How to Get More Visible and Defined Abs: 3 Exercises
How to Get More Visible and Defined Abs: 3 Exercises
As we have discussed in previous articles, the first step to achieving a visible six-pack is to minimize your body fat down to a level where your abs are not covered by a layer of subcutaneous fat (if you aren’t familiar with this idea, read about it HERE)
This article is for those of us who have gotten our body fat percentage down to a point where our abdominal muscles are showing.. but we want them to be more defined, blocky, and visible. To achieve this, we need to get these muscles to grow bigger so they protrude from the plane of our body more drastically. You can get your ab muscles to grow by treating them like any other muscle: isolating and training them.
Below will be listed some exercises that are intended for you to perform while using as much weight as possible (as always, slowly and safely add weight as you become stronger over time.) By weight training your abdominal muscles, you will see growth in their size and visibility over time.
Here are the 3 of the best movements that will help you achieved more visible, defined abs:
- Dumbbell Hanging Knee Raise
Start by hanging straight down from a pull-up bar. Without using any momentum, pull your knees up to your arm-pits (or as high as you can get them).When you first begin doing this exercise, lifting your knees alone will be hard enough by themselves. As you progress in your overall abdominal strength however, start to hold a dumbbell between your legs during this exercise. Start with a 5 pound dumbbell and increase the weight slowly over time. As the weight increases, you will see your abdominal muscles start to poke out from the plane of your stomach.
- Ball Passes
This exercise, as shown above, is usually performed with a stability ball. However, you can also use a medicine ball or any other type of ball. Start with the ball held between your legs then lift it up to your midsection, grab the ball with your hands and then stretch your arms out above your head. Make sure to keep your core tight as you perform this exercise. - Dumbbell Toe-Touch
Start on your back with your legs pointed straight in the air and hold a light dumbbell in your hands straight about your chest. Crunch your abdominals together and lift your chest off the ground in order to have the dumbbell make contact with your toes. Increase the weight of the dumbbell over time. This movement is guaranteed to get your stronger and more visible abs over time.
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