All About Abs


How To Train Efficiently

By Tom Bonanti

  

 

There’s probably no other muscle group that garners more attention than the abdominals. All professionals seem to have differing opinions about training. Should you avoid heavy resistance? Are high reps better for burning fat? Are sit-ups a “nono”? Is a sexy six-pack a matter of genetics, rigorous nutrition or all of the above? So let’s talk!

The muscle group most commonly referred to as the abs is composed of four major muscles: the internal and external obliques, the deep transverse abdominis, and the long rectus abdominis, which reveals itself on a hot lean torso as your “six-pack.”

Train your abs three to four times per week for a good 20 minutes and work them to exhaustion. Four or five good exercises using three to four sets of 15 reps should leave your middle feeling tight and burning. Stay away from straight leg lifts and hanging knee raises because these have a tendency to stress the hip flexors rather than your abs and you’ll end up with an aching lower back.

For optimal results, the crunch and variations of this movement should be at the heart of every successful ab routine. Begin a crunch in a supine position lying on the floor or mat. Place your feet on a bench or exercise ball with your hips and knees flexed at 90 degrees with your arms across your chest .

For proper technique, move the chin to the chest and pull the rib cage up and over the pelvis. Keep the lower back flat and continue to crunch upward, elbows and chest to the knees. Pause and make sure to contract your abs as hard as possible. Work in a slow, controlled manner concentrating on maintaining tension in the ab muscles. Three to four sets of 15 reps with 30 seconds rest between sets is a great start. To make them harder, add resistance by clasping a 10 or 15 lb weight to your chest as you crunch.

A cable crunch can be performed on any cable machine. Attach a rope handle to the pulley and place a pad on which to rest your knees about 3 feet in front of the weight stack. Facing the machine, grasp the rope and lower yourself into a kneeling position. Place your hands at the back of your head, with the rope above you and your elbows close to your ears. In a controlled manner, curl your torso down and forward – round your back – don’t try to keep it flat – brining your elbows to the ground. Pause at the bottom for a second before rising back up to full extension. For variation, bring the rope down to one side or the other to include the obliques more.

Speaking of obliques, side bends are great! Stand upright with your feet shoulder width apart, grasping a moderate-weight dumbbell in your left hand and placing your right hand on your head. Bend to your left as far as possible, slowly returning to upright as you feel the obliques on your right side contract. Switch the hand holding the dumbbell after you have completed all your reps for one side.

Remember, a dynamite six-pack depends upon how faithful you are to three things. First, make sure to work abs regularly and hard. Second, do your cardio to burn fat. Finally, adhere to a low-fat diet rich in protein and high energy carbs.

 

TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.