The Desired Six Pack Abs And How To Train Them (Part 4)
A SAMPLE ABS WORKOUT
Are you ready to start your journey towards six pack abs?
The problem is you have no idea what you should do. Here is a sample routine that is a good place to start. Remember it is important when you are just starting out to learn proper exercise technique. Any bad habits you learn in the beginning will tend to stick with you, so remember if you need help just google the exercise and lots of options will become available to you.
Beginner’s Ab Workout:
- Cable Ab Pulldown 3 X 15 (add weight)
- Straight Leg Raises 3 X 15
- Hyperextension Side Bends 3X 10-15 (add weight)
- Ab Wheel 2 X 20
Cable Ab Pulldown
– This is one of the best ab exercises because it allows you to use weight, and to train the abs while standing.
Lying on the ground and training you abs is very unnatural, you need to learn to contract your abs while standing. For this exercise you need a cable machine with a high pulley and a triceps rope.
Take a normal athletic stance face away from the machine. Take the handles and pull them down around the back of your neck so you can hold them against your chest. From there you perform a standing crunch until your upper body is perpendicular to the floor; then return to an upright position.
Straight Leg Raises
– Grab a high bar and just hang until all the momentum goes away.
From there you flex your entire body, especially your lats and abs. With your legs straight begin to lift them. Your goal is to get your feet to the bar, but you may need to work up to that. At the very least you should bring your legs to parallel to the floor. Lower your legs and repeat.
Hyperextension Side Bends
– On a 45 degree hyperextension bench, begin by standing sideways. Make sure the pad is properly placed against your hip and lower yourself down towards the floor.
When your upper body is parallel to the floor flex your obliques hard as you return to your starting position. This is an exercise that you can add weight to by using a dumbbell in the hand closest to the floor, a weight plate against your chest, or a weight plate behind your head.
– This basic exercise is often overlooked, but it is very effective. It is basically an ab plank with movement added.
Simply kneel on the floor and grip the handles of the wheel in front of you. Slowly roll out as far as you can, and then contract your abs as you return to the starting position. Once you have gotten the hang of it you can roll out to either side instead of just a straight line for added variety.
Chances are if you are consistent you will quickly out, grow this workout. However, when you are just starting out it is always a good idea to keep it simple. Obviously there are many more advanced techniques that you will learn as your progress, but this routine is a good place for you to start.
HOW TO AVOID THE COMMON PITFALLS
So many people want six pack abs, but very few people have them. Have you ever wondered why that is? The truth is that many people train their abs incorrectly and get poor results. Those poor results lead to them giving up. So how can you avoid making the same mistakes that they are making?
Top 5 Ab Training Mistakes:
- Doing Too Many Crunches
- Not Enough Intensity
- Not Actually Training Abs
- Only Training Upper Abs
- Trying to Out Crunch a Poor Diet
Doing Too Many Crunches
– Crunches are a great exercise for six pack abs, but they aren’t the only exercise. Too often people fall into the trap of just doing crunches, and obviously this is far from optimal. Your abs are made up of numerous different muscles, they move in different direction, and in different planes. You have to constantly hit them from different angles to get results.
Not Enough Intensity
– For some reason people think that high reps are the only way to train abs. This simply is not true.
Your abs respond to training just like any other training, and constantly doing sets of 50 is not always the best way to go. You need to vary your intensity of your ab work just like you would any other muscle group. In fact you should focus on training to grow your abs instead of just toning them. It is almost impossible for your abs to get too big, so mix in some intensity techniques and get them growing.
Not Actually Training Abs
– This actually happens more than you might think. Some people think that they can just diet and cardio their way to a six pack.
Other people try to work their abs but miss the mark. They end of spending the majority of their ab workout hitting their hip flexors and aggravating their spinal erectors. If you want six pack abs you have to actually train your abs, and you have to train them correctly.
Only Training Upper Abs
– This is similar to the above mentioned mistake. You have to understand that the abs consist of much more than just the upper rectus abdominis. The truth is there are 4 ab areas to train.
The other 3 include the lower rectus abdominis, the obliques, and the transverse abdominis. When you train your abs and only hit the upper abs it is similar to training your arms and only doing biceps. For complete development you have to hit all the ab muscles.
Trying to Out Crunch a Poor Diet
– This is one very common mistake. They think that they can have a bad diet, and if they just work hard enough they will still have a six pack. Unfortunately, this just isn’t true. There is a saying that you can’t out train a bad diet, and it is very true. Yes, you build your abs in the gym, but you remove the fat that is covering them in the kitchen.
While there are more mistakes that can be made when it comes to ab training, these seem to be the most common. If you concentrate on avoiding them your ab training will be well ahead of the game. With consistent, intelligent ab training you can get the six pack you want.