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

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

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.

Comments

[#1 Posted by: john]

Thanks for the info Jeff, to make sure I do them right, would you please send diagrams of the lower ab exercises.

John

[#2 Posted by: harold Pearl]

I, too, would like a copy of the diagram of lower abs exercises.

Thanks, Harold

[#3 Posted by: Frank DePaul]

I would also like a diagram of the lower abs exercise please.

Thanks,
Frank DePaul
fadpjr@aol.com

[#4 Posted by: Ryan Stowell]

I would also like a diagram of the lower abs exercise please.
Thanks,
Ryan

[#5 Posted by: Phil Mertens]

I also would like a diagram of the lower abs exercise please.

Thanks,
Phil Mertens
phil@wisconsinhelicopter.com

[#6 Posted by: Larry Campbell]

I too would like AB diagram for lower and upper ABS, Thanks Larry

[#7 Posted by: S. Brooks]

I would like a diagram of all of the exercises. Thanks

[#8 Posted by: Raquel]

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

[#9 Posted by: Charels]

I would like abs diagram for lower and upper abs. I too, like the others need better lower abs. Thank you.

[#10 Posted by: Jeff Anderson]

Here's a link to a diagram for the different "areas" of your abs muscles:

http://4.bp.blogspot.com/_eIWIpRGUsYE/SaWOHchvSmI/AAAAAAAAAAo/nm-GkwoXJpU/s1600-h/muscle_diagram.jpg

Most of these exercises are included in my VIDEO section of my free membership site at:

http://www.UndergroundBodybuildingTips.com

[#11 Posted by: Rocco]

I would like abs diagram for lower and upper abs. Thank you.

[#12 Posted by: P Collier]

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.

[#13 Posted by: Scott]

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

[#14 Posted by: Sid]

I would like diagram of ab exercises done correctly, to include crunches. Tx.

[#15 Posted by: David Nelson]

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.

[#16 Posted by: James Proctor]

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.

[#17 Posted by: Glenn]

Please send me a diagram of the ab exercises. Thank you.

[#18 Posted by: Gil]

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.

[#19 Posted by: Gomez, Rene R.]

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.

[#20 Posted by: kim wright]

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

[#21 Posted by: Sergeant V USMC]

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

[#22 Posted by: Tom Jones]

Jeff

Please send me the diagram of the ab exercises. Thank you.

Tom Jones

[#23 Posted by: James]

Please send me the diagram of the ab exercises. Thank you.

[#24 Posted by: Mark Kalin]

Jeff - if you can send diagrams, I, too, will appreciate it. Thanks, Mark Kalin

[#25 Posted by: Angela Lopez]

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

[#26 Posted by: Mack Shaffer]

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.

[#27 Posted by: Jim Wathen]

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.