What does the perfect abdominal region look like? Most would answer that it would be flat and defined. Some would say that “defined” means having a six pack. But, what about eight pack abs?
What are 8 Pack Abs
I’m so glad you asked that question. The answer is simple. Most people never think about the last pair because it is rarely ever seen. The abdominal area is divided into: upper, lower, and oblique.
We know that the oblique abdominal muscles are on the side of our bodies. They give us that tapered waist (minus the love handles!). The upper abdominals divide into four segments or two pairs. Below the belly button, the lower abdominals form a defined tapered section heading towards the pelvis.
But, the lower abdominals are also separated into four segments, or two pairs. Look at an anatomical model of the musculature of the body. Each section is separated by thin white fibers or bands of tendons. Losing the fat over the abs reveals the muscle definition beneath. Unfortunately, this is harder for the lower region.
It is possible to have an 8 pack but it is not easy by any means. What is needed to achieve that awesome goal? To be the first on the beach with an eight pack, one needs to concentrate on:
• Diet
• Strength training
• Attitude
How Do These Three Help
What will pave the way for the lower abdominals to split into two, as it were, is your diet. Body fat percentages are extremely low when six pack abs are visible. To get the second set of lower abs to shine through is even harder.
Stripping your diet down to protein, complex carbs, and fewer fats is the answer and the challenge. Stick to lean beef or boneless, skinless chicken. Protein is essential when building muscle and that is what you are doing. Basically, if you have a six pack already, the eating guidelines you already follow will still work to achieve the extra pack of abs.
Strength training has been your constant companion throughout your sojourn towards the perfect abdominal region. What everyone starts out with is abdominal exercises that involve high reps and low to no additional weight. This would be your sit-ups and crunches.
That works to strengthen the abdominal area and whip it into shape. For building bulk or greater definition, a different approach is needed. Come up off of the floor and hit the weight machines and the exercise ball. Now, your routine will involve lower reps and higher weights. If you’ve never used the weight machines to grow your abs, now is the perfect time to start.
8 Pack Abs Exercises
Weighted Crunches
Start off easy. Use a weight bench with a weight plate. Do a simple crunch move while hugging the weight across your chest. As you get comfortable with the weight, slowly increase it and decrease your repetitions.
Weighted Sit-Ups
Guess what? We are going back to the floor but only for a little while. Use a mat to cushion your back on the floor. While holding a weighted medicine ball, position yourself to do a sit-up. When you reach the top of your sit-up, reach to the right like you are about to throw the medicine ball to someone.
Return to the start position. This time, when you reach the top, reach to the left. This exercise works your oblique muscles as well as your upper abs.
Hanging Crunches
It is important not to lose any of the definition you have worked so hard to achieve in the upper and oblique abdominal areas while you work on that hard to define lower abdominal region. So, we come to a very effective exercise called the hanging crunch.
Most gyms have hanging arm bands or an abs frame that can be used for these crunches. Both devices support your arms while letting the rest of your body hang free. While holding your abs tight, bring your knees into your chest slowly. Just as slowly, release them back to the start position.
The lower abs work to raise and lower your knees. Your upper abs are engaged throughout the entire exercise as well. Adding a twist as you raise your knees will bring the oblique region into the game.
Why just settle for a six pack when you can have an 8 pack with a little more work? Going for those coveted 8 pack abs raises the bar to an all new level.