Tropical Weight Loss
Tropical Weight Loss
Photo: Andres Ayrton
Males generally have more muscle mass than females. As a result, it is easier for them to build more visible abs. Males are also not at risk of problems with menstruation. However, males and females still face the same challenge of sticking to the diet and exercise habits that are necessary for well-defined abs.
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Read More »Everyone has abdominal muscles, or “abs.” For well-defined abs, most people will need to lose some body fat around the stomach and then build muscle. Both males and females can achieve well-defined abs, but genetic and hormonal factors can make it more challenging for females. In this article, we describe what abs are and how to increase their definition. What exactly are abs? Share on Pinterest Females may find it more difficult than males to get well-defined abs. The following four major muscle groups make up the abs: External obliques These are muscles on the sides of the upper stomach. They support the torso to twist from side to side. Internal oblique The internal obliques are on the lower, outer part of the stomach. They work with the external obliques to support twisting and turning. Rectus abdominis The rectus abdominis consists of two bands of muscle that run down from around the sternum. They have bands of connective tissue between them, which give the abs their distinctive six or eight pack look. The rectus abdominis muscle is important for maintaining posture and breathing. Transverse abdominis The transverse abdominis muscles are deep muscles that go from side to side. While these muscles are harder to see, they provide stability and strength to the torso. Getting well-defined abs requires a combination of diet and exercise, although genetics also influence how abs grow and look. There are also differences between males and females. Certain genetic factors mean that females can find it more difficult than males to get well-defined abs. For example, males tend to have more muscle mass than females. Females Females have less testosterone than males and more estrogen. Testosterone supports muscle growth, while estrogen can make it harder to burn body fat. It is still possible for females to have well-defined abs. However, they can be more challenging to achieve and may require a lower body fat percentage. It is important for females to avoid allowing their body fat to drop too low. An article in the journal Human Reproduction suggests that this can affect regular menstruation. It can also increase the likelihood of fatigue. Males Males generally have more muscle mass than females. As a result, it is easier for them to build more visible abs. Males are also not at risk of problems with menstruation. However, males and females still face the same challenge of sticking to the diet and exercise habits that are necessary for well-defined abs. Exercises Building abs will require exercises that target several muscles in the abdomen. Some tips include: Work smarter, not harder A study that the American Council on Exercise funded found that the three most effective exercises to strengthen the rectus abdominis and oblique muscles were the bicycle maneuver, captain’s chair, and exercise ball crunch. Regularly performing these exercises is an efficient way to build the abs. Bicycle maneuver Share on Pinterest To perform the bicycle maneuver: Lie flat on the floor on the back.
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Read More »Interlace the fingers behind the head and bring the knees toward the chest, pressing the lower back into the floor. Twist the body toward the right side, bringing the left elbow and right knee closer together. Extend the left leg at the same time. Reverse the motion, twisting to the left side while bringing the right elbow and left knee toward each other and extending the right leg. Repeat this exercise 20 times, rest, and then perform two additional sets. Captain’s chair People usually perform this exercise on a piece of gym equipment that trainers call a knee raise station. Start by placing the back against the back support on the station. Gently rest the forearms on the armrests and grip the handles. Allow the legs to hang freely from the station.
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