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Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

Building muscle effectively requires a mix of the right exercises, nutrition, and lifestyle habits. Here are 10 muscle-building fundamentals to help you get the most out of your efforts: