What does it take to develop a professional-level midsection? Everyone seems to have an opinion on the ideal method to exercise abs. Can they all be correct?
The way you approach abs training varies from how you approach other muscle groups. For starters, the ratio of slow- to fast-twitch muscle fibres in the abs is greater than in most other muscle groups. Furthermore, even a small amount of body fat may obscure ab definition. Thus any strategy must include a nutrition component.
However, before building a six-pack with your abdominal training equipment, here are some basic laws you need to follow.
#1. Do your abs at the beginning of your workout.
The beginning of your exercise is when you have the greatest energy. If you wait until the end of the exercise to start abs training, you’ll be far more inclined to skip it.
In my situation, since my core is already strong from years of exercise, I work my abs last. To be honest, missing one ab exercise won’t make a difference in my life.
#2. Heavy lifting does not replace direct core work.
When you perform heavy standing exercises like deadlifts, bent-over rows, military presses, and Romanians, your core must work extra hard to keep your spine in a safe posture.
But even if you do a lot of heavy lifting, it’s not a replacement for direct core training. Abdominals need less direct exercise than bigger muscle groups like quadriceps and chest. But if you want to build your core strong, you’ll need to spend some time on it. Besides, you can also use fitness balance board as aabdominal training equipment.
#3. Heavy training to build your abs.
Abs should be exercised in the 8-12 rep range despite having a higher proportion of slow-twitch muscle fibres. That’s something I’d do to prepare for a six-pack with a cobblestone appearance. I utilize static holds lasting 30-60 seconds to address the inner ab wall that isn’t apparent.
#4. Begin with your most challenging exercise.
You may perform exercises that are somewhat less difficult when you become tired throughout your workout. If you follow my program, the static holds (planks) may be done last or in between sets of other muscular groups.
#5. Become familiar with the difference between the upper & lower abs.
A standing cable crunch is my favourite exercise for the upper abs. Stabilize your bottom body while curling your upper body down, hinged at the hip, to train the upper abs directly. Consider performing a wire crunch on the floor without moving your lower body.
It’s the exact reverse with a hanging leg raise, which better targets the bottom part of the rectus abdominis.
#6. Use resistance to get the best results.
I increase resistance to almost every ab exercise I perform. Resistance exercises enable you to train with lower rep ranges, which helps break down muscle fibres more effectively.
#7. Don’t attempt to out-train a sufficient diet.
Abs are built in the kitchen. You may work on your abs every day, ten times a day, but if your diet is a disaster, you’ll never see those abs. They may exist, but they will be obscured by fat.