No Crunch Abs Training

Posted on August 30, 2010 | Category: Featured, Fitness Trivia

One thing that a lot of people do not understand is the exact role of the abominable muscles. It is important you understand this as it directly impacts the way you should be training your abs, especially if you are looking for a six pack. It may surprise you to learn but the main role of abs is stabilizing. Your abs are what keep you up right.

This means your ab routine should focus more on spinal stabilization not spinal flexing (crunching). One thing you will notice in training your abs this way is that you will not feel the same intense burn you are used it when crunching, but do not be fooled your abs are getting a killer workout. Following the exercises ab exercises listed you will take your weight bench workout routines to new heights.

This ab routine will give you stronger more stable abs. Before you look at the exercises it is important to note that you need to focus on losing body fat if your main goal is getting a killer six pack. The second issue is that people have a tendency to over train their abs.Your abs are actually a very small set of muscle and do not require a lot of attention if you train them the right way.  Focus on your abs no more than two times a week. Now that we have covered the basics lets look that the exercises you need to start doing.

Exercise 1: Plank
Assume a pushup position bending the arms so your forearms are able to lay flat on the floor. Maintain your body in a straight line not letting your hips sag. Flex your core like you would if you were about to be punched. Hold for 30-90 seconds depending on ability. Rest 30 seconds, and repeat 2 more times.

Mountain Climber

Get into pushup position with your hands flat on the floor, tighten your abs and bring your right knee to your chest and hold for 2 seconds. Then alternate with the left leg. Complete 15 reps for a total of 3 sets.

Side Plank
Lying on your left side prop up your upper body up with the left forearm. Raise your hips up forming a straight line from ankles all the way to your shoulders. Tighten your abs and hold for 30 seconds and then repeat on the right side. Rest 30 seconds, and do 2 more sets.

Swiss-ball Knee Raise
In the pushup position place your feet on top of a swiss ball. Tightening your core raise your hips and pull the ball forward toward your chest. Do a total of 3 sets of 15 reps, followed by a 30 second rest.

When you start training you abs in the right way you may not feel the same burn you are used to but you will see results faster than ever before. Use these tips to take your flat weight bench training to the next level.

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