What are the mistakes to avoid while training your abs?
Training your abs involves far more than a few crunches and sit ups. In fact, for the perfect set of abs, several factors need to be considered. Are you making any of the below mistakes?
You aren’t engaging your core in all exercise
This includes heavy compound lifts such as squats, lunges and deadlifts. Your core needs to be engaged throughout these movements to ensure a good solid form, and to help protect your back.
You’re focusing solely on crunches
It’s easy to just go all out on the sit ups and crunches; after all, several sets of these can leave your abs burning hard! However, as we mentioned below, you need to start working all the muscles of the core. This means incorporating a mixture of movements. Crunches will not get you the abs you have been dreaming of. Fact.
You’re not targeting all the core muscles
Your abdominal muscles – the classic 6-pack muscles – lie on top of your core, however, there are several muscles that make up your core as a whole, and it’s wise to target all of these, to ensure a strong, toned torso. Try a mixture of leg raises, various plank holds, side twists and v-holds to ensure the whole core is being worked hard!
You’re not in a calorie deficit
Every one of us has abs… but for many, they’re hidden under a layer of fat. So, for the fat to subside and the abs to emerge, you need to be in a consistent calorie deficit, which involves taking in fewer calories than you burn. After all, calories in vs calories out is the fundamental equation when it comes to weight loss.
The key word here is ‘consistent’; don’t expect your abs to show after just a few days of being in a calorie deficit. Keep going, for a longer period, and soon you’ll see results.
Your protein intake is too low
Protein is essential for muscles to grow. Plus, as the most satiating macro-nutrient, it can help keep you fuller for longer, and stop you from reaching for other snacks which could derail your calorie deficit. Aim to include a portion of protein in every meal; this could come from lean meats and fish, eggs, tofu, and dairy based foods. A good rule of thumb is to look at eating 1 gram of protein per pound of bodyweight. So, if you weigh 120lbs, aim to consume 120g of protein.
You’re not factoring in progressive overload
Progressive overload is essential to ensure muscles are being challenged, so that they can continue to grow. This doesn’t mean increasing the weight you use week on week. It could simply be a change in reps or temp or even reducing the rest time between sets. When training abs, look to add weights, switch up the timings and change the number of sets and reps. You could use a dumbbell whilst performing v-ups or increase the weight of your dumbbell during Russian twists. Even small tweaks can ‘shock’ the muscles, forcing them to adapt.
You aren’t moving enough generally
Unfortunately, one hour in the gym before work is unlikely to be enough to get the body of your dreams. However, staying active throughout the day will be far more beneficial. Walk as much as possible, keep those calories burning, and engage your core in everything you do. Remember, the calories you burn in a gym session are just a small percentage of the overall calories you will burn in a day.
Which are the main myths to ignore about abs training?
Whether it’s a six pack you’re looking for, or some toned ‘ab’ lines, it can be a real challenge to see the results you want, quickly. There are a few common misconceptions making the rounds.
Cutting carbs will give you a six pack
Although the saying, ‘abs are made in the kitchen’ certainly rings true, cutting one of the main food groups out of your diet won’t make much difference. Initially, you’ll see weight loss, in turn seeing more definition in your midsection, however this is primarily water weight loss. Which, in time, will come back. Remember, carbs give you energy. You need this energy to move, exercise and feel good in yourself. Also remember that fruits and vegetables are carbs; would you cut them out of your diet and feel healthy? The answer is a resounding, no!
You have to do targeted ab moves to see abs
You can do all the ab exercises in the world, but if there’s a layer of fat that sits above your ab muscles, you won’t see them. So, it’s important to burn through the fat to see the abs. As mentioned, diet is key here. In fact, diet is always the winning factor when it comes to a six pack. Then, there’s movement generally. Stay active throughout the day; walking, getting up and down to do chores, taking the stairs; these are all things that can help shed the fat. Sadly, doing sit ups and crunches for hours each day will not burn through this fat.
Cardio is the main exercise you need
Remember this: weights, shape. It is resistance training that really gives you the physique shape you’re desiring. Lifting weights promotes muscle growth, and using the concept of progressive overload, where the weight increases over time to essentially ‘challenge’ muscles’, allows them to keep adapting and growing. As these muscles develop, and fat burns off, ‘toning’ occurs.
You need to exercise every single day to see your abs
Rest days certainly aren’t for the weak. In fact, the strongest people ensure they take time off exercise. If you’re working your abs every day, they will never get a chance to recover and repair. It’s during this recover and repair period that muscles grow. Plus, if you’re exercising every day, alongside a stressful job or lifestyle, your body will never get a chance to really relax. The stress hormone cortisol needs to stay at a manageable level; in fact studies have linked long term, high cortisol levels with excess fat around the middle.
You can spot reduce fat
Sadly you cannot. If it was that simple, none of us would have any fat on our body! For many of us, fat around the midsection can be common. Typically, to see abs, a body fat percentage of 19% or less for women, and around 13% or less for men, is required. However, it’s worth noting that if you drop your fat very low, it is hard to maintain. So at this point it’s worth balancing out the pros and cons and finding a happy medium with your body fat percentage. Would you struggle to give up some of the things you love in exchange for less body fat? This could include your favourite foods, drinks with friends or social dinners.
