You know, nobody agrees on this and probably never will. There are those who say never, never use weight and then those who say you have to use resistance. The other school says in order to hypertrophy your abs you need resistance. Your example above, Mr. Powerlifter, is obviously a very genetically gifted person not to have done any direct abs exercises. I know these people exist!! For those of us who may not have that gift I feel specific direct abs work is necessary.
After a time training with plank type exercises though is just not going to cut it. Just like any other muscle that your working on. Some may need to like you said to see them because of genetics… but a low body fat can suffice. Just want to show you what my kitchen made and gym sculpted abs look like. I really had to do many direct abs exercises and when I entered a contest I really wanted to win so I doubled up on them on some good advice from a man with stunning abs.
Mark — I think 10 minutes x per week should be plenty for most recreational exercisers, assuming you are also completing leg exercises and have a well balanced exercise program. I think these are great tips and I love your website. I am a 19 year old petite girl who is an active runner, former dancer and have been doing p90x for 5 months. I agree with a lot of your theory on focusing more on HIIT than abs. After doing sprint training for two to three weeks I started noticing faster results overall and more of my msucle definition that I had built over p90x.
I just wanted to thank you for posting articles like these that help remind me that sprint training can be more effective than doing crunches every day. Keep up the good articles! Great article! Dennis — the biomechanics of upright rows with a barbell are questionable; a lot of pressure is put on your shoulder and elbow joints.
I did not do abs at all for first 6 odd months of my training. The key point to keep in mind is that the phenomenon of local muscle fatigue and discomfort should not be misinterpreted as specific recruitment of "lower" abdominal muscles. Strengthening the abdominals is essential for maintain good posture, alleviating lower back pain, preventing injuries, and improving performance in other athletic pursuits. Master the science of nutrition and the art of behavior change coaching. Jessica Matthews, M.
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Don't miss out! Save now. Be in a class of your own. Ends soon! Act now. Even then, Jay says, "a frequency of six days would only be appropriate for a low-intensity, low-resistance type of workout.
Any type of resistance or power training would require at least one, if not two, days of rest to assure adequate recovery prior to repeating the workout. Isa Herrara , a pelvic floor physical therapist and strength and conditioning coach, says another population can benefit from daily ab workouts: those who're recovering from childbirth or any type of surgery. If you fall into one of the above categories, make sure to talk to your primary care physician, physical therapist or obstetrician about what's safe for you.
The science is clear: A strong core reduces back pain and can prevent back injuries. It's definitely possible to get injured if you do ab workouts every day, Jay says. And if you have a weak core to begin with, your risk for injury is even higher, says Alesha Courtney , certified personal trainer. However, if you have a strong core, Courtney says, the risk of injury from doing ab workouts every day is probably minimal.
More isn't always better. Generally speaking, Jay says, most people shouldn't do ab workouts more than six times a week. Not only do your abs need a break, but so does the rest of your body. Without at least one rest day per week, you aren't giving your body a fighting chance to recover from the workouts you put it through.
Every gym has a set of people who train their abs almost every single day. But is it really a good idea to work on your abs daily? It is a point of contention among fitness professionals.
Your abs have four main parts — the transverse abs the deepest ones , rectus abs aka six-pack , external oblique run from hips to ribs , and internal oblique they lie below external oblique.
When you train your abs daily, your muscle endurance goes up, according to a study published in the journal Sports Medicines. If done correctly, abs exercises daily can help to bring more strength and stability to your spine. But for that, your posture, choice of exercise, the surface on which you are exercising, and number of reps you are doing matters a lot.
You must have heard umpteen times that you must power all your moves from the core, as you get all the strength from there. Basically, your core fuels the exercise, and if you have a strong core, then your overall performance increases by leaps and bounds.
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