Ab training is at the core of looking impressive and developing a physique that can capture the hearts of anyone that has an interest in transforming their own bodies and creating a six-pack abs that most can only dream about in this best abdominal workout,
Developing a rock solid midsection not only looks impressive, but will also help with strengthening the whole midsection which can give a person much-needed support, especially if they might have problems with a week lower back.
I have personally suffered many years with a bad lower back due to overdoing it in the gym at a young age and not warming up thoroughly, but since I realized the importance of developing a strong midsection through abdominal training and core training, this has helped to alleviate much of the lower back pain due to having a stronger core.
Today we are going to talk about some great abdominal training exercises which will help you with developing a strong midsection, and we will be covering enough exercises that you will being able to keep your training program supplied with many great exercises to keep your training fresh and never grow dull doing the same exercises over and over again.
Developing an impressive midsection
Having a tight trim midsection requires more than a handful of exercises. To develop the awe-inspiring toned midsection also requires a healthy diet filled with fresh fruits and vegetables along with quality lean protein for muscle.
If you fill your diet with stuff that’s going to pack on excessive calories, all your hard work on ab training will never be seen. That’s why it is essential to follow a consistent course of solid training and a clean diet.
in order to develop an impressive midsection, it is important to be consistent about your training, and keep a regular program of abdominal training exercises on a weekly schedule of at least three times per week.
It is also necessary to do not only a wide variety of exercises from workout to workout, but to also have key exercises designed around each training program that will target all areas of your abdominals in one training session.
For example, you don’t want to have every exercise you are doing in one workout to target your lower abdominals, you will want to develop a training program that targets your upper, lower abdominals and obliques as well as your entire core.
Exercises to build your routine
It always comes in handy to have a well-rounded list of ab exercises to keep your training programs fresh. Included in this article I have a chart containing several exercises that will target your entire midsection.
When you use the exercises contained within this chart, make sure to design your training program around keeping at least one exercise in every workout that is targeting every key area to your abdominal region.
It is never a good idea to spend more time working on one specific area of your abdominals and neglecting other areas. For example, you don’t want to spend more time training your lower abdominals and upper abdominals but not targeting your obliques.
You will need to target each area of your abdominals to fully develop your midsection so that one area of your midsection is not becoming more developed than another and throwing your developmental balance off proportion
What would an abs training article be without abs training programs to follow. Next I will cover some examples of ab training programs based off of the exercises listed in the chart.
You can follow the programs that I have outlined here, or you can switch them around with any exercise that you feel comfortable doing. If there are abdominal or core training exercises that you enjoy doing but are not on this list, feel free to add them as it will help to create a well-rounded training program that will stimulate the entire core.
- Crunches, three sets,15 reps
- Seated knee ups, three sets, 15 reps
- One arm cable pulls, three sets, 15 reps
- Weight stack crunches, four sets, 15 reps
- Leg raises, 3 sets, 15 reps
- Inclined situps, three sets, 15 reps
- Incline twisting situps, three sets, 15 reps
- Seated machine crunches, four sets, 15 reps
- Inclined leg raises, for sets, 15 reps
Besides doing these exercises, there are many other great exercises that you can include, and you don’t necessarily need to follow by the rep and set schemes that I have laid out here, this is basically a guide to get you started if you are new to abdominal training.
There are many advancement levels to abdominal training, and this program contained in this article is basically designed for people who are new to training. If you feel that the amount of sets I have outlined in these programs are more than what you feel comfortable with, then feel free to adjust the sets to a lower position better gauged for your fitness level.
Many more-advanced trainers use a higher rep scheme for their sets, but they have worked up to that point over time, you can too by doing more reps over time which will add to the overall intensity level and increase the overall amount of calories burned.
Core training exercises
Besides the abdominal training exercises that are listed on the chart in this article, it is also a necessity to do specific core training exercises which will help to firm and tighten your midsection, and will help to strengthen your overall core which can help you develop a stronger lower back.
Next we will be getting into some more basic core training exercises that you can do, especially aimed toward someone who is new to training and will need to start out with more simplified versions of core training.
Lay face down on an exercise mat, or the floor. Keep your legs stretched out and your arms stretched out in front of you. From this point you will slowly raise your legs and arms off the mat and hold for a count of one and return to start.
