WASHBOARDS TO GO WITH YOUR SURFBOARD

A recent poll indicated that at the beach, 40% of women notice a man's abs first, followed by chest in second place and butt in third place. Knowing that, you can now build washboard abs with these seven can't-miss tricks of the ab-building trade.

by Christian Beck

I know what you're thinking: "Tell us something we don't already know!" By virtue of the fact that the abdominal muscles line the mid-line of your body and the eye is always drawn to the center of anything, abs as a muscle group are ripe for inspection. People (women) automatically size you up and form an opinion of your level of physical conditioning based on whether or not you have visible abs. If you have good abs, you're in shape. If you don't, you ain't! It's as simple as that!

So yes, women notice abs - thank you very much! Now let's find out what we can do about it. In order to "get abs" or "get cut" as many people put it, you have to do a variety of things, and you have to do them consistently and effectively. Follow the tips listed below and you'll prime your body for a high level of physical conditioning and deeply etched washboard abs.

Do Intervals 3-4 Times/Week

There is no way your abs are going to pop through if they are hidden underneath a layer of fat. Part and parcel to losing that fat is some form of cardio. Though hour-long sessions on the treadmill will work, they are monotonous, boring and difficult to do consistently. A much better alternative is interval training. By really hitting intervals hard, three to four times per week, you will set yourself up for the conditioning and low level of body fat needed to see your abs.

Compound Movements Are Key

Ok, now that we have the cardio aspect of our plan underway, it's time to hit the weights. Though exercises like squats, deadlifts and bench presses may not directly work your abs, they place a great deal of stress on your core and as such, should be a staple in your workout routine. The stress on your core works to build up the musculature in your abdominal wall, which is something that will help your abs "pop."

Train Like A Freak

When it comes to the rest of your weight training routine, increase the intensity by lifting in a higher rep range (15 to 20 reps per set) and resting only 30 seconds to a minute between sets. High intensity training will add a cardio element to your lifting, which will lead to more calorie burning. You will also see some real definition and vascularity start to emerge by doing this.

Your Nutrition Plan Must Be Spot On

There's no way you're going to get cut if your nutrition plan is not spot on. Shoot for one gram of protein per pound of body weight per day and one to two grams of carbs per pound of body weight per day. For an in-depth explanation on how to integrate simple carbs vs. complex carbs in your diet, refer to the "Carbohydrate Caper" feature in this issue. Any fats you consume should be healthy fats. Eat five to six small meals per day and you may even consider not consuming any food at all after 8:00 pm.

Rest & Recuperation: Don't Neglect It

If you're serious about training and doing what must be done to get abs, you can't burn the candle at both ends. In order to hit the weights hard and do your intervals, you need to be rested and have a full tank of gas to give it your all. Five to six hours of sleep every night is just not going to cut it. You need to get at least eight hours of shut eye nightly and maybe even nine. This rest will give you the drive to have good workouts - ab-building workouts!

Ab-Specific Work Is A Must

Though you may hear some pro bodybuilders comment that they don't directly train their abs any longer, you must understand that they have already built up the musculature in their abs over several years of training. Unless you're in the same boat (which you likely aren't) you must hit your abs three to four times per week with some direct ab work. The workout below has been used by many bodybuilders and fitness enthusiasts with great results.

Hanging Leg Raises: 4 x max reps

Reverse Crunches: 4 x 15 to 20

Pulley Machine Crunches: 4 x 15 to 20

Stay Hydrated

A physically demanding training routine and diet regimen coupled with the heat of the summer months can make dehydration a definite possibility. Shoot for consuming a gallon of water per day. Though that may sound like a lot of water, it really isn't and will go a long way toward keeping you hydrated and enhancing workout performance.

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