- You don't need to exercise your abs every day.
The type of muscle fibers (slow and fast-twitch) making up the abs are proportionately different than other
muscles you train. However, the difference is not enough to warrant training abs every day. To get six pack abs, train
them every other day.
- Don't do hundreds of repetitions.
Contrary to popular belief, lots of reps does not equal great-looking abs. In fact, using very high repetitions
for the abs will increase their strength very little. For best results use 10-25 repetitions to
give you a great combination of toning and strengthening.
- Watch the lower body video.
Learn a variety of the best abdominal and oblique exercises. These are exercises that work, so no gadgets are required!
In addition, you'll learn how to train your hips, butt and thighs. It also includes fitness plans to keep your workouts fresh and productive! Purchase it here.
- Train the transverse muscle.
This forgotten part of the abs helps firm up the stomach and prevents your gut from protruding. One of the
most effective ways to train it is called "the vacuum". Start by lying on your back with an empty stomach. Exhale,
forcing all air out of your lungs. Then, instead of inhaling, suck in your gut farther and farther imagining your
abs almost touching your spine. Hold this position for about 10 seconds and then slowly relax. Repeat 3 times.
- Keep constant tension on the muscles.
DO NOT let your abs rest between repetitions! Keep them contracted at all times. When you are performing
crunches, for example, don't go down to the resting point.
- Remember to breathe.
Exhale on effort, which is the portion when you are "squeezing" your abs. If you forget to breathe,
you will quickly fatigue and may even cramp up.
- Visualize!
It is common to just go through the motions without thinking about "squeezing" your abs.
Focus all of your attention on your abs and really "squeeze" at the top of each contraction. Get ready to burn!
- Stretch between sets.
This is important to prevent cramping if you are working your abs to their full capacity. To do this,
lie on your stomach (push-up position with your elbows next to your body) and press your pelvis into the floor
while pushing through the palms of your hands to extend your arms. This is often referred to as the "cobra stretch."
Make sure your pelvis remains on the floor while you stretch your abs. Breathe deeply and relax your muscles
further to increase the stretch.
- Use proper form and spinal alignment!
It is important to prevent neck and lower back pain while training the abs. Due to the complexity of learning
how to train abs from text or pictures, it is highly recommended
you view proper form by a trained professional to stay injury-free and get best results.
- Experiment with a variety of exercises.
Although there are over 30 abdominal exercises I can think of, most people stick with only 2 or 3 of them
because they either don't know how to perform other exercises or they forget. Don't let this happen to you!
- Don't forget obliques!
Did you know the obliques provide more support for your lower back than the abs? Besides increasing
lower back stability and reducing the chance of lower
back pain, they look incredible. The lower body video demonstrates plenty of oblique exercises, so begin training them now to reap the rewards!
- Forget about traditional sit-ups!
In terms of working the abs, they are useless. When you do traditional sit-ups, the more powerful hip flexors
take over the weaker abdominal muscles. Contraction of these powerful hip flexor muscles cause the body to flex at
the hips. On the other hand, abdominal exercises such as the crunch cause the body to "curl up" and contract at the abs.
- Forget about ab gadgets!
No method is more effective or safe than training with your own bodyweight. This was recently proven
by an American Council on Exercise-sponsored study conducted by Dr. Peter Francis at San Diego State University. Out of
the top 5 abdominal exercises, all of them used the person's own bodyweight (as demonstrated in the Mr. Trainer videos).
