Ab Exercises That Build Up Abs, Rather Than Tone
I have tone abs, but I want them to be bigger, does anyone know any resistance training for the abs? Or, could you give a website that does?
Answer: Ab muscles are not like biceps. Jeez Louise, could you imagine bulging muscles on your stomach? You’d be a frickin’ sideshow freak. The exercises for building muscle vs toning muscle is in the execution. More reps, lower resistance = toning muscles. Low reps, higher resistance = building muscles. Building muscle also requires you to consume lean protein or protein supplements.
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When I think of "toning" I think of exercises that people do when they want smooth, sleek definition. If you want to bulk up your abs, I would do weight-bearing exercises with high loads and fewer reps.
You might want to try:
- The Roman Chair, with ankle weights (There are so many varieties for this one)
- Any ab weight machine, using high weights and fewer reps
- On freeweight back extension machines, prop yourself up on your side and do oblique crunches while hugging a free weight close to your chest
If it hurts, stop, and readjust your load. And it doesn’t hurt to hire a trainer for one session too.
Make sure that you’re getting plenty of protein right after your work out too, nothing to huge though. That will help rebuild your muscles. If you wait too long after your workout to replenish your protein supply, your body will start to "canibalize" the muscles you just built up to replenish the nutrients you just lost during the work out. I would suggest a quick protien shake, bar, or light meal with protein within 45 minutes of completing your workout.
Good luck!
JUST SO YOU KNOW, ALL EXERCISES BUILD THE ABS, HOWEVER THERE ARE NO EXERCISES THAT TONE THEM, TONE IS OBTAINED BY CONTROLLING YOUR DIET, NOT EXERCISE, EXERCISE ONLY BUILDS THEM, IF YOU WANT YOUR ABS TO SHOW, YOU HAVE TO EAT LESS CALORIES THAN YOU BURN, A CALORIE DEFECIT DIET, CARDIO WILL HELP BURN CALORIES TOO.