ABS [A THREAD]

I love training Abs.

But I see a lot of bullshit out there.

The best way to show off a rock-solid six pack is to diet down so you can see them.

Some will have to drop to ultra-low levels of body fat if they are stunted genetically.

However here’s some tips to build the best set of abs you can:

Study the anatomy of the abs and you learn the best way to train them.

Your abdominal section has 3 roles

- Flex the spine (Rectus Abdominus)
- Bend Sideways (Obliques)
- Compress ab region (TVA)

So these are the movements you must train!

FLEX THE SPINE:

Crunches! Plain and simple!

Not sit-ups!

Lock your legs under something and flex the spine.

Stick to a slow tempo with pauses, and focus on fully breathing out at the top of the movement;

BEND SIDEWAYS

Side bends are the obvious answer here, but not always the best.

So many bend too far, lose tension or hold dumbbells in each hand

You only bend as far as the spine allows. Anything else comes from your hips;

COMPRESS THE ABDOMINAL REGION

You will have heard of vacuums etc, but we want to compress the region without necessarily just sucking in.

Tense your mid-section hard like someone is about to punch you!

Now you’ve compressed properly;

Wanna know the KING of all AB exercises?

One exercise that can combine all 3 roles?

- Hanging Leg Raises!

Flexes the spine, compresses the mid-section and can easily add a side bend/rotation at the top.

These are often down wrong though;

Yes “legs” are in the name.

The aim is not to swing your legs up though, this only works your hip flexors!

Either let your legs hang straight (tough) or have them already bent.

Now focus on bending at the spine, one disc at a time until your knees are up by your chest;

Then slowly return to the start.

If hanging is too hard you can do these on a flat surface (floor/bench) teaching yourself how to flex from the abs properly

Once easy you can move to a small incline, then 45degress, then hanging.

Use straps for grip

Keep your ab work simple, progress them like you would any other exercise, so change tempo and add weight.

Stop doing mega high reps until you feel “a burn” or just swinging your legs around;

If this thread has helped you, please RT and like the thread. It would be beyond appreciated!

I am also here to answer any questions you have at all!