Don’t Make This Abs Training Mistake!
Check out any local gym and you’ll see inexperienced lifters training their abs with endless sets of situps and crunches, right?
While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body. Therefore the best abs exercises to get that “cut” look are those that are resistance-based and treat them like any other muscle.
But there’s a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.
In fact, ignoring this principle, could force you to develop “lopsided” abs that are so common among beginner bodybuilders.
Let me share this secret with you now…
The main abdominal muscle you want to be working when training your abs is your “rectus abdominis”, that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.
What’s unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)…BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.
This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.
Here’s how to correct this…
Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!
If you don’t work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you’ll end up with “under-targeted” lower abs.
So the best exercises for lower abs are:
* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises
And then follow up with the best upper abs exercises:
* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises
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More from: Jeff Anderson
Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.
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Thanks for the info Jeff, to make sure I do them right, would you please send diagrams of the lower ab exercises.
John
I, too, would like a copy of the diagram of lower abs exercises.
Thanks, Harold
I would also like a diagram of the lower abs exercise please.
Thanks,
Frank DePaul
fadpjr@aol.com
I would also like a diagram of the lower abs exercise please.
Thanks,
Ryan
I also would like a diagram of the lower abs exercise please.
Thanks,
I too would like AB diagram for lower and upper ABS, Thanks Larry
I would like a diagram of all of the exercises. Thanks
Would you please send a diagram of the lower abs workout. I do crunches and leglifts every day but I don’t see a difference in my lower abs.. so this was good information.
Thanks
I would like abs diagram for lower and upper abs. I too, like the others need better lower abs. Thank you.
Here’s a link to a diagram for the different “areas” of your abs muscles:
http://4.bp.blogspot.com/_eIWIpRGUsYE/SaWOHchvSmI…
Most of these exercises are included in my VIDEO section of my free membership site at:
http://www.UndergroundBodybuildingTips.com
I would like abs diagram for lower and upper abs. Thank you.
Is this applicable to females too? I’d believe it because there’s that little poof I can’t seem to get rid of. Would you please send me the abs diagram for lower and upper abs? Thank you.
This would be a great addition to my platoon personal workout plan, could you please send me a diagram of both upper and lower as well. Hooah
I would like diagram of ab exercises done correctly, to include crunches. Tx.
Thanks for the diagram of the muscle groups, however, I believe whats being requested here is a diagram showing the exercises you are telling people they should be doing. That diagram would be more helpful than one showing the muscle groups. Thanks.
Please send me the diagram, because I am 50 years old and I still want to look physical fit for the rest of my life.
Please send me a diagram of the ab exercises. Thank you.
Please send me the diagram, to ensure I do them correct and because I am 51 years old and I still want to look physical fit for the rest of my life.
Hello Jeff,
I guess even an old dog can Learn new trick, please send me the lower and upper diaghram. I’m 52 y/o, and I enjoy working out.
Thanks,
gomez.
I am new at working out in the gym. My abs need to be worked on the most. Please send me the diagram. I am 50 yrs old. Thanks
Hey Jeff,
Thank you for this insight on upper and lower abs. I’m definitely one of those who have more developed upper abbs than lower. This article was VERY useful.
Take Care
Jeff
Please send me the diagram of the ab exercises. Thank you.
Tom Jones
Please send me the diagram of the ab exercises. Thank you.
Jeff — if you can send diagrams, I, too, will appreciate it. Thanks, Mark Kalin
Hello,
I am a trainer at a gym and I read your column alot. i love to refer to it for reference material. I was brought up with my Grandfather a Lietenant Colonel in the Marines. I learned alot. I do appreciate your column very much. I thank you,
Angela Lopez
I would like pictures of the exercises you are discussing. I know most of the exercises but have questions about the first two listed for the Lower abs.
Thanks for the info. This would have been really helpful after my last abdominal surgery. I started doinf sit-ups and crunches which tore open the wound. I’ll let you know what happens after my corrective surgery, scheduled for January.
Keep ‘em commng.
thanks for the info jeff, ill be sure to pass this on to my recruiter for future pool functions. he enjoys beating on our abs haha
http://3.bp.blogspot.com/_I89TsU7ThAs/SDAjM-zZ2LI…
Incline Leg Raises here’s a picture showing the exercise
http://www.building-muscle-101.com/images/incline…
Incline Knee Ups
here’s a picture showing how it’s done
i just bookmarked this page and i am wanting to join in the army…how ever i am out of shape and have gotten with an army recruiter and on a set regiment is there anything else you might recommend i try to go along with the work out that i have..???
Please send me lower body ab fitness
Jeff,
Please send diagrams of the ab excercises. Thanks a crunch.
Thanks for the info. I am an avid pt man and I am very interested in the ab workout diagram. Please forward it to me.
Abs Diagram Chart: You may have to copy and paste this link but it will take you to the abs chart everyone was requesting:
http://4.bp.blogspot.com/_eIWIpRGUsYE/SaWOHchvSmI…
I am so impressed with your knowledge! Well done… again.
Flat bench leg raises and hanging leg raises have always worked the best for me.
It’s really hard to get the abs to burn, so what I do, is try doing the movements slower to really isolate them.
I been training abs for years now. The most important thing in having great abs is to make sure you diet also and lose alot of the fat around your stomach