I am sure most of you like the look of a ripped six pack and it is one way that people view how fit you are. Most people think that doing hundreds of crunches and leg raises will get you a nice set of abs, which is wrong. Essentially to have a nice 6 pack you need to have a low body fat %.
There are ways to increase the size of your abs and make them look bigger. Training your abs require a different approach than most muscles in your body.
One of the best things that has worked for me is to add weight to you ab exercises and do plenty of reps.
Here are the Top Ab Exercises for mass:
This is a great exercise for your upper abs. Adding weight will have a better effect than your normal crunch. You do these on a pulldown machine with the rope as an attachment. Start on your knees, holding the rope right above your head. Bend inwards like you are doing a crunch and try to get your abs to do the work instead of your arms.
Do a weight in which you can barely do 12-15 reps. Do 4 sets of 12-15 reps with 30-60 seconds rest in between.
Hanging Leg Raises
These work especially well for your lower abdominal muscles. Find a pullup bar or squat rack where you can hang and lift your legs up.
While hanging on the bar with arms shoulder length apart lift your legs up 90 degrees while keeping them straight. If it is too tough to do these then try bending at your knee. Do not swing while doing these. Do enough of these to get a good burn going.
These can be done on a flat bench or declined bench depending on your strength. Basically lying flat with legs together, bring your knees into your chest. Keep you back planted in place unlike a normal crunch where your upper body moves toward your knees.
Doing these three exercises alone 2-3 times a week will increase the size of all your abdominal muscles. You will need to incorporate this will a high calorie protein diet in order to increase size. At first you will probably get a little tummy fat, but once you trim up a bit, you will notice a difference
Originally posted 2016-11-07 12:43:59.