Tag Archives: best exercises for abs

Ted Talks- My rules: Training Abs

Training Abs: My Rules

 

 

4 Small Reasons Your Ab Training Isn’t Working

Taking nutrition completely out of the equation, training abs is about “feeling” the muscles being trained. You could have your diet nailed and already be practicing a list of your favorite training exercises, but if you’re simply going through the

Challenge Yourself With These Balance-Boosting Plank Exercises

It’s hard to underestimate the positive results from building core strength. Focusing on this important fitness component over the summer can improve your balance and stability and prevent injury. Using medicine balls or basketballs, perform the
training abs

Functional Ab Training for Bodybuilders

On top of those time and energy constraints, I don’t particularly enjoy training abs, and I hate doing cardio. So I do my ab training in a circuit fashion, which not only saves time but also creates an oxygen debt, which reduces the amount of cardio I

In Pursuit Of The 6-Pack: 8 Most Underrated Ab Tips …

The problem is that you need to unlearn that habit when training abs. Maintaining a flat or slightly arched back in the lumbar region in dynamic movements ensures the antagonist muscle—the abs—won’t be able to fully …
Training Abs: 

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs   Abs or Abdominals- Probably the most talked about body part, the abdominals are the corner stone of all good physiques. There are a few misconceptions though that I would like to clear up before going through 4 exercises to help strengthen your core. Firstly …

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs

 

Abs or Abdominals- Probably the most talked about body part, the abdominals are the corner stone of all good physiques.

There are a few misconceptions though that I would like to clear up before going through 4 exercises to help strengthen your core.

Firstly your abdominals will only show when your body fat percentage is at a certain level (depending on your genetics this will vary from person to person). For most men 8-10% body fat will usually allow your abs to show, and for women it is usually around 12-15%.

You’ve all probably read the phrase ‘Abs are made in the kitchen not in the gym’. And this is true to the extent that you can do a million crunches everyday but if you have a high body fat percentage you will never see those abs as they are being hidden beneath your body fat. For most people diet alone will not give them six pack abs, but a healthy diet in conjunction with an exercise regime will help to lower your body fat and tone up your mid section.

Another point I want to make is that our genetics shape our abs, we can through weighted exercises, add thickness and strength to our abs but we cannot change their shape. Ab exercises help strengthen our abdominal muscles but due to the physiology of our abdominal muscles we cannot change their shape, so if you have abs that aren’t perfectly in line with each other that’s just how your abs will look, no exercises can cause this or correct this.

Over-training abs? It is hard to actually over train your abs. Your abs recover quicker due to their physiology, and they have adapted to over-training as they are used during most exercises to stabilise the body. During most compound and free weight exercises you will be engaging your core muscles. Most people who do exercise regimes that involve weights will not need to focus on ab exercises as they are engaging their core throughout most of their exercises. My advice is once or twice a week at the end of your workout do one or two ab exercises to really target your abs (What is referred to as ‘finishing moves’). Like all body parts if you feel DOM’S in your abdomen allow them to recover before training them again.

Ab Fab- 4 of the best exercises for abs

There are lots of different ab exercises, so how do you decide which to do? There is no perfect answer, however what I advise is 1)  find ones that you enjoy doing so you are more likely to keep adding them into your routine. 2) Try to add one or two weighted ab exercises to increase the resistance 3) Try and target each part of the abs so the Lower Abs, Upper abs, Obliques and the Serratus Anterior (you will hit most abdominals during each exercise but you can find exercises that better target the different sections). 4) don’t worry about number of reps, I usually go to failure each set but for some exercises this could be anywhere up to 20 reps but for others it might be as little as 8 reps. 5) My personal preference is putting the exercises into a circuit and then doing 3 laps of the circuit. This keeps my heart rate up and helps burn more calories

Ab Fab- 4 of the best exercises for abs: 

1) Hanging Leg raises – Targets lower abs 

2) Woodchop – Targets the Obliques 

 

3) Rope Crunches- Rectus Abdominus (Upper and lower abs) 

4) Toe to Toe Crunches- targets the Obliques and Serratus Anterior

These are just 4 of my personal favourites and provides a balanced ab routine. Just remember during each abdominal exercise make sure to breath out during the contraction of the abdominal muscles, this will allow a greater contraction of the abs.

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs