THE AB FACTORS:
Ian Graham, CPT and Bryan Kavanagh, BSc CSCS
Do you have a problem revealing your rock-hard chiselled abs to the public?
Yes? Why so?
Oh, they aren’t “ready” yet?
Let’s be honest for a moment. They never are ready. You’ve been saying for years, “Just another week, that’s all I need,” or “I just don’t have good abs.” These may be causes of your problem, but perhaps you haven’t considered the following factors:
1. The Genetics Factor
Regardless of what you’ve been told or what you’ve read, genetics is a major factor. It’s not a limiting factor in your ability to attain six-pack abs, but it’s a key factor nonetheless. The shape of your abdominals is decided at birth, so deal with it. I know guys that have twelve percent body fat and still have ripped abs, and guys at seven percent that are still struggling to reveal the bottom of their abs. You cannot change the shape of your abs or make the cuts between your abs deeper using abdominal exercises.
I’ve seen guys doing crunches with the smallest range of motion conceivable in a vain effort to deepen the gaps between their abs. You can’t non-surgically change the shape or orientation of your muscle. Concentration crunches-or whatever you want to call them-are futile, and a nonsensical way to try to develop a deeper cut. I hate to be the bearer of bad news, but the only way you’re going to deepen your cuts is to fix your diet and lose some bodyfat. Period. This introduces us to the bodyfat factor.
2. The Bodyfat Factor
Next to genetics, this is the most important factor of them all. You MUST lower your bodyfat in order for your abs to show up. You can do all the abdominal work in the world, and even the right type and amount of weight training, but if you don’t reduce bodyfat, you’ll never see your abs and your dreams of having a six-pack will have to be put on hold.
Some people will be able to see their abs start to appear at around ten to eleven percent bodyfat, whereas most will need to be down around seven or eight percent to see signs of their six-pack coming through. This has a lot to do with genetics, and it’s out of your control.
To attain a true six-pack, where your abs are really popping, you’ll have to drop down to six percent bodyfat or less, and that can only be achieved by using an effective resistance training program, metabolic-type work like intervals and circuit training and, most importantly, nutrition. It’s been said before-but let’s say it again-that your abs are made in the kitchen, so get your kitchen in order and start eating clean to get, and keep, those abs lean! That transitions us nicely into the nutrition factor.
3. The Nutrition Factor
Your abs, along with the rest of your physique development, originate in the kitchen. You can’t overcome poor nutrition with training. I know you’ve heard it before, but you’ll still have that cheeseburger and tell yourself you’ll train it off later in the gym. It doesn’t work like that, trust me. You shouldn’t be training to battle poor nutrition. If you do, you’ll be chasing your tail for years. You need to address your current goals: revealing those abdominal muscles, not training hard to stay the same and maintain your current physique. That’s essentially what you’re doing!
“Insanity: doing the same thing over and over again and expecting different results.” - Albert Einstein
When it comes to nutrition, you have to “eat clean,” so do it! You know this already, but you’ll have that chocolate bar and make your next training session about compensation, and not about advancing to the next level of leanness. If you want to get your abs lean and develop a six-pack you can be proud of, you need to be strong and resist eating crap!
Supplementing with high quality fish oil has actually been shown to assist with bodyfat loss, especially in the abdominal region. This wonderful supplement has shown exciting results that are about as close to non-surgical spot reduction as you’re going to get!
Keeping yourself hydrated is essential when you want to show off that chiselled six-pack. I know you think water has nothing to do with your abs, but there are a number of reasons I’ve mentioned water here. If you’re dehydrated, your body will retain water. Your body stores water in the only available storage space under your skin. This stored water will actually look like excess fat.
Drinking water will keep you occupied, help you satisfy cravings and actually speed up your metabolic rate. All of these factors are minor, but they add up and contribute to revealing your abdominal muscles.
4. The Exercise Factor
You may be surprised to see exercise or training so far down the list of factors. It’s an obvious factor in your abdominal development, but not the biggest. The primary training mistake people make when trying to develop six-pack abs happens when they’re performing ineffective programs and exercises.
When it comes to exercising or training for the attainment of six-pack abdominals, you need to train using big compound lifts, unilateral exercises, bodyweight exercises, sprint training and metabolic-type work, and you need to incorporate some highly effective abdominal exercises.
The focus needs to be on resistance training, and it must be resistance training for the entire body, making sure you target the body’s metabolic hot spots (your back, chest and lower body). We’re looking to stimulate your metabolism and create an afterburn effect that burns fat after the workout as well as during.
5. The Cardio Factor
Cardio is always going to be a key factor in your quest to achieve lean six-pack abdominals. I have a problem here, too. Too often, people engage in the wrong modes of cardio. They perform routines that are time consuming and damaging to the metabolism, and they burn off precious muscle in the process!
Low intensity cardio training has its time and place. Go for a stroll or walk the dog. Do not go to a gym and creep your way through a “cardio” session. You’re there to train, so do it. Introduce intervals into your training routine, rev up your metabolism, and start burning some real fat.
In order to accelerate fat loss, you need to engage in high intensity cardio routines and start thinking about intensity when it comes to your cardio routines, not duration.
6.The Crunch Factor
This is listed last because crunches and all other “direct” abdominal exercises are the least important piece of the puzzle for achieving a lean set of abs. The biggest mistake most people make when training to achieve ripped abdominals is zoning in on them exclusively.
On the surface, it appears to make sense. Your abs flex your spine, so flexion becomes the primary exercise mode for developing abs. This is the “crunch.” Your biceps can rotate your forearm, but that doesn’t mean you’ll develop massive biceps if you stand there twisting your arms. This also holds true for the abdominals.
These factors are an essential blueprint for you to follow if you’re serious about revealing your abs once and for all. If you follow the principles outlined above, your six-pack is guaranteed.
Ian Graham, CPT and Bryan Kavanagh, BSc CSCS
Co-Authors of ‘The Athletic Body System’
www.athleticbodysystem.com
Ian Graham, CPT and Bryan Kavanagh, BSc CSCS
Do you have a problem revealing your rock-hard chiselled abs to the public?
Yes? Why so?
Oh, they aren’t “ready” yet?
Let’s be honest for a moment. They never are ready. You’ve been saying for years, “Just another week, that’s all I need,” or “I just don’t have good abs.” These may be causes of your problem, but perhaps you haven’t considered the following factors:
1. The Genetics Factor
Regardless of what you’ve been told or what you’ve read, genetics is a major factor. It’s not a limiting factor in your ability to attain six-pack abs, but it’s a key factor nonetheless. The shape of your abdominals is decided at birth, so deal with it. I know guys that have twelve percent body fat and still have ripped abs, and guys at seven percent that are still struggling to reveal the bottom of their abs. You cannot change the shape of your abs or make the cuts between your abs deeper using abdominal exercises.
I’ve seen guys doing crunches with the smallest range of motion conceivable in a vain effort to deepen the gaps between their abs. You can’t non-surgically change the shape or orientation of your muscle. Concentration crunches-or whatever you want to call them-are futile, and a nonsensical way to try to develop a deeper cut. I hate to be the bearer of bad news, but the only way you’re going to deepen your cuts is to fix your diet and lose some bodyfat. Period. This introduces us to the bodyfat factor.
2. The Bodyfat Factor
Next to genetics, this is the most important factor of them all. You MUST lower your bodyfat in order for your abs to show up. You can do all the abdominal work in the world, and even the right type and amount of weight training, but if you don’t reduce bodyfat, you’ll never see your abs and your dreams of having a six-pack will have to be put on hold.
Some people will be able to see their abs start to appear at around ten to eleven percent bodyfat, whereas most will need to be down around seven or eight percent to see signs of their six-pack coming through. This has a lot to do with genetics, and it’s out of your control.
To attain a true six-pack, where your abs are really popping, you’ll have to drop down to six percent bodyfat or less, and that can only be achieved by using an effective resistance training program, metabolic-type work like intervals and circuit training and, most importantly, nutrition. It’s been said before-but let’s say it again-that your abs are made in the kitchen, so get your kitchen in order and start eating clean to get, and keep, those abs lean! That transitions us nicely into the nutrition factor.
