Commonly referred to as “the must-have muscle” often seen in celebrity movies such as Fight Club with Brad Pitt or Calvin Klein television adverts with Mark Walhberg; the inguinal crease often called the moneymaker has been a continual topic for discussion amongst fitness enthusiasts on the best forms of training to get that perfect love line.
Most men have customarily made the sad mistake of thinking of the inguinal crease as a group of muscles. Rather the inguinal crease sometimes known as the twin cords is actually two cords of ligaments originating from your hips hidden by a layer of subterraneous tissue of fat which can only be revealed by lowering your body fat to about 5 to 8 percent. Considering the fact that achieving an inguinal crease is mainly dependent of the percentage of body fat of the individual and not the result of training, it is quite easy to understand why a vast number of super -skinny men who have never before set foot in a local gym can be seen with such well defined creases and why so many gym-goers regardless of the hours of training creases remain hidden.
Nonetheless there are some men who are genetically blessed with a lower percentage of body fat, for others however, it requires an excessive amount of discipline in maintaining a strict diet and a consistent exercise routine to get themselves lean. Notably the best way to lower your overall percentage of body fat is first by incorporating a variation of cardiovascular and resistance training exercises into your daily workout while additionally including some level of interval training as well as maintaining a healthy and balanced strict calorie deficit diet to meet your energy requirements for effectively performing your workout.
Men who already have a lean physique should begin by including a number of abdominal exercises for tightening those abdominal muscles, however if you haven’t got to that stage yet don’t sweat it; by maintaining a strict calorie deficit diet along with the interval cardio and resistance training, you’ll be down to the required percentage of body fat in no time. If you’ve already been training to tighten your abdominal muscles and down to a six meal per day diet then you’re already on your way. If not, then its time to get started. Now all you need to do is to further lower your food portions by about 1/4 of the amount per serving while maintaining your normal exercise routine to increase the amount of calories consumed during training. This is what we refer to as a calorie deficit diet. Now, bear in mind that with a calorie deficit diet you will occasionally be subjected to the typical hunger cravings; this is quite normal. The solution to this is to simply increase the amount of fiber content such as brown rice, whole-grain bread or oatmeal per meal serving. What you are effectively doing here is keeping your energy levels up, your stomach full and your calorie count down with these slow-release carbohydrates.
Most professional trainers as a general principle when training celebrities and body builders to acquire their inguinal crease have included a usual weight lifting workout with three sets of at least 20 reps of the full-range-of- motion exercise known as the Swiss-ball crunch with a rest time of no more than 25 seconds in-between sets.
How to perform the progressive Swiss-ball crunch:
⁃ Begin the exercise by laying on the ball positioning yourself so that your head, neck and back are on top of the ball. Both feet should be shoulder-width apart, with your knees directly above your ankles, hands at the sides of your head.
⁃ Begin by pushing downwards through your heels curling your torso upwards as much as possible without engaging your hips. ⁃ Gradually lower your body back on the curve of the ball to complete a single rep.
⁃ As you progress through the exercise and it becomes easier you should hold a pair of dumbbells or medicine ball above your chest.