The truth about quick abdominal exercises

In the US, experts say that training your abdominal muscles in under 30 days is nearly impossible.

According to Dr. Michael Fredericson, director of the Department of Physical Medicine and Rehabilitation at Stanford School of Medicine, depending on a person's body weight, diet, and exercise frequency, burning excess fat typically takes up to six months or even one to two years. Even with a strict diet and exercise regimen, abdominal muscles cannot suddenly appear after only about a month.

Strength training exercises like squats, mountain climbers, planks, and crunches can build muscle. Meanwhile, diet, stress levels, and genetics are factors that determine whether or not you can build abs.

According to experts, the secret to developing abdominal muscles is to train the external obliques, internal obliques, rectus abdominis, and transverse abdominis muscles. This helps stabilize the spine and pelvis, build muscle, and reduce body fat.

A woman is doing abdominal exercises. Photo: Kawee

For men, to develop abdominal muscles, body fat percentage needs to be reduced to below 10%-15%, and for women, it's 15%-20%. To determine your current body fat percentage, you can consult a nutritionist and use a suitable fat analyzer. Dr. Fredericson also notes that people should only aim to reduce body fat by 1% per month; this is a safe and stable level, helping those who exercise maintain their desired weight in the long term.

"For individuals with an average body fat percentage, adopting a disciplined exercise and diet plan can help reduce fat within three to six months. At this point, exercisers may notice more defined abdominal muscles," says Austin Ozzie Gontang, director of the Marathon Clinic San Diego.

However, starting exercise with a higher body fat percentage will take longer. Typically, belly fat is the last thing to be reduced during exercise.

Thuc Linh (According to NY Post )

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