How to get Abs
I’ve been seeing a lot of posts by trainers or whatever a trainer/influencer is called these days, showing their abs and then mainly their abs again, but with them performing an ab exercise. They also provide some explanation for how they got their abs that usually aligns with a product they're selling, or attention they’re seeking. I can’t care about either.
The thing that’s not great is they share fitness information as if it’s true or real. It simply isn’t. Frankly we don’t know what they’re actually doing, what they’ve ingested, what procedures they’ve had to get looking the way they do. What I can guess is that they didn’t get those abs with whatever their post is about. Okay well maybe perseverance.
These posts are meant to grab you, so there’s a shock value added. The shock value is dressed up in sexy fitness language that sounds absolute or permanent. These posts are spoken as though they are the gospel on the topic. That coupled with someone sounding confident and looking fit can really fool you.
The secret to abs is there is no secret. I think it’s a strange focus and obsession people have, but I also get it.
In college I really wanted some abs so obviously I did cardio, mind you this is on top of basketball practice. I decided to do loads and loads of crunches of every variation. I never saw one ab. I was lean and fit from a cardiovascular standpoint because I was a college athlete. Not one ab. I never got discouraged or did any research. I just kept at it with nothing to show.
Cut to me now at age 42 and after birthing two kids with a couple of abs to speak of. I don’t do nearly as many crunches, well I don’t do any. I actually hate crunches and I don’t care who I upset with that statement. That’s why I have a blog because I have opinions. I’m not right or wrong, I just hate crunches. I used to do 8 minute abs like it was my job, I think my hatred for crunches is because I've just done so many over the years I hate them now. I also think that crunches are the least effective thing you can do to see an ab muscle. Mostly because you strain your neck so much it causes more harm than good.
I think we’ve all heard the phrase, “Abs are made in the kitchen.”
There is obviously some truth to it. The true part is that if you don’t eat enough protein, no muscle will be visible as it won’t be a thing. It is recommended to have a gram to two grams of protein per pound of body weight to have some muscle. You can add or take away from that number, essentially you need protein for abs. To see abs I think you may need to be on the lean side, not skinny just lean or thin-ish? Genetics have to be on your side as well if you want to see those abs.
This isn’t about weight loss, this is explaining how to get abs if you’ve already achieved weight loss or at the weight you want or are a lean or thin person. I have to focus on one topic at a time.
The best combo if you want to grow some abs:
eat protein and strength train.
Eat enough protein for goodness sake. It sounds simple, it isn’t. If you don’t eat meat it’s even more challenging. Eat a gram or two per pound of body weight every single day. Again this is specifically about abs.
The ab movements that I like to do are the following:
Standing weighted crunches Standing Cable Crunches (Exercises.com.au) I can’t say this is the best form, but here’s an example. I like to add tempo to this exercise, I stole that from The Quad Guy, he’s a bodybuilder. The tempo for this movement could be down two seconds - pause one second - up two seconds - pause for one second.
Hanging leg raises - either hanging by hands like in a pullup position or arms bent and back supported position. Hanging Leg Raises
Classic ab roller - I like to use a two second pause when the arms are away from the body - this adds a challenge to controlling the pelvis. Keeping the same pelvic position for the entire movement is the focus. Also I suggest not going all the way extended until you master your form. Just start out going half way or less.
TRX side plank with movement. I guess some call it a TRX side plank with a hip drop. This video isn’t great form, but you get the idea. TRX Side Plank Hip Drops
They call this one a cable Russian twist, I think it’s more a pallof press. I like to do this one with my hands below or at my belly button, try not to bring hands too high. You can start with hands near your body and progress outward as you get stronger. To me this position is a sweet spot that isn’t so easy to hit and that’s why it’s one of my favorites..
https://www.endomondo.com/wp-content/uploads/2024/01/Cable-Russian-Twist.jpg
I also include a lot of single arm and leg movements to create work for my core which is just to say it’s not all about isolating your core. Making your core work as your body is imposed upon is a big part. Also completing lifts like deadlifts and squats require a lot from your core, so don’t limit your thinking to just ab stuff.