3. The Nutrition Factor
Your abs, along with the rest of your physique development, originate in the kitchen. You can’t overcome poor nutrition with training. I know you’ve heard it before, but you’ll still have that cheeseburger and tell yourself you’ll train it off later in the gym. It doesn’t work like that, trust me. You shouldn’t be training to battle poor nutrition. If you do, you’ll be chasing your tail for years. You need to address your current goals: revealing those abdominal muscles, not training hard to stay the same and maintain your current physique. That’s essentially what you’re doing!
“Insanity: doing the same thing over and over again and expecting different results.” - Albert Einstein
When it comes to nutrition, you have to “eat clean,” so do it! You know this already, but you’ll have that chocolate bar and make your next training session about compensation, and not about advancing to the next level of leanness. If you want to get your abs lean and develop a six-pack you can be proud of, you need to be strong and resist eating crap!
Supplementing with high quality fish oil has actually been shown to assist with bodyfat loss, especially in the abdominal region. This wonderful supplement has shown exciting results that are about as close to non-surgical spot reduction as you’re going to get!
Keeping yourself hydrated is essential when you want to show off that chiselled six-pack. I know you think water has nothing to do with your abs, but there are a number of reasons I’ve mentioned water here. If you’re dehydrated, your body will retain water. Your body stores water in the only available storage space under your skin. This stored water will actually look like excess fat.
Drinking water will keep you occupied, help you satisfy cravings and actually speed up your metabolic rate. All of these factors are minor, but they add up and contribute to revealing your abdominal muscles.
4. The Exercise Factor
You may be surprised to see exercise or training so far down the list of factors. It’s an obvious factor in your abdominal development, but not the biggest. The primary training mistake people make when trying to develop six-pack abs happens when they’re performing ineffective programs and exercises.
When it comes to exercising or training for the attainment of six-pack abdominals, you need to train using big compound lifts, unilateral exercises, bodyweight exercises, sprint training and metabolic-type work, and you need to incorporate some highly effective abdominal exercises.
The focus needs to be on resistance training, and it must be resistance training for the entire body, making sure you target the body’s metabolic hot spots (your back, chest and lower body). We’re looking to stimulate your metabolism and create an afterburn effect that burns fat after the workout as well as during.
5. The Cardio Factor
Cardio is always going to be a key factor in your quest to achieve lean six-pack abdominals. I have a problem here, too. Too often, people engage in the wrong modes of cardio. They perform routines that are time consuming and damaging to the metabolism, and they burn off precious muscle in the process!
Low intensity cardio training has its time and place. Go for a stroll or walk the dog. Do not go to a gym and creep your way through a “cardio” session. You’re there to train, so do it. Introduce intervals into your training routine, rev up your metabolism, and start burning some real fat.
In order to accelerate fat loss, you need to engage in high intensity cardio routines and start thinking about intensity when it comes to your cardio routines, not duration.
6.The Crunch Factor
This is listed last because crunches and all other “direct” abdominal exercises are the least important piece of the puzzle for achieving a lean set of abs. The biggest mistake most people make when training to achieve ripped abdominals is zoning in on them exclusively.
On the surface, it appears to make sense. Your abs flex your spine, so flexion becomes the primary exercise mode for developing abs. This is the “crunch.” Your biceps can rotate your forearm, but that doesn’t mean you’ll develop massive biceps if you stand there twisting your arms. This also holds true for the abdominals.
These factors are an essential blueprint for you to follow if you’re serious about revealing your abs once and for all. If you follow the principles outlined above, your six-pack is guaranteed.
Ian Graham, CPT and Bryan Kavanagh, BSc CSCS
Co-Authors of ‘The Athletic Body System’
www.athleticbodysystem.com
Crunch Time
Arnold Schwarzenegger
A wide variety of exercises are recommended for the abs, and I did most of them throughout my bodybuilding career. But in terms of getting the best results for your efforts, one basic ab movement is the most effective: the crunch.
The abs have one simple function: to pull the ribcage and the pelvis together. They aren’t attached to the legs, so when you do sit-ups and leg raises you primarily involve the hip flexors, and the abs have only a secondary, stabilizing function - unless, of course, you’re crunching your ribcage and pelvis toward each other.
