A: The quest for the elusive six-pack often leaves guys hitting their midsection hard after every workout thinking more will inevitably be better. The truth is that your abdominals are just like any other muscle in your body. They need some rest in-between exercise bouts as well. Doing some crunches or planks at the end of every workout leaves your midsection in a constantly overworked state, preventing any results you’d like to see.
To get results and prevent overtraining, focus on hitting your core two to three times a week post-workout. During those workouts, aim to include a variety of core exercises—not just crunches. Planks, cable woodchops, and abdominal rollouts are all good variations to include. Also, aim for the bulk of your program to consist of total-body exercises that are going to involve your core like front squats, deadlifts, and standing shoulder presses. When choosing sets and reps, also be sure to mimic your current training program. If the rest of your training is geared toward increasing maximal strength and power, then your core moves should focus on that as well (shifting to medicine ball throws versus woodchops for instance). As with other muscle groups, vary the exercises and intensity to constantly see results and avoid overtraining.
When focused on definition, don’t forget about nutrition. 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
Slide Show: Exercises To Improve Your Core Strength
. Hit your abs with a variety of exercises a few times a week, and use the rest of the time to improve your nutrition.
Jeremey DuVall is a personal trainer based in Denver, CO. He received a Master’s degree in Human Performance from the University of Florida while specializing in strength training for endurance athletes. For more on Jeremey, check him out atIt's a new year, which means there’s no time like the present to finally tone up your tummy. You found a bunch of quick abs workouts and plan to do them everyday, because that’s the best way to chisel your middle, right?
Not quite. When you do the same exercises every day, you may be causing more harm than good. “Every time you strength train, you cause micro-tears in the muscle, ” says Astrid Swan, NASM-certified master trainer at Barry’s Bootcamp in West Hollywood, CA (who also has a killer six-pack). “The muscle needs time to heal, and as it heals, it grows and you see results.” By doing the same exercise, or working out the same part of the body over and over again, you won’t get more fit or make gains. Instead, you’ll be more prone to plateau or cause an overuse injury. “Your abs are like any other muscle you train, so giving time for the muscles to grow and heal is crucial, ” says Swan. “When I do an abs circuit, I use variety and I also give my abdominals and body time to rest and recover.” (The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you've been waiting for!)
Benefits Of Abdominal Workouts
Strengthening the core is important, not only to achieve a flat belly but also for improved posture, balance, and to help relieve lower back pain. But like most things in fitness, too much of anything is not a good thing. “All the benefits of strengthening your core can revert back if overdone, ” says Swan, “with postural issues and muscle imbalance being the most significant.”
Plus, a big part of getting your abs in check has to do with what you’re eating. “You have seen the memes on social media!” says Swan, noting that abs really are made in the kitchen. “Working on your abs in the gym is very important, but not as much as working on the ingredients you are consuming. No amount of variation with crunches will develop a six-pack if you are over indulging in the calorie department!”
So what’s the best way to get results? Swan suggests balancing a healthy diet with cardio and strength work. “I recommend to my clients work out hard five times a week, taking a day between for a lighter workout and a full day of rest, ” says Swan. “My advice is to work out hard and then let the body recover. You will see results faster and be happier with your efforts from working out!”
Core Workouts At Home: Try These Beginner Workouts & Exercises
, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.
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Best Ab Exercises Using Dumbbell Weights
'Why I Started Lifting Weights At 40' Gisele Bündchen Has Toned Abs In 'Vogue' Pics Lululemon High-Waisted Leggings Are Up To 58% Off Rachel Brosnahan Has Toned Legs In Miniskirt PicsJust ask a couple of “experts.” Chances are you’ll get a different answer from each person you talk to, and end up feeling even more confused about what to do.
And when it comes to working abs, not only will you get different advice about which exercises to do, but how often you should do them.
Now, I’m not implying that anyone is intentionally spreading misinformation. There’s just a lot of folklore when it comes to properly sculpting ab muscles.
How Much Do You Really Know About Building Abs?
Remember, when you exercise, you are challenging your muscles and even damaging them to a slight degree. That damage, however, is a good thing. That’s because in response, your brain decides that the muscle needs to be rebuilt bigger and stronger.
So, if you slightly damage a muscle and don’t let it completely recover, you’re not getting the most out of your workouts.
Now, I understand how zealous people can be when working on their six-pack, but denying your abs proper recovery time will not only stop you from making progress, it could potentially do some real, lasting damage.
Do You Really Need To Be Doing Ab Workouts?
As you probably guessed, I disagree. Again, your abs need time to recover before you put them through the rigors of exercise again.
Tend to recover faster than other muscle groups, simply because they’re used to working all day, every day. They support your spine through every movement you make.
Even sedentary individuals who rarely exercise use their abs on a regular basis. After all, these muscles are about a lot more than just looks – they work to keep you upright, balanced, and mobile in almost everything you do.
Hate Crunches? 6 Better Core Exercises For Beginners
Exactly how often you should train your abs is a hard question to answer, because we’re all different. There are many individual factors that play into the answer, like your diet, overall lifestyle, fitness level, and training style, which all impact your recovery speeds.
Usually, however, I recommend at least two days of rest each week. It’s up to you how you distribute those recovery days.
The most common approach is to work your abs every other day during the week. And since most people should only be strength training three time each week, this fits perfectly.
How To Engage Your Core: Steps, Muscles Worked, And More
If you’re doing dozens of crunches and sit-ups, you’re not going to get the results you want, and you also could end up with a sore back and muscle imbalances.
Instead, I recommend doing stability exercises that challenge your core from 360 degrees – exercises like planks, bird dogs, and more – which you can find in this illustrated list of the 14 best ab exercises.
If you want to have a visible six-pack, you need to burn belly fat – and to do that, you need to burn fat over all parts of your body.
Best Core Exercises For Toned Core & Abs
The abs aren’t big muscles. They don’t need a lot of calories to function, which means that doing ab work isn’t going to make a noticeable difference in either your overall body fat.
And it also won’t target the fat on your belly, either. The idea that you can selectively train a certain muscle group and just burn fat from that area is called “spot training.” And, according to a massive pile of research, it is a myth. (1)
When you work out, instead of burning only the fat surrounding a working muscle, your body pulls it from wherever it wants. The exact order and proportion of this fat use is dictated by gender, genetics, medical conditions, and several other individual factors.
Can You Exercise Your Abs Every Day?
And even if we aren’t worried about strength and only care about how your abs look, you’re going to want to train your abs.
No. You might have a flat stomach, but that distinct shape is based on the actual layout of the muscles. Without proper training, the fibers just won’t stand out enough to be visible.
Body fat is burned from across the body. The most effective way to shed pounds, then,
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