But here's the down-to-earth rational way to train your abs to their absolute maximum limit of development using everyday gym equipment.
There is nothing unique about abdominal muscles as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your abs workouts are:
High-intensity of muscular overload
Progressive intensity from workout to workout
Proper spacing of workouts to avoid over-training or under-training
Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They don't.
To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.
Abs exercises proven to work
Weighted crunches
Weighted incline sit-ups
Weighted sit-ups
The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for pull downs. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your abdominal muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.
As a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.
On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.
There are some things that are compulsory - Like a warm up. Inadequate or no warm up can increase your chances of injuries many times over. Simple exercises like stretching and calisthenics are all right for your warm up.
Once you're ready to begin your abs building workout, there are four golden rules that you need to remember - whether you are designing your program, or having a trainer design it for you:
Next are stability exercises. These use only your body weight as resistance and are to be worked intensively till you can do no more.
Crunches, flutter kicks, reverse crunches, or other exercises come under this category. Stability exercises don't need for you to use any apparatus.
2. Stability with Resistance Exercises
Next come exercises that are a mix of stability and resistance exercises. These exercises are stability exercises with weights as resistance.
Incline bench crunch, a weighted crunch or a weighted straight leg crunch are some good examples for of stability with resistance exercises.
3. Core Strengthening Exercises
The next rule is to follow with core strengthening exercises. these include the most complex movements of all. The require exact body position and execution.
Some core strengthening exercises that you can do lying down are the Plank, the Side Plank, and the Superman. Core strengthening exercises that you do standing are cable torso twists, woodchoppers, and "around the world."
4. Unbalanced Exercises
These are the final set of exercises called the unbalanced exercises. The idea here is to do an exercise that actually throws your body out of balance. These exercises will be the hardest part of your total routine.
These exercises are Very hard to do, even if you're in awesome shape! For example, you might get into a push-up position keeping your body straight and lift one arm toward the ceiling and open your entire torso to that side.
Five or ten of each unbalanced exercise should be sufficient. You can't and shouldn't do many reps of the exercises.
Remember unless you eat the right foods and build up your workouts properly, no workout is going to pay off.
Be sure to keep these 4 golden rules in mind when developing your workout routine. And if there's a 5th golden rule, it's that your form must be absolutely perfect. That's the only way to design an effective workout that will definitely build gorgeous rock hard abs.
Both Lucy Jones & Michael Jans are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Lucy Jones has sinced written about articles on various topics from Lose Weight, Detoxification and Psychic Readings. Lucy Jones writes about several aspects of easy ways to keep fit and healthy without breaking the bank. Discover more about. Lucy Jones's top article generates over 12100 views. to your Favourites.
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