So whatever else you do to develop your abs, some kind of crunching movement should be central to your efforts. I recommend these exercises:
>> Standard Crunch Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.
>> Reverse Crunch As the name implies, this is a variation of regular crunches. Lie faceup on the floor or a flat bench and draw your knees in close to your chest - this is the starting position. Contract your abs to lift your pelvis off the floor and roll your knees toward your forehead. Squeeze at the top for a count, then slowly lower back to the start. This move is more intense because you add the weight of your lower body.
>> Double Crunch Lie faceup on the floor with your legs straight. With your fingertips supporting your head, keep your elbows out to your sides. Next, raise your legs about 6 inches. Slowly curl your upper body off the floor, lifting your shoulder blades as your raise your chest and shoulders toward the ceiling. Simultaneously bring your knees toward your torso to meet your elbows in the middle of the crunch. Slowly return to the start position, keeping your feet off the floor at the start of each rep.
HIGHER LEARNING
Unlike other muscle groups, abs benefit greatly from sets of very high reps. When asked how many reps he did for abs, Muhammad Ali once responded, “I don’t know - I don’t start counting until it hurts.” Try this crunch-focused, high-rep ab routine either after your next regular workout or as a stand-alone ab session.
Arnold’s Six-Pack Workout
Arnold Schwarzenegger
A wide variety of exercises are recommended for the abs, and I did most of them throughout my bodybuilding career. But in terms of getting the best results for your efforts, one basic ab movement is the most effective: the crunch.
The abs have one simple function: to pull the ribcage and the pelvis together. They aren’t attached to the legs, so when you do sit-ups and leg raises you primarily involve the hip flexors, and the abs have only a secondary, stabilizing function - unless, of course, you’re crunching your ribcage and pelvis toward each other.
So whatever else you do to develop your abs, some kind of crunching movement should be central to your efforts. I recommend these exercises:
>> Standard Crunch Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.
>> Reverse Crunch As the name implies, this is a variation of regular crunches. Lie faceup on the floor or a flat bench and draw your knees in close to your chest - this is the starting position. Contract your abs to lift your pelvis off the floor and roll your knees toward your forehead. Squeeze at the top for a count, then slowly lower back to the start. This move is more intense because you add the weight of your lower body.
>> Double Crunch Lie faceup on the floor with your legs straight. With your fingertips supporting your head, keep your elbows out to your sides. Next, raise your legs about 6 inches. Slowly curl your upper body off the floor, lifting your shoulder blades as your raise your chest and shoulders toward the ceiling. Simultaneously bring your knees toward your torso to meet your elbows in the middle of the crunch. Slowly return to the start position, keeping your feet off the floor at the start of each rep.
HIGHER LEARNING
Unlike other muscle groups, abs benefit greatly from sets of very high reps. When asked how many reps he did for abs, Muhammad Ali once responded, “I don’t know - I don’t start counting until it hurts.” Try this crunch-focused, high-rep ab routine either after your next regular workout or as a stand-alone ab session.
Arnold’s Six-Pack Workout
Bending The Rules With the Dumbbell Side Bend
Give your love handles a healthy dose of hate with the one move everyone does wrong.
By Rob Fitzgerald
Forging a solid midsection is as much about diet and cardio as rocking out endless crunches. But when it comes to taking decisive action against love handles, most guys aren't sure what exercise will best attack the problem. The single most popular‚ and most misused‚ oblique exercise is the dumbbell side bend. Once you understand how this move works, the way you've been doing them, and the wacky technique flaws you'll see at any gym‚ will seem comical to you. Here are the basics to get you started.
Go Solo
You need to hold only one dumbbell. Holding two, with one in your off hand, defeats the purpose of the exercise because it provides a counterweight and takes the focus off the side you‚re trying to work. So hold one dumbbell in the hand opposite the side you're training, and concentrate on one oblique at a time.
Maintain Your Plate
Envision a thin piece of glass bisecting your body from the sides, cutting you into front and back halves. This is what's called the frontal plane. A proper dumbbell side bend should be performed only in this plane, with no forward or backward lean at any point.
