Sick off the using the same ab exercises and your results have stalled? Then vary it up and get the results flowing!
Each day in the gym you see athletes in the abdominal area doing the same exercises day in day out, yet they look no different. Crunches and leg raises, sit-ups and twists. There is no diversity, originality, or uniqueness. Athletes dedicate time to ensuring their other body parts are adequately trained, so why are abs any different? They are not. They should be hit with great form, adequate weight, and consistency. If you want great abs, read on.
Firstly, let's start with exercise selection. Don't stick to sit-ups, try throwing some of these in your arsenal:
-Leg Raises
-Russian Ball Twists
-Cable Crunches
-V-Ups on a Bench
-Side Bends
-Captains Chairs
-Cable Body Curls
-Straight Arm PullDowns
-Weighted V-Ups
-Static Holds
-Ab roll outs
-Kneeling Cable Rotation
-Sicilian Crunch
-Corkscrew
-Renegade Rows
-Russian Ball Twists
-Cable Crunches
-V-Ups on a Bench
-Side Bends
-Captains Chairs
-Cable Body Curls
-Straight Arm PullDowns
-Weighted V-Ups
-Static Holds
-Ab roll outs
-Kneeling Cable Rotation
-Sicilian Crunch
-Corkscrew
-Renegade Rows
Not sure how to perform some of the exercises above? No problem - simply visit YouTube and type the exercise in. Several instructional videos will appear to help you on your way.
Now, let's take a look at rep ranges and sets.
- Try a session where you hit an exercise for 100 reps - you will feel the burn!
- Try hitting your abs 3 times a week, around 12-15 reps and 3 sets per exercise.
- Do both high and low rep work to vary your training.
- Try hitting your abs 3 times a week, around 12-15 reps and 3 sets per exercise.
- Do both high and low rep work to vary your training.
Another method you may not have considered - Compound movements!
By hitting the squat, deadlift, and military press hard - you will fry your core! Have you ever seen a strongman or powerlifter with a weak, flimsy core? No! Train heavy and hard and reap the rewards. Avoid wearing a belt for extra development.
Nutrition
Nutrition is probably more important than the training itself! If you are not eating correctly, then you will not gain muscular or fat loss results. Here's a tip:
Nutrition is probably more important than the training itself! If you are not eating correctly, then you will not gain muscular or fat loss results. Here's a tip:
- Head over to a website such as "MyFitnessPal" or a similar calculator where you can enter your daily diet. Do this for a week; entering every single meal - no cheating! If you cheat and forget to enter the chocolate bar you ate, then you're only cheating yourself. Once you have done this for a week, you will have an accurate representation of the calories that you are eating.
- Following this, head over to Google and search for 'BMR' calculator. Once you have entered the required information, you will be given a calorie number which will be your basic calorific needs. If you eat more calories than this number, you will gain weight. If you eat less, you will lose weight. With this in mind, check your weekly diet log and see how your daily calories compare. From here, you can adjust your calories to gain or lose weight.
In conclusion
Vary your ab training. Don't stick to the same exercises and rep ranges week in week out. You need to shock your body, and shock your core. Results will come with time.
Vary your ab training. Don't stick to the same exercises and rep ranges week in week out. You need to shock your body, and shock your core. Results will come with time.
For further advice from a vast range of exercises, visit the TMuscle bodybuilding forum. Extra ab training tips can be found here: http://www.tmuscle.co.uk/threads/training-tips-abs.4629/
Article Source: http://EzineArticles.com/?expert=Andrew_A_James
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