Do you want abs?
Everyone these days wants to build their abs. For some reason there is a lot of bad information floating around at the moment about the abdominal muscles.
There are many gadgets available that claim they can help you easily get that perfect six pack. However you can use standard equipment that you find in a gym to train your abs to their peak fitness.
The abs are no different to any other muscle, so it is important to bear in mind three important aspects of your ab workout:
1 - High intensity muscular overload
2 - Progressive intensity from workout to workout
3 - Proper spacing of workouts to avoid overtraining or undertraining
A lot of people use sit ups to build abs. These are a good form of exercise, however it does not really satisfy note 2 above. Muscles develop if you push them harder than they normally have to work. You have to do a lot of crunches in order for them to work.
Want to look slim and beautiful?
To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.
Abs exercises proven to work
1 - Weighted crunches
2 - Weighted incline sit-ups
3 - Weighted sit-ups
The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.
As a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.
On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.
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