Vary the Reps
Work your dumbbell side bends using two different rep schemes: with a heavy dumbbell for a moderate number of reps (sets of 6–10), coupled with a light dumbbell for higher reps (sets of as many as 40). When choosing a dumbbell for your heavy sets, make sure it's one that will force you to strain.
Make Progress
To make things more difficult and vary the way the exercise hits your obliques, adjust your arms. Hold your free arm at the side to start, then make things harder by placing it across your chest, then behind your head, and finally bent over your head (using the old gym class‚ side- stretch technique.
Give your love handles a healthy dose of hate with the one move everyone does wrong.
By Rob Fitzgerald
Forging a solid midsection is as much about diet and cardio as rocking out endless crunches. But when it comes to taking decisive action against love handles, most guys aren't sure what exercise will best attack the problem. The single most popular‚ and most misused‚ oblique exercise is the dumbbell side bend. Once you understand how this move works, the way you've been doing them, and the wacky technique flaws you'll see at any gym‚ will seem comical to you. Here are the basics to get you started.
Go Solo
You need to hold only one dumbbell. Holding two, with one in your off hand, defeats the purpose of the exercise because it provides a counterweight and takes the focus off the side you‚re trying to work. So hold one dumbbell in the hand opposite the side you're training, and concentrate on one oblique at a time.
Maintain Your Plate
Envision a thin piece of glass bisecting your body from the sides, cutting you into front and back halves. This is what's called the frontal plane. A proper dumbbell side bend should be performed only in this plane, with no forward or backward lean at any point.
Vary the Reps
Work your dumbbell side bends using two different rep schemes: with a heavy dumbbell for a moderate number of reps (sets of 6–10), coupled with a light dumbbell for higher reps (sets of as many as 40). When choosing a dumbbell for your heavy sets, make sure it's one that will force you to strain.
Make Progress
To make things more difficult and vary the way the exercise hits your obliques, adjust your arms. Hold your free arm at the side to start, then make things harder by placing it across your chest, then behind your head, and finally bent over your head (using the old gym class‚ side- stretch technique.
Abs 101Check out this quick primer on ab anatomy, and get your misection looking sharp
-By Shawn Perine
Picture this: Two guys are strolling the beach, checking out the bikinis, both of them regular gym-goers. One has 18" arms, a billowing chest and... a baby-smooth midsection. The other guy's arms barely stretch the tape to 16" and his chest, while defined, doesn't cast nearly the shadow as his buddy's. But from pec to pelvis this guy has a crisp six-pack, edged with a clearly defined pair of obliques and some nice serratus action going on.
Now, which guy's physique do you think is going to draw more attention from admiring eyes? To paraphrase ZZ-Top: Girls go crazy for a sharp-abbed man.
With this ab primer and 3-part workout at your disposal, you'll have a better understanding of your own ab anatomy and have the tools to develop an impressive six pack of your own, not to mention grab the attention of the fairer sex.
AB ANATOMY
Before delving into the routine that will turn abs of dough into abs of steel we should provide a refresher course in the anatomy of the muscle groups which together we commonly refer to as the abs.
MUSCLES YOU CAN SEE
Rectus Abdominis
This is the ol' six pack; the muscle group that turns heads, of both interested ladies and envious guys. The rectus abdominus originates at the bottom of the sternum and inserts at the pelvis and is responsible for pulling your knees up to your torso and vice versa. It's important to keep in mind that when we talk about training the upper and lower abs keep in mind it's all part of the same muscle group, just different ends of it.
External Obliques
The external obliques run diagonally down the sides of your body, between your rectus abdominus and lats. They're the ones that give the torso that detailed look that indicates a well-conditioned athlete or contest-ready bodybuilder. The function of the external obliques is to twist the body from side to side and therefore are utilized every day throughout the day, not to mention during every exercise that requires lateral stabilization.
Serratus
These are the fingerlike muscles you find running from your lats to the sides of your ribcage. Because of their positioning and connections they need to be trained differently from the other muscle groups of the abdominal region.
MUSCLES YOU CAN'T SEE
Transverse Abdominis- The transverse abdominus lies directly below the rectus abdominus and while it's invisible to the eye, training it will pay off big dividends for those looking for a slimmer waistline. Think of the muscle as a girdle that covers the front of your lower torso, keeping organs from distending out past your ribcage. Having control of your transverse abdominus can make a marked difference in the appearance of your midsection.
