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How to Get Toned Abs (IN ANY LIGHTING)

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Rating: 4.0; Vote: 1

If you want to learn how to get toned abs you have to first determine which definition of tone you are after. The more popular way that -toned abs- is defined is one that refers to a leaner more visible set of abdominal muscles. This is and always will be achieved through a focus on nutrition. You must lower your level of body fat if you want to see the shape of the muscle underneath. If you want to get muscles that are already developed to show more clearly, you have to improve your diet so that your overlying body fat can be decreased. The thick fatty tissue can obscure even the best set of abs at even 12% body fat or more. In order to really see your abs you need to follow a good nutrition plan that can help you to lower your body fat to at least 10% or less (ideally 7%. That said, there are things that you can do in the gym to help increase ab muscle tone that will have an effect on how your muscles look and feel even at rest. You see, every muscle has a resting level of -tone- in it that determines it-s state of activity or alertness. This degree of muscle activation is not under voluntary control. It is there to help keep the muscle in a constant state of alertness and readiness for action. This type of tone can also protect the joints that the muscles are crossing. For instance, when you get tired you may find that your head starts to bend back as you doze off. You likely then get startled back to being awake as your head snaps back to the upright position. This is a defense mechanism triggered by a stretch reflex in the muscles of the anterior or lateral neck. In order to protect the spine from a compressed state, the muscles and their perceived stretch tension are forced to action at a moments notice. The more tone that is present in a resting muscle, the harder it will look and the more impressive it will be. Think about what happens when you hold your arm out to your side and flex your arm. When unflexed the muscle looks softer and less defined. Contract it just a little bit and you immediately see more definition and hardness. In the gym, you can actually increase your resting level of involuntary muscle tone by training the muscles with stretch loaded techniques and increasing the difficulty level of the exercises. For ab exercises and training, this means selecting hanging bar movements. The ab exercises done from a hanging or pullup bar place more of a stretch on the abs in the eccentrically loaded or stretched position. Additionally, they are harder to perform and therefore require the contribution of much more core muscles in order to do them. The increased contribution of the additional muscles awakens the previously dormant or uncalled upon muscle fibers that weren-t needed for the sub maximal intensity exercises and leads to an overall increase in resting tone. Over time, especially when combined with a good diet and nutrition plan, leads to much more visible and hard looking abs at rest. For a complete workout program that provides ab stimulation in every exercise as well as a meal plan to help you get your toned abs to show, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Man
1. Get great muscle mind connection in the abs.
You do that by focusing especially on eccentric part of the rep, and squeezing the muscle at the top of concentric part of the rep. Train abs as you would train any other muscle - 12 reps, 3 sets with heavy weight (but make sure abs do the work, if your back does most of the work you-re lifting TOO heavy.
You know you have great muscle mind connection in the abs by contracting the muscle. If it contracts aggressively without putting much effort, that means that muscle is sensitive to stimuli, so the abs are always gonna be highly activated during every slight move you make. That-s exactly what you want.
2. Get shredded.
Eat in very slight caloric defficint (200 calories defficit. This way you-ll not mess up with your hormones, so you-re not gonna lose that much muscle during cut (making you look less ripped.
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Josh
Hey Jeff, don-t know if you-ll see this comment but in the off chance that you do, just have a quick question, I-m pretty into fitness and taking care of my body, I-m young I-m only 21, but my basic life dream is to become a personal trainer, and I plan on going to college to pursue that, I was just curious if you could tell me what to expect from the course, or if there-s any tips that you have that can lead to me being even more successful in my pursuit, thanks!
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Sir_Clovis
I'm a little late but THANK YOU so much. I have my diet pretty optimized and reached sub 10 body fat but way always disappointed in the way my abs looked. Everyone says it's all diet, which to he fair is the most important overall aspect for 90% of people. I was afraid I had to go full rice and chicken breast diet to go even lower in single digit body fat percentage. But man did this give me some much needed renewed vigor for my training.
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LiamHartner4-H
Hello Mr. Jeff! I am 13 years old and I have very toned abs when I contract them. When I don-t contract, I feel fat. I am not fat and am very very skinny. I have an amazing diet and 1 -cheat day- a week. I want to get natural tones abs without contraction. I workout 5 days a week. If you have any ideas, please email me (Liam. hartner-icloud. com)
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Zion
Best training programs ever created! True training real results! If you want to workout seriously but most importantly learn how to wo defenetly purchase one of the Ax programs you won t regret it!
Ps: Jeff didn t pay me to say this. Ahahahah
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Rhahim
I have an extremely low body fat but can't seem to have visiblr abs or atleast toned abs. I have been training my abs really hard for 5 months now(from hanging leg raises to planks from planks to vacuum) and I still can't see almost anything.
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ISEE
Dr. Michael Colgan always preached hanging leg raises while pulling the pelvic floor inward. this works the transverse abdominal muscle which helps create a flatter stomach. Not many ppl talk about the transverse abdominal muscle.
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alain
When started going to the gym again last year I watched many of Jeff's videos then tried the hanging leg raise on the gym, 3 secs later I released my hand from the bar realizing my fatass ain't Jeff Cavalier(athleanxdotcom.
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jason
I have a question about cheating on diet, when can we cheat and have a beer or a couple of donuts? Personnaly I do it after leg day, wich is my toughest day and the last day before 1 day of restore. Is it a good strategy?
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Fahad
I am a very skinny guy. 5'9'' and 120 lbs. I did crunches for about 25 days and got abs. But problem is that they show up through certain angle of lighting. This video didn't help quite well. Can anyone help me?
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