Josh Bowmar has many tips and tricks when it comes to fitness but here are some top secret tips for anyone who wants thicker and more defined abs. This doesn’t include diet.
Josh Bowmar states that the most important thing you can do is figure out the type of contractions you want to focus on. There are three types of contractions! Concentric, which is contraction causing tension on the muscle while it shortens. Eccentric is the contraction when the muscle lengthens. Isomeric is when the muscle contracts without shortening or lengthening, like a plank. The best way to thicken and define your abs is by causing the most tension and trauma to the muscle fibers through the eccentric part of the contraction.
Upper abs: Josh Bowmar recommends doing cable crunches very slowly, start with the crunch and then slowly ascend out and stretch out as far as you possibly can. Extend until you can’t anymore, this will cause a lot of tension. When going back in for the crunch, collapse your chest and bring your sternum as close to your pelvis as you can and make sure you’re not aiming for the floor. Make sure your elbows are pointing to your thighs, or for a better crunch point them to your hips, when you crunch and not the ground. This workout targets your upper abs and if you do it right can be insanely effective. Take a close look and watch Josh Bowmar deminstraight this slow and controlled cable crunch: https://www.instagram.com/p/CLps1ctBzXG/
Lower abs: Josh Bowmar says that the most important thing to understand about lower abs is that most people have overdeveloped hip flexors and underdeveloped lower abs. When working out your abs you need to rotate your pelvis towards your sternum, if you dont you will have weak lower abs and dominant hip flexors because you’re not rotating your pelvis. The majority of people are not training their lower abs correctly. Next time you’re training lower abs, pay attention to if your pelvis is rotated or not. Try this lower ab workout to try next time you’re hitting abs, watch Josh Bowmar demonstrate this cable machine lower ab workout: https://www.instagram.com/p/CL2l4hjhzvr/