The best exercises for amazing abs
A healthy approach to nutrition and consistent training are the cornerstones of perfect abs. Here are 5 exercises that can be done anywhere, to help you get the abs of your dreams.
Plank
The plank is one of the essential exercises for training the abdominal muscles. This is why there are so many variations, but the correct starting position is always at the heart of the exercise. Position your forearms on the ground and rest your weight on your elbows and feet, creating a straight line between ankles, knees, pelvis and shoulders. The pelvis must be in retro-version (tilted backwards) to ensure proper activation of the abdominal muscles. Squeezing your buttocks together will keep your pelvis in the correct position and prevent any back pain. To increase the level of challenge whilst performing the plank, place your arms on a balance dome, with the spherical part facing downwards. The feeling of instability will make your abdominal workout even more intense!
Crunch
The crunch is undoubtedly the most popular abdominal exercise. However, in order to maximise the stimulation to your abs, adding weight will make your workout even more effective. Lie down on your back with your legs bent and your feet on the ground, so that your lower back is flush with the floor, and grab a plate with a weight that is suited to your abilities. Hold the plate with your arms outstretched towards the ceiling. Begin the movement by imagining that you need to push the plate towards the ceiling: lift your shoulders and shoulder blades from the ground in sequence until they are just supporting your weight along with your lower back, and then return to the starting position, with a slow, controlled descent. Try a few well-controlled reps with a decent load and you'll feel your abs start to burn!
Medball windshield wiper
Lie on your back on the floor and place your arms on the ground at around shoulder height with your palms down. Grasp the medicine ball between your legs and swing it from side to side in a slow, controlled manner, simulating the movement of a windshield wiper. Avoid excessive tension in other areas of the body: rest your head on the ground and press hard downwards with your arms and hands. Make sure your movements aren't too wide; you don't have to reach the ground – just stop while you can still keep your arms and shoulders firmly on the floor.
Wellness Ball knee to chest
The Wellness Ball is one of the most versatile fitness tools, as it enables you to create instability, making your workout much more intense and functional. To train your abdominal muscles, get into the plank position with your knees resting on the Wellness Ball, then bring your knees towards your chest by rolling the ball towards you, before returning to the starting position. The rectus abdominis is the muscle that receives the most stimulation in this exercise for the abs, but using the Wellness Ball forces you to continuously correct the trajectory of your movement, and this keeps all the other abdominal muscles engaged too. All you need to enjoy the results of this abdominal workout exercise are a few slow, controlled repetitions.
Elastic band rotation
Not all abdominal exercises are performed on the floor – this exercise will enable you to train your obliques whilst standing, using an elastic training band. Attach the band to a support at around shoulder height, stand to the side and grip the band, joining your hands together. Stand with your legs slightly apart for greater stability and stretch your arms forward: without changing the position of your arms in relation to your body, rotate your trunk in an explosive movement in the opposite direction to the band. Hold the final position for one second and slowly return to the starting position, keeping your abdominal muscles tensed throughout. Always perform the same number of repetitions on both sides, and concentrate on working against the force generated by the band as much as possible.
How to use the Wellness Ball to work your abs
You might think that to get toned abs, you have to do endless sit ups until you feel your ab muscles burning. You also might think that the Wellness Ball has been made for sitting on, or for incorporating into yoga and stretching routines. Well, we’re here to tell you that both of these are wrong! As previously mentioned, the Wellness Ball is your secret weapon to a strong and toned stomach.
Why? Essentially, using a Wellness Ball for your core work recruits all the ab muscles in one hit, because the Wellness Ball is unsteady, so therefore, your core needs to be working even harder to maintain your balance. If you’re used to doing your ab work on the floor, then this is a great step up to make your ab workouts a little bit tougher. Give these 4 moves a go and see how much more your core has to work!
Ball Crunch
This is nice and easy.
- Lie back on the ball. Feet should be flat on the floor.
- Bring your hands to your ears and slowly crunch your torso upwards so your back comes off the ball.
- Pause, then lower back down.
- Go for 10 reps.
Alternating Knee Raise
This is a tricky one so it might take some practice.
- Lie back on your Wellness Ball, engaging with your core muscles.
- Slowly lift your left foot off the ground, and bring the left knee in towards your chest.
- Pause for a moment then lower the left leg and go again with the right. Your arms can be out either side of you for balance and support or try balancing the ball against a wall to start off with.
- Try 5 Knee Raises on each leg.
Pike on the ball
- Start with the tops of the feet balancing on the ball, and your body in a plank; hands should be on the ground, arms directly below and body in a straight line.
- Engage the core, then, keeping your legs as straight as you can, push your hips up, driving the ball towards you.
- Pause, then slowly lower and roll the ball back to the start.
- Go for 5 pikes.
Knee Tuck
- Start in the same plank position as you did with the Pike.
- Engage the core and draw the knees in towards your chest, rolling the ball towards you.
- Pause, then slide the ball back and straighten the legs.
- Try 10 Knee Tucks to start with.
