Unique Original Articles » The four different areas of the abdomen (rectus abdominus, internal and external obliques, and transverse abdominus) need to be worked in isolation as well as with combination movements to produce synergy. This includes creating variety via an appropriate pool of exercises, utilizing correct technique, exercising in a full range of motion, using overload and progression principles, controlling speed of movement, maintaining constant tension, and properly controlling workout length, workout frequency, and recovery time. Article Source: http://EzineArticles.com/6527728

Even though the abs are critical to movement function and well-being, they are mostly seen as the standard to achieving physical perfection. Almost everyone who works out these days is concerned with having a flat midsection or six-pack abs.

There are literally thousands of ab workouts floating around the internet and in all the popular culture magazines and fitness publications these days. There's no shortage of information. Unfortunately, there's no shortage of really bad or ineffective information either! To ensure a balanced abdominal workout, you need to do more than just plop down on the floor and crank out hundreds of sit-ups. The four different areas of the abdomen (rectus abdominus, internal and external obliques, and transverse abdominus) need to be worked in isolation as well as with combination movements to produce synergy. This includes creating variety via an appropriate pool of exercises, utilizing correct technique, exercising in a full range of motion, using overload and progression principles, controlling speed of movement, maintaining constant tension, and properly controlling workout length, workout frequency, and recovery time.

Try these five tips for success:

1) Frequency - Your abs can be trained several days per week depending on the load you place on them. A training session where you performed weighted abdominal exercises may require more days of rest than one where you only used bodyweight exercises.

2) Volume - Depending on how many times per week you train your abs, do 2 to 4 sets per exercise. If you train abs twice per week, do 3-4 sets per exercise. If you train abs 4-5 times per week, do just 2 working sets per exercise.

3) Exercise Selection - Make sure to choose four exercises for each ab training session. One each for upper and lower abs (rectus abdominus), one for the obliques and one for the transverse abdomninus.

4) Load/Reps - Be sure to use varying degrees of resistance. If you literally need to make your abs stronger and thicker, use weighted exercises performed in the 8-12 rep range. Using higher rep/lighter weight or no weight exercises in the 15-30 rep range is more appropriate for endurance goals.

5) Timing - Always train abs AFTER your regular weight session or on a separate day. Since the abs are vitally important for stability and spinal safety, it's important not to fatigue them prior to a rigorous workout.

The reality is that there are NO shortcuts to awesome abs! The only way to achieve a flat midsection or six-pack abs is through a combination of consistent, appropriate abdominal work, a disciplined diet, and regular cardiovascular exercise. Having a good plan is half the battle to attaining great abs now!

In future articles, I will cover some myths about ab training and lay out some detailed plans for you to try. I'll also cover the role of an effective eating plan in helping you achieve your goals.



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