Want thick, dense abs that stand out like a washboard? Want a ripped midsection with veins and shredded striations? No? How about this: Want to look good naked? If you answered yes to any of those, you’ll want to be sure you’re not making any common ab training mistakes.
You will never achieve any of the above goals or personal goals if you train your abs once a week with three sets of crunches for 100 reps, or if you eat like a horse. Avoid these 6 common abdominal training mistakes and your abs will dial in. Whether you are a bodybuilder, an athlete, or a novice, chances are you are making several of these ab training mistakes in your training right now. Take heed!
The core performs many important functions, such as energy transfer and stabilization. There are many core exercises that athletes use to make their cores stronger. However, many people who lift as a hobby, and even some professional bodybuilders and athletes, look at the core from a more aesthetic point of view. So, they only do exercises that promise a six-pack rather than highly effective core exercises, such as Anti-rotational Press, which strengthens accessory muscle groups rather than just 6-pack “show muscles”.
One thing to note is that the core is more complex than a six-pack. To optimally maximize core usage, you not only need exercises like crunches and hanging leg raises. You also need to work your inner core; the parts that connect to the lumbar vertebrae (located around the lower back).
This is where core exercises like the anti-rotational press come in. In general, anti-rotational movements work the core by forcing it to stabilize your body regardless of strong resistance from one side. In the process, they work other muscles in your core apart from the rectus abdominis (the six-pack muscles), such as the Erectus spinae, transverse abdominis, and your obliques.
Everyone wants a flat stomach but we don’t always get what we want, such is life: we have to hustle for the muscle. To get rid of excess body fat and lose unsightly belly fat, it is important to do both conditioning as well as weight training exercises. Stubborn belly fat cannot be targeted by spending extra time on ab exercises. Instead, you need to focus on how to strengthen your core and build up the supporting foundational blocks to influence the aesthetics of your v-shaped, chiseled midsection.
Of course, nutrition is responsible for 75% of your fat loss results, but you still need to strengthen your core by performing the exercises below. Perform all the exercises in a single day by pairing larger muscle groups (chest, back, legs) with smaller muscle groups (shoulders, triceps, biceps, abs), or spread them out across the week, adding additional exercises to further target a specific muscle group pairing each day, for example:
Now, let’s take a look at our 7 awesome exercises and variations for strengthening your core, and how to use them together in a circuit to bring out those six-pack abs.
Some people have difficulty getting six-packs, and others have trouble believing that abs are made in the kitchen and not the gym, but this doesn’t downplay the importance of exercising and strengthening the core. Having strong muscles in your abs and back make it easier for you to do everyday tasks; from lifting your kids (and pets) to carrying your groceries.
A solid core can also help you to maintain good posture and prevent back pain. As important as exercising the core is, crunches are boring. Keep reading to find out five great exercises you can use to strengthen your core.(more…)
Nowadays, it seems everyone is after a toned midsection. Some people won’t even stop until they achieve shredded washboard abs. A six pack has come to be an important quest for many persons, however, many are misled as to the method to obtain it.
One common misconception is that cardiovascular exercise is the most important aspect of dialing in a six pack. Another misconception is that doing 1000 crunches a day is most important. Wrong on both accounts! Diet possibly plays the greatest role in obtaining a six pack. Let’s see why.
I’ll get around to writing up a more detailed explanation shortly. For now, here’s a great video showing you how to do windshield wipers. It’s not an easy exercise but it will pay off with wonderous results.
Some people have difficulty getting six-packs, and others have trouble believing that abs are made in the kitchen and not the gym, but this doesn’t downplay the importance of exercising and strengthening the core. Having strong muscles in your abs and back make it easier for you to do everyday tasks; from lifting your kids (and pets) to carrying your groceries. 
