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The abdominals consist of four primary muscle groups: the rectus abdominis, external obliques, internal obliques, and transversus abdominis. These muscles are crucial for trunk flexion, rotation, and lateral bending, as well as providing core stability and protecting internal organs.
To effectively work them, trying exercises such as sit-ups, crunches, planks, dragon flags and their many variations can be very effective. Alternatively, other movements such as Ab Machines/Cable crunches, Leg Raises or Ab Wheel Rollouts can be great (perhaps harder) variations. Interestingly, some research has shown that compound lifts like squats can induce similar muscle activation of the rectus abdominis and obliques as planks, particularly as fatigue sets in and repetitions increase [Roland van den Tillaar et al. 2018].
However, to truly increase and improve the appearance of your abs, training these muscles directly via specific exercises can be a better idea.
Don’t forget the dieting part though, as it’s essential to achieve a lower body fat percentage for abs to actually show.
In conclusion, achieving impressive results, and have abs like Baki requires dedication to both diet and training over an extended period (10 years or more).
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