Here's how to take care of those rough spots. Not every ache requires a trip to the ER. Instead of waiting for your hammies to go "pop," add some pop to your explosiveness. Get Wide! Dumbbell Pullover This exercise is similar to the stiff-arm pulldown in action and muscle targeting, but offers a far greater stretch at the midpoint of the movement. Wide-Grip Pullup This classic bodybuilding exercise has greatly fallen out of favor; especially since most lifters these days prefer sitting and doing pulldowns instead.
Seated Cable Row This is a great movement for really hitting the belly of the lats and pushing them to expand and grow. Dumbbell Row This is my favorite back exercise because it builds width and thickness into the length of the lats better than any other movement in my opinion. Upright Row When people ask me if there are any other exercises they can do aside from side laterals to widen the delts, it is the shoulder width grip Upright Row that I point them to.
Written by Eric Broser. Also by Eric Broser. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions. Muscle and Fitness Hers Promotions. Follow us Facebook Twitter Youtube Pinterest. More news. Understand that based on genetic factors, some individuals gain muscle mass more easily than others, according to the American Council on Exercise.
Hormones also play a role. People with less testosterone generally do not develop as much muscle mass. The way you exercise also plays a role in how much muscle you gain. To gain muscle, you generally want to exercise with a heavy weight and do three to four sets of eight to 10 repetitions, advises the American Council on Exercise. Exercising with less resistance and higher repetitions will increase your muscular endurance. Although building muscle in your obliques may cause your waist to widen slightly, it can also result in toned abs.
Take steps to lose the fat hiding the new muscle including regular cardiovascular exercise and a healthy diet. Oblique exercises are important to maintain a strong core. Your core muscles, including your obliques, are activated in many exercises and day-to-day activities as supporting and stabilizing muscles.
Be sure to also include exercises in your routine that specifically target your obliques. Some weighted exercises you can consider to build muscle include standing twisting crunch with a cable pull. Also consider weighted twisting sit-ups and crunches. These can be done on an incline bench, on the ground or on an exercise ball, notes ExRx. With that in mind, some of you might be thinking that adding weights to your ab workouts is going to speed up your weight loss results and lead to a thinner waist.
What you need to remember here is that little fact I mentioned earlier: your abdominals are muscle! Your waist is made up of muscle, and those muscles can respond to heavy weights by growing bigger. In short, no. A lot of your strength comes from your core, so ab exercises should still be a part of your training plan.
The important thing to keep in mind is your personal fitness goals. If you want a toned stomach with visible abs, but you want a slim waist as well, then there are particular types of exercises, when used as part of a overall fitness plan, that may work better for those goals. For example, a combination of planks , resistance and body weight exercises. These exercises can be fantastic for improving core strength and stability, without putting extra loading on your muscles and causing hypertrophy muscle growth.
My programs in the Sweat app include ab workouts as part of an overall training plan. They are designed to help you increase core strength and progressively become stronger using both bodyweight and weighted exercises.
If staying lean or getting a flat stomach is one of your goals, then take a look at what you are eating. And one more thing, ladies. Remember that our bodies are not identical! I hope this has helped you to understand a little bit more about working out your abdominals. If there are any other ab-related topics you want me to write about, let me know in the comments! Strict adherence to the nutrition and exercise guide are required for best results.
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