Our name can’t be ABS if we didn’t know a thing or two about how to train them. So what should you do to sculpt your abs? Our expert personal trainers have put some ideas together for you.
Can you get abs without directly training them?
Yes, not everybody with a six pack is getting it from thousands of reps on sit ups. To see your six pack you are going to have to get your body fat percentage low. If your body fat is low enough, abs can be visible. Abs muscles can also be indirectly trained with exercises including squats, deadlifts and chin ups.
Does that mean I don’t need to train my abs specifically?
We don’t think so! Remember, abs are a muscle and like every other muscle if you want them to grow, you need to train them directly. It is also crucial to building a strong core and not only about the aesthetics.
Aren’t abs made in the kitchen?
Your diet is definitely a crucial part to getting your six pack through. If your body fat is too high, you won’t see your abs. But it is also important to train the muscles properly, If the muscles aren’t there, even with low body fat you might not see them.
ABS Training tips
Keep reps low. Between 10 and 15 reps is a good range. Contrary to what people think, using lower reps with higher weight is going to do a lot more for you than thousands of crunches.
Perform ABS in circuits of 2-4 stations with 30-45 seconds rest after each circuit.
Focus on breathing out hard on the contraction and squeezing on your ab muscles hard through the exercise.
4 sets. 10-12 reps each station. Rest 45s after each circuit
A1. Decline leg raises
A2. Decline sit ups
A3. Hanging leg raise
A4. Barbell roll outs
3 sets 15 reps each exercise. Rest 30s after each circuit
B1. Plank feet touch
B2. Seated kettlebell Russian twists
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