I've been getting lots of questions about ab training lately; everyone wants a six pack, but most of us seem to go about obtaining one in all the wrong ways.

Here are just a few questions I get, along with some answers.

No matter how many crunches I do, I can't seem to get a six pack. Why?

Getting visible abdominal muscles or "abs" depends on reducing the amount of fat covering them. Getting the six pack of your dreams depends on developing the underlying muscles as well...but that doesn't take 300 crunches! Your ab muscles are just like any other muscle group in your body, it will respond when trained with a reasonable number of reps/sets just a couple of times a week. You will never be able to actually see that six pack, however, if there is a heavy layer of fat covering it. To get rid of the fat, your diet and cardio have to be ON-POINT, bringing your bodyfat to single digit percentages.

Will doing lots of situps reduce fat around my midsection?

NO.

There is no such thing as spot reduction, so concentrate your efforts on losing fat all over your body--done only through proper nutrition and a sound training/cardio routine.

What is the best way to train abs?

Any exercise which causes your sternum to move toward your pelvis or your pelvis toward your sternum will do the job. Everyone has his or her favorite ab exercise. Here are some of mine, divided into upper and lower ab movements:

Lower abs:

* lying leg raises
* reverse crunches
* vertical lying leg thrusts
* hanging knee raises
* hanging leg raises

Upper abs:

* ab crunches
* 1/4 crunches
* cross-knee crunches
* pulldown crunches

If you aren't sure how to perform any of the above, feel free to email me & I will point you to a video or an illustration on the web demonstrating the proper form for that particular movement. Do no attempt to "experiment," as improper form may result in serious spine injury.

Does the order in which I perform the exercises matter?

I believe this to be individual just like anything else...though my favorite way to start out ab training is with the lower abs, simply because they're my weak point.

How do I construct an ab routine?

Here are some guidelines:
* Perform sets in the 15-30 rep range, as I find that's what works best for myself as well as my clients.
* Do anywhere from 2 to 4 sets per exercise, but NO MORE.
* Take short breaks between sets, as abs don't take long to recover.
* Perform ab crunches slowly (2 secs/rep), focusing on squeezing the abs for a better contraction.

How often should I train abs?
I personally don't recommend training them more often than 2-3 times weekly. Try utilizing different movements each time.

Should I do side bends to reduce my love handles?

NO.

"Love handles" are made up of the same fat that's covering your abs...and they too can only be lessened by following a clean, sound diet and a good cardio routine. NO SUCH THING AS SPOT REDUCTION.

By the way, working on ANY muscle group will cause it to grow, so unless you'd like to thicken your waist, I recommend discontinuing training your "love handles."

There you have it, some of the most common "How Do I Get a Six Pack" questions I find in my inbox on a daily basis. If you have a question that went unanswered, please feel free to email me.

Now get to it...your washboard abs are waiting to be uncovered. ;o)

Labels: Training Tip