I'm sure many of you have wondered, searched, and asked about how to reduce your fat pad percentage; the answer many give is there is no specific exercise to target that area, and they recommend you lose fat overall from running and whatnot. Well, I believe--why did I say that?==--I know that there is always a way to target any part of your body, just need to find out how. There are a few grueling, intense workouts I know that when I did them, my stomach and lower stomach area was burning, and that's about one to two inches away from my fat pad region. I have less than .25" of fat pad. What I know is the area that these workouts target, and the surrounding areas get a little bit of a burn too. And you can get a nice pack started up pretty soon.
I'm terrible with exercise names but I'm sure from my descriptions and the help of some videos you visualize what I have detailed. There are two of them. I couldn't find it using a few search engines, but these are the names I'm giving them.
Decline Abdominal Medicine Ball Sit Up
Decline Abdominal Medicine Ball Sit Up and Throw
First, take a look at this video on how to do a decline abdominal sit up. The angle that the elbows are pointing is perfect however where the arms are and the hands will not work for these exercises. Lower the arm so that your hands either rest on your upper chest or preferably, remain about an inch or less away from touching the upper chest. Simply, between the nipples. Next open up your hands and make a W for winner with your thumbs. Depending on the size of the ball and your fingers, you will grasp the ball on the side. The goal is to be holding the ball away from your upper chest rather than the way this guy does it. He has the ball in the right area, but it's being held to his upper chest, which will not do what you want. Once you've got the hang of what I mean, you're almost ready to do the following exercises.
Breathing
Breathing is key; you must do it right otherwise you're not going to get as many reps as you normally would. If you are holding your breath your muscles aren't getting oxygen, and that's what allows more use out of them. Take a breath before you start your set, exhale as you go out, and inhale as you go down. Repeat.
Form vs Number
This should just be common knowledge, but since it's so important I'll cover it as well. I do not care how many you can do of these, the only way you're really going to work yourself out consistently is to have a good form. 5 good exercises beat 50 shitty, half-assed exercises in the long run. When you're truly working those muscles you will feel pain and exhaustion, and you probably won't be able to do the reps at the same speed. At that point try for 3-5 more reps. If you cannot do them right, then stop and take a break.
Sets and Reps
Only weak-sauces decide to only do a certain number of repetitions, and therefore I do not advocate that method. I count how many reps I do, but I don't aim for a number. I go until I'm shaking and am exhausted. If you have a partner, have them count in their head for you so that you aren't distracted. You want to focus when exercising. Speed doesn't matter, but form does. If you can't do them right, then stop. Sets. I usually do 4. But if you're starting out, I'd stick with three. This is how it should look.
1st set: however many reps you can do. Break [30-60 seconds unless you have a partner]
2nd set: however many reps you can do. Break
3rd set: however many reps you can do.
Decline Abdominal Medicine Ball Sit Up
Positioning: Lay on your back at a decline. Resting the knuckle of the thumb on your upper chest, or holding it very close, grab a ball. Elbows should be pointed out.
Movement: Lift your body up pulling on the abs. While raising yourself up, keep the ball the same distance from the body. Once up you've gone up flex the abdominal region. Go down (most likely inhaling). That's one repetition.
Decline Abdominal Medicine Ball Sit Up and Throw
Note: This exercise requires a partner. throwing should be done like basketball players.
Positioning: Lay on your back at a decline. Resting the knuckle of the thumb on your upper chest, or holding it very close, grab a ball. Elbows should be pointed out.
Movement: While in the up position, your partner throws the ball to you. Catch it and lower your body inhaling. Exhaling Lift up body, and as you reach the top throw the ball back to your partner, flexing the abdominal area. Stay up. Partner catches ball and immediately throws it back to you. Catch it while still up and then go down. That's one repetition.
I'm terrible with exercise names but I'm sure from my descriptions and the help of some videos you visualize what I have detailed. There are two of them. I couldn't find it using a few search engines, but these are the names I'm giving them.
Decline Abdominal Medicine Ball Sit Up
Decline Abdominal Medicine Ball Sit Up and Throw
First, take a look at this video on how to do a decline abdominal sit up. The angle that the elbows are pointing is perfect however where the arms are and the hands will not work for these exercises. Lower the arm so that your hands either rest on your upper chest or preferably, remain about an inch or less away from touching the upper chest. Simply, between the nipples. Next open up your hands and make a W for winner with your thumbs. Depending on the size of the ball and your fingers, you will grasp the ball on the side. The goal is to be holding the ball away from your upper chest rather than the way this guy does it. He has the ball in the right area, but it's being held to his upper chest, which will not do what you want. Once you've got the hang of what I mean, you're almost ready to do the following exercises.
Breathing
Breathing is key; you must do it right otherwise you're not going to get as many reps as you normally would. If you are holding your breath your muscles aren't getting oxygen, and that's what allows more use out of them. Take a breath before you start your set, exhale as you go out, and inhale as you go down. Repeat.
Form vs Number
This should just be common knowledge, but since it's so important I'll cover it as well. I do not care how many you can do of these, the only way you're really going to work yourself out consistently is to have a good form. 5 good exercises beat 50 shitty, half-assed exercises in the long run. When you're truly working those muscles you will feel pain and exhaustion, and you probably won't be able to do the reps at the same speed. At that point try for 3-5 more reps. If you cannot do them right, then stop and take a break.
Sets and Reps
Only weak-sauces decide to only do a certain number of repetitions, and therefore I do not advocate that method. I count how many reps I do, but I don't aim for a number. I go until I'm shaking and am exhausted. If you have a partner, have them count in their head for you so that you aren't distracted. You want to focus when exercising. Speed doesn't matter, but form does. If you can't do them right, then stop. Sets. I usually do 4. But if you're starting out, I'd stick with three. This is how it should look.
1st set: however many reps you can do. Break [30-60 seconds unless you have a partner]
2nd set: however many reps you can do. Break
3rd set: however many reps you can do.
Decline Abdominal Medicine Ball Sit Up
Positioning: Lay on your back at a decline. Resting the knuckle of the thumb on your upper chest, or holding it very close, grab a ball. Elbows should be pointed out.
Movement: Lift your body up pulling on the abs. While raising yourself up, keep the ball the same distance from the body. Once up you've gone up flex the abdominal region. Go down (most likely inhaling). That's one repetition.
Decline Abdominal Medicine Ball Sit Up and Throw
Note: This exercise requires a partner. throwing should be done like basketball players.
Positioning: Lay on your back at a decline. Resting the knuckle of the thumb on your upper chest, or holding it very close, grab a ball. Elbows should be pointed out.
Movement: While in the up position, your partner throws the ball to you. Catch it and lower your body inhaling. Exhaling Lift up body, and as you reach the top throw the ball back to your partner, flexing the abdominal area. Stay up. Partner catches ball and immediately throws it back to you. Catch it while still up and then go down. That's one repetition.
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