Achieving the Abs of Your Dreams: Mastering the Art of Effective Ab Workouts
If you're looking for a strong, defined core, it's not just about the exercises you're doing, but also how you're performing them.
Many people focus on their abs but don't see results because they're not activating all the muscles in their core correctly.
Developing the strongest core possible involves using all of your muscles, not just the ones you think of when you look in the mirror.
The first rule of effective ab workouts is to create tension in your abs. When people think of bracing their abs, they usually just focus on the rectus abdominus, which is the muscle that creates the six-pack look. However, this muscle alone is not enough to protect your spine and prevent injury. When bracing your abs, it is important to flex all of the muscles around your waist, not just your rectus abdominus.
To build ab tension, try sitting up nice and tall wherever you are and putting your hands on your lower back, one hand on either side of the spine and flat to the muscles beside it. Flex your abs and see what you feel under your hands. If you felt nothing, you're likely only flexing your spine and not engaging everything around your spine. Try to flex again, but this time try to bring every muscle around your waist into the mix.
The second rule of effective ab workouts is to activate your glutes during core exercises. Your glutes have specific functions that directly impact the action of your abs. When you flex your glutes during core exercises, you increase the activation of your abs and achieve a burn like never before. To activate your glutes, try doing a plank, but try to squeeze your glutes as hard as possible.
It is also important to breathe during the exercises and avoiding passing out in the Gym. Bracing very hard will restrict your breathing, but without breathing you would likely not fare as well in longer duration exercise. The Farmer's walk is a great exercise to teach you how to brace and keep tension while breathing. Grab two dumbbells or kettlebells, stand tall, grip the handles hard, and take them for a walk for as far as your grip will allow.
In addition to following these core rules, it's important to vary your workouts and include a mix of exercises that target different muscles in your core. This will not only prevent boredom but also help ensure that all of your core muscles are being worked.
Remember to also focus on your nutrition and make sure you're eating a healthy and balanced diet.
Abs may be made in the kitchen, but following these core rules will help you get the results you want.
These quick and simple tips will not only help you see the difference in better-defined and stronger abs, but you’ll feel the difference when it comes to moving weights, running, and being more athletic.
