There has been a lot of debate recently about ‘fat-shaming’ and if men should be grilled as strictly as women are in our society. For me it started when critics started fat shaming athlete Prince Fielder on his photos in ESPN magazine’s Body Issue. And few weeks ago TMZ bodily scrutinized Chris Brown after he got out prison. If you trace it back further I guess it was actor Leonardo di Caprio being called ‘Leolardo DiFlabrio‘ in April and before that there were droopy pectorals of Hollywood veteran Jack Nicholson. We can go on and On! Since most of my frequent readers don’t know their way around a gym and don’t have resources to hire a personal trainer I sat down with renowned model Jahan E Khalid to dish out some tips on getting sculpted abs.
- Classic Crunch
Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears. (Don’t interlock your fingers behind your head.) Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor. Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.
- Reverse Crunches
Lie with your arms at your sides. Hold your legs off the floor with your knees bent at a 90-degree angle so your thighs point straight up and your lower legs point straight ahead, parallel to the floor.Crunch your pelvis toward your rib cage. Your tailbone should rise a few inches off the floor as your knees move toward your chin. Pause, then slowly return to the starting position.
- Leg Raise
Lie with your hands underneath your tailbone and your legs pointed straight up toward the ceiling, perpendicular to your torso.Pull your navel inward and flex your glutes as you lift your legs off the floor. Then lower your legs. You can do this while hanging too.
- Oblique Crunch
Lie face up with your knees together and bent 90 degrees. Without moving your upper body, lower your knees to the right so that they’re touching the floor. Place your fingers behind your ears. Raise your shoulders toward your hips. Pause for 1 second, then take 2 seconds to lower your upper body back to the starting position.
- Side Plank
Lie on your left side, propping your body up on your left elbow and forearm. Raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds, then repeat on your right.
- Front Plank
Lie face down on the floor with your legs straight and together. Set your hands beneath your chest, so your body weight rests on your forearms. Keep these parallel to each other. Raise your body onto your elbows and feet, so your body forms a straight line from ankles to shoulders. Hold, then lower to the start position. Tense your abs and hold for a longer period of time to increase the difficulty.
Here is a comprehensive chart of various exercises for sculpting your abs!
It’s a simple Formula:Ample/Appropriate Training + Healthy Diet (Proteins/Carbohydrates/Fiber/Good Fats/Minerals/Vitamins) + Good Sleep (At least 8 hrs/day) = Muscle Mass.Contrary to general perception its not about starving, rather its about discipline and hard work. Remember being a skinny boy with sculpted abs is same like being fat girl with big boobs. It doesn’t count!
If you need more help contact me or Jahan E Khalid or better yet Google some shit. Also do not I repeat do not take any powders or pills if your doctor hasn’t recommended them to you. There is a reason why your trainer can’t spell things and he didn’t go to college so there is chance he doesn’t know whats in those miracle things.Source: Menshealth.com,Bodybuilding.com and off course many thanks to Jahan E Khalid.