Friday, March 4, 2011

Build abs of steel without machines

No matter how much we insist that in order to see your abs you have to do diet and cardio, we shouldn't underestimate the value of direct ab training. Frequently asked questions include the following:
1. Which are the best ab exercises?
2. How many sets/reps should I do?
3. How often should I train abs?
4. Should I use extra weight?

The answers:

1. The best ab exercises are performed on the so-called roman chair. We need one movement for the rectus abdominis:

and one for the obliques (side abs):

If you train at home, then the best choice for the rectus is the following:

If you don't have a pull-up bar, do this:

and broomstick twists for the sides:

Finally, if you want to use an ab machine no matter what, this is the only one that deserves your time:

These are the best ab exercises. You don't need anything else.

2. Here the answer is brief: do 2-3 sets of 20-30 reps each.

3. If you are a beginner, perform two exercises (one for the rectus and one for the obliques) three times weekly. If you are more advanced, you can go ahead and work out every day, alternating between rectus and obliques. For example: Monday rectus, Tuesday obliques, Wednesday rectus etc. Ideally you should do your routine in the morning.

4. This subject is somewhat of a taboo. The right way to do it is the following: When even 30 reps seem easy, it's time to add weight. However, this isn't practical on many exercises, and this is one of the advantages of the roman chair, as seen here:

Spring is coming. Hurry up!

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