Here is my favorite exercise specifically for relief, without it my stomach was flat, but without relief cubes, even on hard fasting. Checked on myself.
Why can't you see your abs?
Strong abdominal muscles are not a key factor in creating the visible six cubes, the main thing is low percentage of body fat. If you have too developed subcutaneous fatty tissue, and it covers the area of the anterior abdominal wall with a thick layer, it doesn't matter how many sets of twists you do. In this case, the most effective method is to radically revise your diet. When it comes to abdominals, training is only half the battle. You should develop a competent nutrition program and remove the subcutaneous fat that covers the abdominal muscles. Otherwise, all the sweat you spill in the gym won't matter. So forget about McDonald's and burgers, and go for delicious and healthy food!
Most people think The abdominal muscles are small, compact cubes in the center of the torso, but in reality our muscular system is much more complex. These muscles help to flex, extend, and rotate the torso. Like any other muscle in the body, the abdominal muscles need to be trained at various angles in all planes to stimulate truly explosive growth. Try the plank, hanging leg curls, and pancake twists. Try new things!
As I said in the previous post about the press, there is a false opinion that in order to To ensure the growth of the abdominal muscles, you need to do a huge number of reps. Some people go overboard and do over 500 crunches in a single workout. Of course, if you train your abdominal muscles for super-endurance, which is needed in some highly specialized sports, then you are welcome. But if you want to make your muscles grow, you need to stimulate them like any other muscle group in your body. Will you do 500 bicep curls in one workout to maximize growth? I think no. Only if you are doing 25 reps, please watch your breathing and control your range of motion.
For reference: you cannot get rid of fat tissue in a separate anatomical area due to more frequent training impact on this zone. If someone told you that abdominal exercises will melt fat on the front abdominal wall, spit in my face and explain that it is impossible to control the distribution of body fat. The only way to remove belly fat is to systematically remove it from the entire body through cardio training, diet, and strength training. Unfortunately, abdominal fat is usually the last to leave and the first to return. Therefore, be patient and systematic.
This is a sore point, since many fitness and strength sports representatives do train the abdominal muscles every day at the end of the workout. They've built their abs over the years, though, and what helps fitness professionals won't always be the best choice for you. Do not forget the fact that during exercises such as squats, deadlifts, army presses and others, your abdominal muscles will be used absolutely always! For maximum results, train your abs no more than 2-3 times a week. As your muscles grow and get tighter, you can shorten your abs and incorporate them into your daily routine.
Very, very many people have gone through extreme diets, self-invented drying and other negative nutritional experiments for the sake of developing abdominal muscles. However, as soon as the term "miraculous" diet came to an end, they pounced on junk food, hammered into cardio loads and said goodbye to their cubes. It's all about consistency, and nothing more. Fitness should become your lifestyle. If you eat right and work hard at the gym all the time, you can enjoy your engraved abdominals for much longer than a few weeks. And by staying dry all year round, you can take whatever pictures you want on the beach at any time of the year.