Since your abdomen is one of the most challenging areas to train for definition, we'll focus a bit more on training your abdomen for definition. Besides being difficult to train for definition, it's also the most desired goal for both men and women.
Training Your Abdomen for Definition
We distinguish between training your abdomen for definition and increasing the size of your abdominal muscles. The former involves a combination of nutrition and exercise, which has been extensively discussed on this site. To give you a brief summary: determine the number of calories you need daily and create your nutrition plan (for example, with the FITsociety App). This is aimed at burning fat and getting the right nutrients for muscle growth or maintenance. Boost fat burning by adding cardio training.
Below, we'll explain how to increase the thickness of your abdominal muscles. Besides your body fat percentage, the size of your abdominal muscles also plays a crucial role in the visibility of your six-pack. This is a twice-a-week schedule aimed at building thicker abdominal muscles with better definition and visibility. Allow 2 days of rest between these abdominal exercises for maximum recovery and then maximum training.
Training Schedule 1 - Abdominal Muscles
Abdominal Muscles
Exercise
Sets
Reps
Cable Crunch
3
12
Weighted Leg Raise
3
10
Weighted Exercise Ball Crunch
3
12
Notes
All exercises should be performed very slowly. Focus on contracting your abdominal muscles. Also, ensure you use enough weight but not too much. A good guideline is to be able to perform the number of reps. If you feel you can easily do more reps, add weight to your exercise.
Training Schedule 1 - Abdominal Muscles
Abdominal Muscles
Exercise
Sets
Reps
Hanging Knee Raise, Twisting
3
12
Decline Sit-ups (with weight)
3
10-12
Decline Abdominal Reach (with weight)
4
10
Notes
All exercises should be performed very slowly. Focus on contracting your abdominal muscles. Also, ensure you use enough weight but not too much. A good guideline is to be able to perform the number of reps. If you feel you can easily do more reps, add weight to your exercise.
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If training twice a week isn't yielding sufficient results, or you have the energy for a third session, alternate between both training schedules. If you want to specifically target the sides of your abdominal muscles, incorporate side bends.
The sides of your abdomen – the obliques – are used in nearly all exercises. In fact, you don't need separate exercises for your obliques.
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