Internal Obliques
Lying below the external obliques are the internal obliques which, while not visible without a scalpel (ouch), serve a similar purpose to the external obliques. They actually run in the opposite direction of the externals to provide a powerful set of torso muscles that can torque the body left and right with great force and precision. There isn't a sport, from hockey to baseball to golf, that doesn't employ the internal obliques extensively.
Intercostals
These muscles actually run beneath and between the ribs and aid in inspiration and respiration.TRAINING ABS
In putting together the ultimate ab routine you want to make sure to hit each of the four visible muscle groups, but by the same token, don't want to create such a long, arduous routine that you'll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring a way of hitting the most areas of the abdominal region using the fewest exercises.
As you probably know, there's a wealth of ab exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call "Gut Busters" [see Exercise Descriptions].
That's six workouts a week — a lot to be sure — but the right amount if you want standout abs come June 21st. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes — brief, but intense and effective.
THE WORKOUTS
Each of the following workouts is to be performed for four rounds, with one minute's rest between rounds.
WORKOUT #1 [Monday]
EXERCISE SETS REPS
Captain's chair knee raise 1 20
superset w/
Alternate knee crunch 1 20 to each knee
superset w/
Gut Buster 1 30 second hold
WORKOUT #2 [Wednesday]
EXERCISE SETS REPS
Flutter kick 1 50 total
One-arm kettlebell crunch 1 10 per side
superset w/
Gut Buster 1 30 second hold
WORKOUT #3 [Friday]
EXERCISE SETS REPS
Weighted lying knee-in 1 15
Weighted twisting Roman Chair 1 15 to each side
superset w/
Gut Buster 1 30 second hold EXERCISES
Captain's Chair Knee Raise
You know that thing in the gym that you climb into and support yourself in on your forearms with your back pressed against a pad as you do knee raises? That's called a captain's chair and it's mighty effective for hitting the rectus abdominis.
No doubt you've done these before, but keep in mind not to swing your legs or jerk your hips up and forward with each rep. Let your abs do the work, raising your heels as high as you can—above your head if possible. This aims at the lower rectus abdomens.
Alternate Knee Crunch
Lie on your back on the floor with your legs tucked up so that your thighs are perpendicular with the floor and your lower legs parallel with it. Clasp your fingers behind your head or cup the back of your head and alternate pulling each elbow to the opposite knee. Concentrate on curling your torso forward with each rep and returning to the start position with the opposite movement. This hits the upper rectus abdominus, obliques and intercostals.
Flutter Kick
Lie on your back on the floor with your arms down at your sides and the backs of your hands tucked under your hips. Alternately raise one leg, then the other, from a position of an inch off the floor to about eight inches off the floor. You're essentially doing with your legs what you do when you're swimming. It's a quick but controlled movement. This targets the lower rectus abdomens.
One-Arm Kettlebell Crunch
Lie on your back on the floor with a kettlebell or dumbbell in one hand. Ten to twenty pounds should do the trick to start. Extend the arm with the weight so that it's perpendicular with the floor as you keep your other arm to your side. Bring both feet in so that they're flat on the floor. Push the weight as high as you can using just the muscles of your upper torso. This will work your serratus and intercostals.
Weighted Lying Knee-In
Sit on a bench with a 10-20 pound dumbbell (to start) placed on one end between your feet. Press your feet together and lie back, holding the end of the bench above your head. Raise the dumbbell with your feet by pulling your knees in towards your torso. Extend your legs until they're straight and withdraw them again. This is a great exercise for your lower rectus abdomens and your intercostals.
Weighted Twisting Roman Chair Sit-Up
Hold a plate either against your chest or behind your head as you perform Roman Chair sit-ups with a twist of the shoulder towards its opposite knee on each rep.
Gut Buster
Get on all fours with your back straight, but your stomach relaxed. Suck your stomach in as far as it will go while curling your spine. Hold this position for 30 seconds with minimal breathing. SIX PACK?
