Gunning for a six-pack? Building your abs can help make it happen sooner and last longer. But only if you train your core with smart techniques! Here are mistakes to avoid and how to fix them.
If you looked at this headline and asked, "Why would I want to grow my abs? For one, building the muscles of your abs helps them to be more visible at higher body-fat levels. Just ask those offseason bodybuilders with visible abs at percent body fat! And when you do get down under 10 percent, those bricks you've built will really pop. But like building the rest of your body, there's a lot that can go wrong between "dreaming about it" and "seeing it in the mirror.
That forward-facing six-pack may be what you covet, but building truly defined abs demands a three-dimensional approach from all angles—and even from the inside. A Better Way: Train all three groups with the best muscle-building ab exercises! The TVA is the most often neglected, even though it can help you keep a tighter, flatter stomach at any body-fat level.
The abs contain a greater percentage of what are known as slow-twitch muscle fibers than other skeletal muscle groups. However, fast-twitch fibers still make up almost half of your midsection musculature. Not sure what that means? Here's what you need to know: Fast-twitch muscle fibers have a greater potential for muscle growth and they are built with heavier sets for low to moderate reps. In other words, training nothing but high-rep bodyweight movements isn't going to do much for them!
A Better Way: Perform some of your training with heavy sets of reps on weighted movements to help build up the "bricks" constituting your six-pack. If your ab routine consistently includes machine crunches for 3 sets of 20 reps, and you seem to be doing the same work every ab-training session, it's time to up the ante and intentionally make your training harder.
The majority of changes in body composition are going to come from your diet. In fact, maintaining your normal diet but tossing in some abdominal work will likely have no effect on belly fat, according to the Journal of Strength and Conditioning Research.
Hit your abs with a variety of exercises a few times a week, and use the rest of the time to improve your nutrition. For more on Jeremey, check him out at JeremeyDuVall. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Q: How often should I train my abs? How long your ab workouts should be ultimately depends on what other workouts you do each week.
Video of the Day. How to Progress Your Ab Workouts. Try This 3-Move Ab Workout. Move 1: Stability Ball Knee Tuck. Start on all fours with your knees under your hips and your hands under your shoulders. Place a stability ball behind your feet. Slowly lift one leg and set the top of your foot and shin on the stability. Once you're set, lift the other leg onto the ball. Extend your legs so your body forms a straight line from your head to your heels. Engage your abs to draw the ball toward your chest as you bend the knees and tuck your lower body up to your torso.
Hold for a few seconds, then extend the knees as you roll the stability ball away from your torso. You should return to a full plank position. Do 2 to 3 sets of 8 to 12 reps. Tip For safety, have someone spot you while doing this exercise.
Stand tall with your hands at your sides and thumbs facing outward. Hinge forward at the hips as you lift one leg straight behind you while keeping the other leg planted and the knee slightly bent. As your leg lifts, extend your arms to the sides to form a T shape.
Your body should create a straight line from the ankle to the ear while keeping the chest tall and thumbs pointing up.
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