The Truth About Training Your Abs

Ask anyone you know what part of their body they would like to change and the answer is usually the same, their abdominals. North America seems to be obsessed by getting a flat tummy, a washboard stomach, or obtaining a six-pack.

Abdominal training is one of the most misunderstood subjects in the fitness field today. Late night infomercials, numerous suspect training devices and claims that promise three minutes a day to a flatter stomach only adds to the confusion. In the deluged of information, people have a hard time sorting out fact from fiction and sales pitch from science.

The Physiology of the Abdominals

To better understand and design an abdominal training program that works we need to understand the underlying physiology of the abdominals.

• The Rectus Abdominis muscle runs the length of the abdomen flexing the spine and drawing the breastbone toward the pubis.
• The External Oblique Muscles lie on both sides and in the front of the abdomen.

Both sides, acting together, help flex the spine. One side also bends the spine sideways and rotates it, which brings the shoulder of that side forward.

• The Internal Oblique Muscles lie under the External Oblique Muscles.

Both sides, acting together, also flex the spine. One side, acting alone bends the spine sideways, rotating it to bring the shoulder of the opposite side forward.

Of course, there are other muscles in the abdomen but the Rectus Abdominis and the Internal and External Obliques are the primary ones. Because the abdominal muscles perform many functions, you can see the need to perform variations of the straight crunch, such as, the cross crunch, reverse curl and so on, to effectively work the muscles in the abdomen.

The Law of Diminishing Returns

In order for any muscle to become defined or toned, it needs to be overloaded or challenged. If you have ever done bicep curls (3 sets of 15) at 8 pounds and noticed that you aren’t seeing any more results, would you add numerous repetitive sets to your routine without ever increasing the weight you are lifting? Of course not! Yet, we do this with abdominal training as a matter of course.

The abdominal muscles are not unique muscle fibers and should not be trained differently than any other muscle in the body. If you’re doing more than 45 reps per abdominal exercise (3 sets of 15) with ease, than you might want to consider changing your arm positions.

Take your arms from your head to one arm or both extending straight along side your head and clasp your hands together at the top, to form a longer lever and therefore, increase the difficulty.

Performing your stomach crunches on an incline, with your head at the bottom, will add an extra challenge to your current training program.

The Need for Resistance

We have already established that performing 50, 100, or 500 reps of the same abdominal exercise will not help you progress in your workouts.

After you can perform, 3 sets 15 reps using your own body weight, levers, and added inclines, it may be time to add weights to your abdominal workout. You can do this by holding or placing a weight plate or dumbbells on your upper body.

If you are working out in a gym, ask one of the floor staff to show you how to correctly use some of the abdominal machines.

The Myth of Training Everyday

Another myth about training your abdominal muscles is that you should train them everyday. If you are working your abs to fatigue during your workouts, then these muscles need time to repair and recover, just like any other muscle in your body. Therefore, if you are not allowing time in between abdominal workouts you may be hindering your progress.

Proper abdominal training programs should be done 2 (for beginners) to 4 (for more advanced) times per week. Always allow a day in between workouts!

The Missing Piece of the Puzzle

No matter how good your training program is and how hard you work you may still be frustrated with your lack of a flat, trim stomach. We’ve all heard the names, “love handles”, and “ponches” that refer to the layer of body fat we carry around our midsections. No amount of abdominal training will make it disappear. That will only happen once you get rid of the layer of body fat covering your midsection. You may have the most toned, well-defined abdominal muscles on the planet but no one will ever see them unless your abdominal workout is part of a balanced exercise and eating plan. The most effective way of accomplishing this is to burn more calories than you are consuming through healthy eating habits and cardiovascular exercise such as walking, biking, hiking, cycling, or a regularly scheduled fitness class.

Read The Truth About Six Pack Abs review on this site so you don’t buy in to the hype and get honest answers about abdominal exercises and stomach fat loss.

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