While the Rectus abdominis is colloquially known by many as the "six pack," some people may display four "rows" of abs, giving them an eight pack, while others (most notably Arnold Schwarzenegger) show just a four pack. Rather than indicate anatomical variations in the actual abdominis muscles, the number of packs a person displayed is determined by the number of bands of fascia (a kind of connective tissue) crossing the abdominal region.
Think of rubber bands stretched around a balloon. The bulges in the balloon represent the parts of the Rectus abnominis that we see. Just as strips of the balloon are pulled in and obscured by the bands, so too are strips of our abdominals pulled covered by fascia. So, no matter how many sets of crunches or leg raises you ever do, the number of rows of "abs" you have now will never change.
BREATHE!
While it goes without saying that proper breathing is important during your training for every bodypart, during ab work it's especially important. When you follow up a deep inhale with a forceful exhale you actually work your intercostals—muscles that lie over, under and between your ribs. In effect, you're training them. Strong intercostals give you the ability to take deeper breaths, which helps move oxygen to hard working muscles. Think of dynamic breathing during your ab workouts as a Catch-22 with benefits.
-By Shawn Perine
Picture this: Two guys are strolling the beach, checking out the bikinis, both of them regular gym-goers. One has 18" arms, a billowing chest and... a baby-smooth midsection. The other guy's arms barely stretch the tape to 16" and his chest, while defined, doesn't cast nearly the shadow as his buddy's. But from pec to pelvis this guy has a crisp six-pack, edged with a clearly defined pair of obliques and some nice serratus action going on.
Now, which guy's physique do you think is going to draw more attention from admiring eyes? To paraphrase ZZ-Top: Girls go crazy for a sharp-abbed man.
With this ab primer and 3-part workout at your disposal, you'll have a better understanding of your own ab anatomy and have the tools to develop an impressive six pack of your own, not to mention grab the attention of the fairer sex.
AB ANATOMY
Before delving into the routine that will turn abs of dough into abs of steel we should provide a refresher course in the anatomy of the muscle groups which together we commonly refer to as the abs.
MUSCLES YOU CAN SEE
Rectus Abdominis
This is the ol' six pack; the muscle group that turns heads, of both interested ladies and envious guys. The rectus abdominus originates at the bottom of the sternum and inserts at the pelvis and is responsible for pulling your knees up to your torso and vice versa. It's important to keep in mind that when we talk about training the upper and lower abs keep in mind it's all part of the same muscle group, just different ends of it.
External Obliques
The external obliques run diagonally down the sides of your body, between your rectus abdominus and lats. They're the ones that give the torso that detailed look that indicates a well-conditioned athlete or contest-ready bodybuilder. The function of the external obliques is to twist the body from side to side and therefore are utilized every day throughout the day, not to mention during every exercise that requires lateral stabilization.
Serratus
These are the fingerlike muscles you find running from your lats to the sides of your ribcage. Because of their positioning and connections they need to be trained differently from the other muscle groups of the abdominal region.
MUSCLES YOU CAN'T SEE
Transverse Abdominis- The transverse abdominus lies directly below the rectus abdominus and while it's invisible to the eye, training it will pay off big dividends for those looking for a slimmer waistline. Think of the muscle as a girdle that covers the front of your lower torso, keeping organs from distending out past your ribcage. Having control of your transverse abdominus can make a marked difference in the appearance of your midsection.
Internal Obliques
Lying below the external obliques are the internal obliques which, while not visible without a scalpel (ouch), serve a similar purpose to the external obliques. They actually run in the opposite direction of the externals to provide a powerful set of torso muscles that can torque the body left and right with great force and precision. There isn't a sport, from hockey to baseball to golf, that doesn't employ the internal obliques extensively.
Intercostals
These muscles actually run beneath and between the ribs and aid in inspiration and respiration.TRAINING ABS
In putting together the ultimate ab routine you want to make sure to hit each of the four visible muscle groups, but by the same token, don't want to create such a long, arduous routine that you'll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring a way of hitting the most areas of the abdominal region using the fewest exercises.
As you probably know, there's a wealth of ab exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call "Gut Busters" [see Exercise Descriptions].
That's six workouts a week — a lot to be sure — but the right amount if you want standout abs come June 21st. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes — brief, but intense and effective.
