There are so many different abdominal exercises that it’s hard to remember them all. But many of them suffer from monotony due to repetitive exercises and it is boring to practice. Today we will look at a new approach to exercising the abdominal muscles: ABS training. It will be more effective than most training videos and many times more interesting.
member of the Russian national athletics team
“ABS training is short for Abdominal Back Spine and is a branch of fitness aimed at strengthening the core and abdominal muscles. The main goal of ABS training is not only to develop the famous stomach “abs”, but also to strengthen the back, improve posture and increase overall endurance.”
What are we going to talk about?
Why is it great to train ABS?
In search of abdominal relief, many forget that body development requires an integrated approach, and this applies to all muscle groups. Of course, you can find five to seven most popular abdominal exercises and perform them consistently. And you will even achieve some results. However, if you do not do more physical activity, or only in small amounts, your muscles will grow out of harmony.
This is where ABS training comes to the rescue. Of course, you won’t be able to exercise your entire body with them, but they will still bring many benefits, cross your fingers.
They will help burn fat throughout the body. They will increase the overall level of resistance. They will significantly strengthen your back and improve your posture.
Valeria Andreeva: Correctly selected exercises turn any workout into an effective complex. By doing ABS, you are literally creating a powerful muscle corset that can protect you from injury.
Photo: ISTOCKPHOTO.COM/MILAN2099
Anatomy of the abdominal muscles.
Why is a press needed, except, of course, for its aesthetic part? After all, it consists not of “cubes”, but of muscles, each of which performs a specific function. Let’s figure it out.
The largest is the external oblique abdominal muscle; It is responsible for the flexion of the spine. And the rectus muscle is responsible for flexing the spine in the lumbar region. The next one, the internal oblique muscle, helps rotate the torso and helps increase intra-abdominal pressure. The transversus abdominis muscle is the deepest and stabilizes the lumbar spine and pelvis before moving the arms or legs.
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Effective exercises for ABS training.
Now is the time to move from theory to practice. Most of these workouts don’t require any equipment, so you can do them even at home. Study the technique carefully and try to repeat it after us so that you remember it better. But don’t just focus on these exercises, there are many more. Experiment, don’t be afraid to try something new and change your training program.
hard style plank
Execution technique
Lie face down on the floor and rise into a plank position on your forearms. Make sure your elbows are under your shoulders and your hands are clenched into fists. Your forearms should be parallel to each other. quadriceps, glutes, back and fists. Spend 10 to 20 seconds on this approach. Then relax your muscles.
Equipment: not required.
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“Dead beetle”
Execution technique
Lie on your back, keeping your hands above your shoulders. Raise your legs and bend them at the knees so that your calves form a 90-degree angle with your thighs. At the same time, lower your left hand behind your head and extend it. Move your right leg forward and stretch your toes to the floor. Stay in this position for a few seconds. Repeat the element, but with a different arm and leg. with the ground. Try to breathe evenly. Perform 14 alternating repetitions to complete the series.
Equipment: not required.
Read more about the exercise at the link:
“Dead Bug”: an exercise to strengthen the abdominals and deep core muscles
Dumbbell Lateral Curls
Execution technique
Stand with your feet hip-width apart and hold a dumbbell in your right hand. Keep your back straight, core tight, and then lean to one side as much as you can, but only at the waist. Pause for one second at the bottom of the range of motion. Return to the starting position. Perform 12 to 20 repetitions in one set. The weight of the dumbbell used should be noticeable, but not at the limit of its lifting power.
Equipment: A medium-weight dumbbell or kettlebell.
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He squats with a barbell on his shoulders.
Execution technique
Stand tall with your feet shoulder-width apart and your back straight. Remove the bar from the rack and place it on your shoulders. This squat variation uses your core, not your legs, so work with an empty bar and push your butt back. Perform a squat. Push through your heels and return to the starting position. Do 12 repetitions per set.
Equipment: empty bar.
Photo: ISTOCKPHOTO.COM/HIRURG
bird dog
Execution technique
Get on all fours, straighten your back. Place your shoulders above your wrists. At the same time, extend your left leg back and your right arm forward. Hold this position for a few seconds. Then bend your arm and leg and bring your elbow and knee towards your body, contract your abs. Return to the starting position and repeat the same element, changing sides. Do five repetitions in one set.
Equipment: not required.
Photo: ISTOCKPHOTO.COM/PROSTOCK-STUDIO
Recommendations for ABS training
An effective approach to strength training is to systematically target opposing muscle groups. Typically start with the biceps, then move on to the triceps, chest, back, hips, and glutes. Therefore, ABS training usually includes exercises for both the abdominal and back muscles. This is a classic approach.
There are several options for such training. One of the varieties is ABS+bums. In this version, a complex for legs and buttocks is added to the traditional abdominal exercises. First, the gluteal muscles, quadriceps, hamstrings and back muscles are worked. The athletes then lie down and perform a series of abdominal exercises. This training format is characterized by high intensity. With regular exercise over several months, endurance develops, adipose tissue decreases, and the body becomes more toned and athletic.
Another option is ABS+stretch. This workout combines core abdominal exercises with stretching exercises. During the session, strength exercises alternate with relaxation exercises. This approach helps avoid unnecessary muscle strain, reduces muscle fatigue, and promotes rapid recovery.
Photo: ISTOCKPHOTO.COM/GEORGIJEVIC
How to eat well to obtain better results?
Sometimes even the most intense workouts do not give the desired results in the fight against excess belly fat. The reasons may be different, but one of the main ones is poor diet.
The effectiveness of training depends directly on the foods that make up our daily diet. If we exercise to strengthen the abdominal muscles, without a healthy diet we will not obtain the desired result.
Valeria Andreeva: Only by combining adequate nutrition and physical activity can you achieve the desired results and improve your health. It is necessary to exclude fatty foods and foods rich in fast carbohydrates, that is, baked goods, sweets, fatty meats and fast food. It is also advisable to limit the consumption of industrially produced products, such as sausages, sausages and prepared semi-finished products, which contain excess salt, which contributes to water retention in the body.
To maintain health, it is advisable to enrich your diet with fresh vegetables, fruits, eggs, boiled meats and lean fish. Meals should be regular and consist of five to six meals in small portions. It is important to drink at least 1.5-2 liters of water a day and take vitamin complexes.
The link talks about another training method:
ABL training is a way to load legs, glutes and abs in a single session
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