One of the most important components of an athletic and toned figure are the abdominal muscles. Their presence visually improves your body significantly and gives your figure a certain aesthetic look.
We have talked many times about how to build and reveal the abs. In this article, we are going to go into detail about the problem that worries a fairly large number of people, namely, how many times a week do you need to work the abs. Before we begin analyzing this problem, let’s take a look at the anatomy of the abs so that you understand the basics.
Anatomy of the abdominal muscles
So this muscle group consists of several muscles that play an important role in the movement of the human body. They play the role of flexors of the trunk and spine and are antagonists (opposite muscles) of the muscles that elongate the spine and trunk.
The muscles of the rectus abdominis play the role of flexors. With a bilateral contraction of the core muscles, the oblique muscles are included in the flexion process. In addition, the oblique muscles, located on the sides of the abdomen, are involved in the rotation of the trunk.
The work includes the part that the person turns to. The core muscles also play an important role in breathing. In addition to all of this, they play an important role in holding the abdominal girdle by creating intra-abdominal pressure.
That is, when a person’s abdominal muscles are in good shape, all the organs of the viscera are in place.
Diet plays an important role in visible abs
First, you need to understand that the abs are the exact same muscles as the biceps, triceps, pecs, and every other muscle in the body. To build up the abdominal muscles and make them visible, it is not enough to just train. In addition to exercising, you need to be on the right diet if you don’t want all of your efforts to be in vain.
The problem is that the human body is designed so that most of the fat deposits accumulate in the abdominal region (in men). Such excess weight in the abdomen can be divided into two types – subcutaneous and internal fat (also called visceral fat).
Subcutaneous fat is the fat under your skin that hides your six pack abs. Visceral fat is a more dangerous enemy than visual fat because it can directly affect a person’s health. Read more about it here.
Even if you work the abs 24 hours a day, you simply won’t get any result in terms of visual improvements. That is, when you work physically, you strengthen the abdominal muscles, build additional muscle mass, but from a visual point of view the result is not visible.
The key to perfect and shaped abdominal muscles is the percentage of subcutaneous fat in the body, which can be measured using various methods and devices. Absolutely everyone has abdominal muscles without exception. Someone has abs that are visible, others have abs that are hidden under a layer of excess fat.
Again, the problem is that this muscle group is hidden behind the layer of fat that needs to be burned off in order to expose your abs. In fact, diet is the single most important factor in creating the perfect six pack abs. No matter how many times a week you exercise your abs, or how long you exercise them, good nutrition will reveal them.
Despite the fact that diet is the single most important factor that you should prioritize, exercise should also not be forgotten. Exercise makes your core fit, firm, builds muscle mass. It just so happens that these core muscles recover quickly enough. To strengthen your core, abs training needs to be intense and regular enough.
To give them a good workout, you need to train your core 3-4 times a week. A good exercise is to work your abs on workout days at the end of your workout because you will already be warmed up and ready for an intense abs session. If you don’t know how hot it is, we recommend checking out some of our abs workouts below.
– 4 core exercises for killer par
– The 3D Abs Workout
– 3 exercises that will help you develop those stubborn lower abs
– How to Model Amazing Abs
If you are interested in what to eat to burn off the layer that covers your abs, check out these articles:
How many times a week should you exercise your abs?
What conclusions can be drawn from all of the above in this article? Basically, you should work your abs 3-4 times a week after your workout and devote the rest of the time to rest and recovery. Eat better, get enough sleep, and stick to a daily routine. Finally, if you want to have toned abs, you need to aim for 9% -10% (or less) body fat.