THE WORKOUTS
Each of the following workouts is to be performed for four rounds, with one minute's rest between rounds.
WORKOUT #1 [Monday]
EXERCISE SETS REPS
Captain's chair knee raise 1 20
superset w/
Alternate knee crunch 1 20 to each knee
superset w/
Gut Buster 1 30 second hold
WORKOUT #2 [Wednesday]
EXERCISE SETS REPS
Flutter kick 1 50 total
One-arm kettlebell crunch 1 10 per side
superset w/
Gut Buster 1 30 second hold
WORKOUT #3 [Friday]
EXERCISE SETS REPS
Weighted lying knee-in 1 15
Weighted twisting Roman Chair 1 15 to each side
superset w/
Gut Buster 1 30 second hold EXERCISES
Captain's Chair Knee Raise
You know that thing in the gym that you climb into and support yourself in on your forearms with your back pressed against a pad as you do knee raises? That's called a captain's chair and it's mighty effective for hitting the rectus abdominis.
No doubt you've done these before, but keep in mind not to swing your legs or jerk your hips up and forward with each rep. Let your abs do the work, raising your heels as high as you can—above your head if possible. This aims at the lower rectus abdomens.
Alternate Knee Crunch
Lie on your back on the floor with your legs tucked up so that your thighs are perpendicular with the floor and your lower legs parallel with it. Clasp your fingers behind your head or cup the back of your head and alternate pulling each elbow to the opposite knee. Concentrate on curling your torso forward with each rep and returning to the start position with the opposite movement. This hits the upper rectus abdominus, obliques and intercostals.
Flutter Kick
Lie on your back on the floor with your arms down at your sides and the backs of your hands tucked under your hips. Alternately raise one leg, then the other, from a position of an inch off the floor to about eight inches off the floor. You're essentially doing with your legs what you do when you're swimming. It's a quick but controlled movement. This targets the lower rectus abdomens.
One-Arm Kettlebell Crunch
Lie on your back on the floor with a kettlebell or dumbbell in one hand. Ten to twenty pounds should do the trick to start. Extend the arm with the weight so that it's perpendicular with the floor as you keep your other arm to your side. Bring both feet in so that they're flat on the floor. Push the weight as high as you can using just the muscles of your upper torso. This will work your serratus and intercostals.
Weighted Lying Knee-In
Sit on a bench with a 10-20 pound dumbbell (to start) placed on one end between your feet. Press your feet together and lie back, holding the end of the bench above your head. Raise the dumbbell with your feet by pulling your knees in towards your torso. Extend your legs until they're straight and withdraw them again. This is a great exercise for your lower rectus abdomens and your intercostals.
Weighted Twisting Roman Chair Sit-Up
Hold a plate either against your chest or behind your head as you perform Roman Chair sit-ups with a twist of the shoulder towards its opposite knee on each rep.
Gut Buster
Get on all fours with your back straight, but your stomach relaxed. Suck your stomach in as far as it will go while curling your spine. Hold this position for 30 seconds with minimal breathing. SIX PACK?
While the Rectus abdominis is colloquially known by many as the "six pack," some people may display four "rows" of abs, giving them an eight pack, while others (most notably Arnold Schwarzenegger) show just a four pack. Rather than indicate anatomical variations in the actual abdominis muscles, the number of packs a person displayed is determined by the number of bands of fascia (a kind of connective tissue) crossing the abdominal region.
Think of rubber bands stretched around a balloon. The bulges in the balloon represent the parts of the Rectus abnominis that we see. Just as strips of the balloon are pulled in and obscured by the bands, so too are strips of our abdominals pulled covered by fascia. So, no matter how many sets of crunches or leg raises you ever do, the number of rows of "abs" you have now will never change.
BREATHE!
While it goes without saying that proper breathing is important during your training for every bodypart, during ab work it's especially important. When you follow up a deep inhale with a forceful exhale you actually work your intercostals—muscles that lie over, under and between your ribs. In effect, you're training them. Strong intercostals give you the ability to take deeper breaths, which helps move oxygen to hard working muscles. Think of dynamic breathing during your ab workouts as a Catch-22 with benefits.