The Worst Ab Exercises…
I still see people at the gym doing crunches and sit-ups, pulling on their heads, jacking up their necks and uselessly working the most superficial layer of abdominal muscle we have (rectus abdominus).
We all know that abs are made in the kitchen – what you eat and drink really makes all the difference – but what you do with your WORKOUTS is also a very important part of the equation.
Let me tell you the FACTS about getting a tight, flat stomach:
#1: BURN OFF THE FAT LAYER TO SEE THE ABS
Plain and simple, we can’t spot reduce fat. When you start burning fat, sadly it’s not guaranteed to come right off your abs just because you’re exercising your stomach.
No matter how many crazy core moves you do, you will lose your body fat in the same order you put it on.
That order is mostly governed by genetics, and while I know we all secretly cling to the hope that doing 100 sit ups a day is going to finally reveal a slim waistline it’s simply not true.
One awesome solution is to do HIIT and Ab Finishers (more on this in #3).
Nothing burns fat faster than high intensity interval training (like my challenge programs) and moves that work your entire core.
You can add 15-20 minutes of explosive movement to the beginning or end of your workout, or do a conditioning circuit that includes it.
The second way I target body fat is by adding in resistance or strength training. Remember that the more lean muscle you have on your body, the more calories you can burn at rest. So be sure to balance your HIIT with some strength training to see amazing results.
I generally cycle through periods of weight training (8-12 weeks) and then bodyweight training (4-6 weeks) depending on my goals, schedule and available time. But both are just awesome and effective ways to get a great physique, burn fat and show your abs.
#2: TRAIN YOUR ENTIRE CORE TO MAKE YOUR ABS POP
If you really want hot abs, you need to get away from just training your stomach 10 different ways.
This is actually a little known fact. You actually need to focus on strengthening the ENTIRE core in order to see your ab definition.
That means doing moves that activate your lower back muscles, your deep core stabilizers (psoas – pronounced SO-az), and the layers of abdominal muscle that protect your organs and keep you standing tall.
The body is super smart and when you are building muscle on only one side of your body for example, you actually will hit a wall in the amount you’re able to develop.
This is your body protecting you, as too much muscle on one side will put undue stress on your underlying bones and pull you out of alignment.
So be sure you’re adding moves that target your lower back as well as the different layers of abdominal muscle too!
And remember – maximizing that lean muscle growth helps you burn fat off faster too!
#3: USE AB “FINISHERS” FOR THE FASTEST RESULTS
Being consistent is key. If you’re training smart, you’ll be activating your core in almost all the activities you do.
A super effective way to really get faster results is to use those ab finishers I mentioned in #1.
I’ve been adding these 7 specific routines to the end of my workouts, and I put them together with video tutorials for you to follow along with.
- It’s all on this page, just click here to get the best Ab Moves.
- You can also access more of my HIIT circuits here
- Get some of my back strengthening exercises here.
- If you are interested in reading a little more about fitness mechanics and alignment in movement, click here.
So let’s Recap:
Getting hot abs is easy when you follow these 3 steps:
- In addition to your clean eating, do HIIT to melt off the padding that’s hiding your abdominal muscle.
- Train your entire core – your lower back and deep core muscles to speed up your results.
- Add Ab finishers to your workout, and be consistent!