pic via nutri-sups
Achieving a great set of abs requires having a clean diet, and cardio with consistent abdominal training. Those are the key components that will give you a nice core. Having a healthy diet consisting of high protein and low carb meals will speed up the metabolism, allowing you to burn that abdominal fat in your mid-section.
Your abdominal muscles are made up of 4 muscles the internal and external oblique’s, the abstransverse abdominis and the rectus abdominis. Abdominal muscles are just like any other muscle in your body, and should therefore be worked in the same way to increase muscle growth. Abs generally recover much quicker than most other muscles in the body with a 2 day rest period being adequate however when working the abdominals and they are sore the next day then rest them, they need time to repair and grow just like any other muscle.
Internal and External Oblique’s
The obliques are the muscles which run either side of our torso. The external obliques are the muscles which give us that “V” shape. The internal obliques, as suggested lie internal under the external obliques, and are shaped like an inverted “V” they run in the opposite direction to the external obliques.
The rectus abdominis is located between the sternum and pelvis and is generally described as “the six pack” in reality it is only one muscle. This means it works and contracts together at the same time, making it very difficult to only target the upper abs or lower abs. When we do an abdominal exercise the whole of the Rectus Abdominis contracts thus working it all together not individually lower and upper abs.
The transverse abdominis are situated in the deepest layer of the abdomen and are made up of very thin fibres. The transverse abdominal provides too little movement in abdominal exercises to even bother working on or exercising directly. Although you can’t see them, the Transverse Abdominals are a group of muscles that play a key role in not only the basic appearance of your midsection, but assist with every power movement, including jumping.