control.
THE KITCHEN
Food. Is. Fuel. And if you want your body to look like a Ferrari, you have to feed it like one. This is the FIRST step towards flattening the belly. This means finding a consistent regimen that is both enjoyable and sustainable. Find a routine that allows you to have high energy levels, perform in your workouts, and shed body fat. Want to learn more about this, check out Bluprint Nutrition.
EXERCISE
Now for the fun part…core exercises. Resistance training paired with a proper nutrition plan is a tried and true way to flatten the belly. There are 2 main ways muscles work: dynamically (moving) and statically (still). A regimen that makes the muscles work in both ways can help create a strong core that allows you to perform well AND look good.
Side Note: the core’s MAIN function is to stabilize the spine. And one of the best stimuli for this function is being able to lift moderately heavy weights in awesome positions. Think squat and deadlift patterns with a braced belly.
Here’s a short list of some of our favorites:
A. Dynamic
- Toes-2-Bar
- Hanging Knee Raises
- Abmat Sit-Up
- Pilates Sit-Up
- GHD Sit-Up
- Decline Sit-Up
- Leg Raises
- Jacknife
- Bicycle Kicks
- Flutter Kicks
- V-Ups
- Ab Rollouts (w/ Ab Wheel)
- Crunches
- Side Bridges
- Lateral MB Toss
- Leg Spikes
- Supermans
B. Static
- Hollow Holds
- Hollow Rocks
- Low Plank
- High Plank
- Side Plank
- Stability Ball Plank
- Plank Tap-Outs
- Arch Hold
- Sky Dive Hold
- L-Sit Variations
- Parallette Tuck Hold
- Beast Hold
- “6-Inches”
- Dead Bugs
- Bird Dogs
Now you’re probably thinking, “how do I work these into a routine?”
Within the Bluprint programming model, it’s best to use these as accessories to your general fitness program. Pick one or two days each week to add in a short routine after your workout. Here are a couple of examples below:
Example1: Superset
Pick 1 dynamic exercise and 1 static exercise and do them back-to-back.
- 3 Rounds – 1 Min Rest
- 10 T2B (or HKR)
- 60s High Plank
Example2: Pick 3
- Pick 3 exercises from above and complete all sets of one exercise before moving to the next.
- 1-Side Bridges 3x15e (60s Rest)
- 2-Supermans 3×12 (60s Rest)
- 3-Accumulate 2 Minutes In an L-Sit Position (Rest As Needed)
Current Bluprint Athletes: If flattening the stomach is one of your goals, start in the kitchen FIRST, and then implement some more core work outside of your general exercise routine.
Future Bluprint Athletes: We help busy professionals lose body fat without giving up all the fun stuff. IF you want to learn more about how hundreds of Bluprint athletes have reached their goals, schedule your FREE consult HERE.
