| Detail December 1, 2006
Jane Awad's Guide for Getting Great Abs
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A well-defined
midsection is the centerpiece in any great physique. Jane Awad ensures her abs are
well-trained, but she makes sure not to overdevelop her obliques, because doing so can
make the waist too wide.
(photo Sept.2006 by Doug Schneider) |
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Abs – they seem to be the never-ending
quest. But how do we get them? How do we develop them? How do we keep them?
We all have abs (abdominals) because they are a major part
of our anatomy and a functional part of our core stability. If you peel off the layer of
bodyfat, you will be amazed that all the parts are there on every individual. You
just have to develop them to bring them out. Here are a few exercises that I use to get
"dialed-in abs."
First, let’s talk about the rectus abdominis
– otherwise know as the "six pack." This is the part everyone sees.
Developing your six-pack is a numbers game. I suggest full sit-ups and crunches every
other day, and my target number is between 300-500 reps in total. Here are a few exercises
that I use that you should try in your next workout.
Ab roller: Lie on the floor on your back, crunch
your knees into your chest, and then fully extend your legs on the release. Be sure to
keep your lower back pressed onto the floor the entire time. Each time you bring your
knees in to your chest, exhale completely and squeeze your knees tight towards your chest.
Your tempo for this exercise should be three counts in, three counts out. Speed is not
welcome! Nice and slow, concentrating on the muscle group. I try to do three sets of 50
reps.
Full sit-ups with your hands behind your head: By
keeping your hands behind your head, you cannot cheat and use momentum to get yourself
back up for the next sit-up. With each sit-up you should release the seal and exhale on
the way up. The tempo should also be three counts up and three down. Again, I try to do
three sets of 50 reps.
The next abdominal section that is very important for
figure, fitness, and bodybuilders is the transversalis abdominis, something
I call "the seal." Being able to "seal your abs" and hold them onstage
is crucial, which is something that many forget to concentrate on.
There is no limit to the number of seals I do per day, and
I tend to include them in different parts of my workouts. For example, try this in your
next cardio session: Walk on a six-degree incline and raise your arms straight above your
head. Seal your abs as you walk for 60 seconds by squeezing your arms tight next to your
ears and think about reaching up towards the ceiling. Release the seal and recover for 60
seconds and repeat for the duration of your cardio. If you do this exercise correctly, you
will target your "seal" as well as your serratus, which is the muscle
group that sits at each side of the chest over the upper ribs, giving you that last little
finishing touch to a complete midsection. This will also condition your body to hold that
seal onstage.
I tend not to focus on training obliques, which are on the
sides, simply because over-development can make any woman look blocky through the waist.
Elongating the midsection by focusing on straight movements like the ab roller, full
sit-ups, and seals will tie in the entire abdominal cavity.
Finally, getting great abs isn’t just about training.
It’s a one-two-three punch combination of diet, cardio, and abdominal training. If
you are not eating clean, all the exercises in the world won’t help your abs show,
since they will be covered with a layer of bodyfat. Cardio will also help condition your
physique, and combined with ab exercises and diet you will have foolproof abs you’ll
want to show off.
Good luck and work hard!
...Jane Awad
Jane Awad is an IFBB Pro figure competitor. She won the
2006 IFBB North American Pro Figure Championships and placed fifth at the 2006 Figure
International. To learn more about Jane Awad and her gym, Train with Jane, visit www.janeawad.com and www.trainwjane.com. |
