Let's be clear: elite CrossFitters can be recognized from a mile away by theirs sculpted, well-defined and massive abs. In short: abs that can be seen through their t-shirts!
There's no point in fooling yourself, we know that abs like this can't be achieved by just doing a few crunches before going to bed, or by doing the ab mat sit-up for 5 minutes a day.
Have you ever wondered why CrossFitters have such bulging abs? And how can you get them? We'll reveal it to you below!
Index
What are abdominal muscles (Abs)
The abdominal muscles, located in the abdominal cavity, are responsible for flex, rotate and provide stability to the spine.
The primary and most significant function among these is that of stabilization, which plays a crucial role in maintaining correct posture, preventing injuries and optimizing athletic performance.
This muscle group is made up of:
- Il abdominal rectum: it extends along the center of the abdomen from the chest to the pelvis. It's what you visually call "turtle".
- The internal and external obliques: they are located along the sides of the abdomen and rest in a diagonal position. The external obliques, when increased, contribute to the square appearance of the abs.
- The transversus abdominis: it is located around the inside of the abdominal wall. When you contract your abdominal muscles and pull your navel toward your spine, feel the transversus abdominis.
Why do CrossFitters have sculpted, almost pumped-up abs?
CrossFitters have six-pack, massive abs for two reasons:
- The first is because they perform powerful, dynamic movements with extremely heavy weights, which create a thick, stable core.
- The second is because the high intensity nature of the style of training promotes calorie burning and fat loss, which means your abs become easily visible
The exercises included in a CrossFit® training routine are designed to increase the force and overall body size. Since the abdominal muscles provide the base of support and stability for exercises, these muscles are put to tough test during every training session.
Therefore, they also increase in strength and size. Furthermore. CrossFit® workouts contain specific core-strengthening exercises that further stress the abdominal muscles and stimulate their growth.
Furthermore, the workouts of CrossFit® burns a high number of calories, eliminating fat that usually reduces the visibility of the abdominal muscles.
So, the combination of total-body movements, core-specific exercises, proper nutrition and calorie-burning routines, contribute to having inflated (or well-defined) abdominals of CrossFit® athletes.
Why is it important to have a strong core?
Un strong core it is beneficial for daily activities as well as sports. For example, well-defined abdominal muscles support a healthy posture, which reduces the risk of back discomfort and general fatigue.
Additionally, strong abdominal muscles allow you to perform daily chores such as grocery shopping, shoveling snow, raking leaves, vacuuming, carrying kids, and doing laundry without the fear of overloading your back.
In short: the stronger your muscles are, the more support your back receives and this allows you to carry out activities for longer periods without the risk of injuries.
How do you get solid abdominal muscles?
Solid abdominal muscles are the result of dedication to training, food choices and lifestyle.
Talk to a CrossFit® instructor to determine the best approach for you, and also discuss any physical limitations or dietary restrictions with your doctor. So, schedule your workouts as you would other important appointments and don't let other commitments interfere with your time at the gym.
Remember to listen to your body: If you're a beginner, expect to feel some muscle soreness, but not extreme pain. As your body adapts and your fitness level improves, increase the challenge of the exercises so that your abdominal muscles continue to respond and improve.
The abdominal muscles are solid, voluminous and well defined they don't appear overnight. Stay committed to your program, use a variety of exercises to activate your core, and your abdominal muscles will show when they're ready!