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How many of us have asked our trainer, fit friend, or the internet.com, “How do you get abs?!”. After asking the age old question, how many times have we heard the tired adage, “Abs are made in the kitchen!” I am sure we have all heard this answer at one point if not many times before. Yes, it’s true. The subcutaneous body fat that covers your abdominal muscles is a in factor in why you may not be seeing the definition in your torso that you’d like. While the food we choose to eat and how much we choose to eat is a large determining factor of visible abs, a large and often overlooked factor is whether or not you are WEIGHT training your abs. What do we do when we have a particular body part we’d like to grow or see more defined? We target the area by lifting weights!A few things to understand before going into a training program:
Week 1 Program: Day 1:
Superset:
Hanging Leg raises 4 x 15Day 2: Superset:
Bench Leg Raise with Kick at Top 4 x 12 Day 3: Ab Wheel roll outs 4 x 12 T Side dip and Crunch (optional weighted) 4x10 ea Day 4: Superset:
Plank 3 x 1 minute30 sec rest between sets
Week 2 Program:
Increase weights from previous week.
Day 1: Superset:
Hanging Leg Raises 4 x 15Day 2: Superset:
Bench Leg Raise with Kick at Top 4 x 10Day 3: Superset:Ab Wheel Roll Outs 4 x 10T Side Dip and Crunch (optional weighted) 4x8-10 ea Day 4: Superset:
Plank 5 x 1 minute30 sec rest between sets In Strength,Coach Rileigh Lienemann