How To Force Your Abs To Appear

Hundreds of crunches and your abs still won't show? Your abs have three parts: the front (rectus abdominis), the sides (obliques) and the deep layer (transverse abdominis). Here is one exercise for each that you can do at home, plus the fourth part nobody fixes: the layer of fat on top, which crunches alone do not burn. Chapters 0:00 Why your abs are not showing 0:21 Part 1: the front (rectus abdominis) 1:30 Part 2: the sides (obliques) 2:22 Part 3: the deep layer (transverse abdominis) 3:14 Part 4: the fat on top 4:18 The hard part The routine (2 or 3 times a week, at home) 1. Weighted crunches (a dumbbell or a backpack full of books on your chest): 3 sets of 12. Optional: reverse crunches. 2. Side plank hip dips: 3 sets of 12 per side. Add reps or rest a weight on your hip once it feels easy. 3. Dead bug: 3 sets of 10 per side, slow, lower back pressed into the floor. Then the part that makes them visible: eat a little less than you burn, keep protein at about 1.6 g per kg of bodyweight a day or a bit more, walk every day and sleep 7 to 9 hours. Research behind this video Vispute SS et al. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research 25(9): 2559-2564. Six weeks of ab exercises, five days a week, gave no significant reduction in abdominal fat compared with a group that did not do them. https://pubmed.ncbi.nlm.nih.gov/21804... Juker D, McGill S, Kropf P, Steffen T (1998). Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Medicine and Science in Sports and Exercise 30(2): 301-310. Curl-ups (crunches) load the abdominal wall with little hip flexor (psoas) work; full sit-ups bring the psoas in. The side bridge works the obliques hard. https://pubmed.ncbi.nlm.nih.gov/9502361/ Hodges PW, Richardson CA (1996). Inefficient muscular stabilization of the lumbar spine associated with low back pain: a motor control evaluation of transversus abdominis. Spine 21(22): 2640-2650. https://pubmed.ncbi.nlm.nih.gov/8961451/ Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52: 376-384. https://pubmed.ncbi.nlm.nih.gov/28698... Helms ER et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism 24(2): 127-138. https://pubmed.ncbi.nlm.nih.gov/24092... Sarti MA et al. (1996). Muscle activity in upper and lower rectus abdominus during abdominal exercises. Archives of Physical Medicine and Rehabilitation 77(12): 1293-1297. Curl-ups work the upper part more; a posterior pelvic tilt (the move behind reverse crunches) worked the lower part harder in trained people. https://pubmed.ncbi.nlm.nih.gov/8976314/ Anatomy of the rectus abdominis, obliques and transverse abdominis: StatPearls (NCBI Bookshelf), Anatomy, Abdomen and Pelvis chapters. This video is for education, not medical advice. If an exercise causes sharp pain, stop and pick an easier version. Level Arc: every video is one quest. Subscribe to level up the rest of your body. #abs #sixpack #homeworkout