How do you build muscle on the abdominal area?

amberrro
amberrro Posts: 58
in Fitness and Exercise
I need to get rid of this..

3B64E3DC-AE29-46F3-9134-5479754A2677-666-000000ED11672514.jpg

Replies

  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    By following the advice you got in the other thread you just posted
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    By following the advice you got in the other thread you just posted

    Not quite sure what you said because I am captivated by your handcuffs. . . .
  • diodelcibo
    diodelcibo Posts: 2,564 Member
    Reduce bodyfat first.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    By following the advice you got in the other thread you just posted

    Not quite sure what you said because I am captivated by your handcuffs. . . .

    Try to focus, this girl needs help
  • SashThompson
    SashThompson Posts: 130 Member
    You dont build abs, you reveal them. There under there, you just need to be strict with your nutrition and they will show through eventually.
  • Unknown
    Unknown
    This content has been removed.
  • odusgolp
    odusgolp Posts: 10,477 Member
    "Been wanting (and trying) to lose weight for a long time, finally decided this was it and it was going to happen.. and it did!
    Although, I am now a little underweight, but still have a flabby belly so am hoping to get rid of this through strength training.
    Any strength training routines you recommend? PLEASE message me them!"

    I am not sure why you are "underweight", so that aside... if you're healthy and simply want to start lifting, try New Rules of Lifting For Women, or another program and stick with it. You'll see results.
  • alyssamiller77
    alyssamiller77 Posts: 891 Member
    Well you asked one question but then suggested your goal is something else. If you want to build abdominal strength and/or muscle mass, there are a great many strength exercises that can target that area. However, from your picture it is clear there's a solid layer of adipose tissue (fat) covering that region currently. Building the muscle underneath isn't going to make it suddenly become visible, you still gotta get rid of the fat. So the key is a balanced approach of good diet practices (hitting your macros and calorie goals) and strength training to ensure that once you start removing the fat you've got a great set of muscles underneath to show for it.

    It takes time and lots of patience. Progress will be slow, there's just no other way around that (at least that I'm aware of). If you haven't already, adjust your macro nutrient goals from the MFP default to something that introduces more proteins. A general rule of thumb is .8 to 1g of protein for every lbs of body weight (more specifically 1g per pound of lean body mass but that's harder to figure out). Most, myself included, would suggest a 40% of calories from carbs, 30% of calories from protein and 30% from fats.

    For exercises for your abs look on the web for exercises that target abdominal muscles. Here are some of my favorites to help get you started:

    http://www.jefit.com/exercises/exercise-database/?id=670&exercisename=Ab-Draw-Leg-Slide
    http://www.jefit.com/exercises/exercise-database/?id=968&exercisename=Alternate-Reach-and-Catch
    http://www.jefit.com/exercises/exercise-database/?id=79&exercisename=Cable-Crunch
    http://jefit.com/exercises/exercise-database/?id=80&exercisename=Dumbbell-Side-Bend
    http://www.jefit.com/exercises/exercise-database/?id=978&exercisename=Decline-Bench-Knee-Raise
  • amberrro
    amberrro Posts: 58
    Well you asked one question but then suggested your goal is something else. If you want to build abdominal strength and/or muscle mass, there are a great many strength exercises that can target that area. However, from your picture it is clear there's a solid layer of adipose tissue (fat) covering that region currently. Building the muscle underneath isn't going to make it suddenly become visible, you still gotta get rid of the fat. So the key is a balanced approach of good diet practices (hitting your macros and calorie goals) and strength training to ensure that once you start removing the fat you've got a great set of muscles underneath to show for it.

    It takes time and lots of patience. Progress will be slow, there's just no other way around that (at least that I'm aware of). If you haven't already, adjust your macro nutrient goals from the MFP default to something that introduces more proteins. A general rule of thumb is .8 to 1g of protein for every lbs of body weight (more specifically 1g per pound of lean body mass but that's harder to figure out). Most, myself included, would suggest a 40% of calories from carbs, 30% of calories from protein and 30% from fats.

    For exercises for your abs look on the web for exercises that target abdominal muscles. Here are some of my favorites to help get you started:

    http://www.jefit.com/exercises/exercise-database/?id=670&exercisename=Ab-Draw-Leg-Slide
    http://www.jefit.com/exercises/exercise-database/?id=968&exercisename=Alternate-Reach-and-Catch
    http://www.jefit.com/exercises/exercise-database/?id=79&exercisename=Cable-Crunch
    http://jefit.com/exercises/exercise-database/?id=80&exercisename=Dumbbell-Side-Bend
    http://www.jefit.com/exercises/exercise-database/?id=978&exercisename=Decline-Bench-Knee-Raise

    Thanks, i know there is a layer of fat but im already underweight so i dont know what to do because i cannot start running to lose weight again as it just comes off in different areas? :(
  • alyssamiller77
    alyssamiller77 Posts: 891 Member
    My personal opinion is that you look pretty damn good the way you are. Personally, I don't like the way women look with a whole lot of abdominal definition. Your stomach in that pic looks pretty flat already and I'm not really sure why you would want to change it.

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