The plank is a core isometric strength exercise that involves maintaining a position like the push-up for the maximum amount of time that you can hold it.
The side plank is an exercise for strengthening the oblique abdominal muscles that don’t get worked during ab exercises such as crunches or leg raises. You hold your body on your side in a straight position supported by one arm and one foot.
Using a dumbbell that is light and comfortable for you, hold each end straight over your head. Begin the movement from your obliques and torso, lean to one side, keeping the dumbbell straight overhead. Return to center and repeat on the other side. Keep your abs pulled in to support your lower back.
There are more advanced core training exercises, but in this article I am simply covering more of a beginners guide to abdominal and core training. I will be covering more on this subject in a coming article on more advanced core exercises and techniques.
Abdominal training is important for developing the six-pack abs that many people are looking for, and for strengthening and toning the abs, but training your core muscles are necessary for strengthening all the surrounding area including your lower back to protect against injury of the vulnerable low back area.
Consistency and goals
A solid foundation of exercises are necessary to bolster up your arsenal for a well-rounded program, and the necessity of a healthy diet, but it will never follow up to be anything if you don’t have consistency.
You can be moving along at a good steady pace making much progress if you are training your midsection three times per week, but then if you start to slack off and maybe train your abs only once per week, or maybe come to a halt in your training all together, this will have an effect on your overall results and will set you back.
Another good reason to stay consistent with your training is if you start to slip away from your regular schedule, sometimes it can be difficult to get back on track and start seeing the gains that you were making at one time.
Another important fact that you will need to include along with consistency is setting goals. You might ask why do I need to set goals, and how can I set goals in a way that makes sense.
The reason for establishing goals is necessary when you set up a training program is because you will need a benchmark against which you can measure your progress. Without goals, it will be difficult to set a distinct direction and sooner or later you will end up accomplishing very little if anything without goals.
Below I have some key points on how you can set s.m.a.r.t goals
- Specific/ you will need to determine exactly what it is that you want to achieve and why is it important to you.
- Measurable/ if you do not measure your goals, it will be difficult to stay motivated.
- Achievable/ you will need to make sure that your goals can be achieved. Your goals should be realistic, but at the same time they should represent enough of a challenge to keep you motivated.
- Realistic/ you will need to determine what results can realistically be achieved within your available resources.
- Time bound/ your goal will need to have a deadline set in order to obtain your objective within a set amount of time, such as 3 months, 6 months, a year or longer.
Without setting smart goals, they will be vague goals or basically resolutions. When you set smart goals, this will help to give your goals structure which can be tracked and implemented much easier. It will also bring your goals closer to a reality from the point when you set them.
As we have covered today, there are many components that make up a solid training program for abs development. If your abdominal training ever gets to a point where it seems like your excitement for training is growing stale, it can be a good idea to resort back to the exercises outlined in this chart so that you can keep your training moving forward steadily.
As I have outlined above, you can develop a very firmly toned midsection that will help with improving your lower back strength along with your overall health and fitness. But it is necessary to follow a healthy diet along with staying consistent with setting goals.
We all would love to have that six-pack abs to show off, especially if you have spent a lot of time training hard, you definitely don’t want to have a thin layer of fat covering up your abs.
That’s why you will find it necessary to have a caloric deficit to follow. I have a link going to a calorie calculator where you can determine exactly how many calories that you will need in order to maintain your body weight.
This way you will be able to take in enough nutritious food and a good source of lean protein every day to maintain your muscle, but keep any unwanted pounds that will hide your abs that you have trained so hard for.
Another thing to insure proper health and guard against that thin layer of fat hiding your abs is to avoid sodium at all costs and drink a minimum of eight glasses of water a day. Also, make it a practice to drink detoxifying smoothies as these will help with cleansing your system.
Along with following a healthy diet, often it can be a benefit to follow a supplementation program such as taking in enough protein to build muscle or muscle recovery supplementation.
You can take in some information on a reputable whey protein product for muscle by checking out one of my reviews simply by smashing this link.
If you have any questions or concerns, please feel free to leave a comment in the box below, as I love to hear from my readers. I should be able to respond to any questions or comments within 24 hours.