Abdominal Workouts & Exercises

A handful of abdominal workouts and programs maintain that you should perform certain ab workouts and exercises before others to get better results. However, there is no empirical evidence to back this claim up. It is all here say.

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In more recent studies it may be the case that the complete opposite is true. If you keep doing the same exercise over and over again, you body and muscles begin to adapt to those exercises. This is known as the principle to adaption. Over time, it is said that we become more proficient in performing the exercises. If you keep performing the same workouts and exercises for weeks or months, you’ll soon hit a plateau.

To get past a plateau you must modify and change up your workout routines. You must change the amount of reps, types of exercises, order of exercises, amount of weight, or tempo.

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A popular myth many people believe is that you can lose your stomach or belly fat if you perform a lot of crunches. Truth is, there is no such thing as “spot reducing”. You see many info commercials claiming if you perform this abdominal workout or exercise you’ll lose 4 sizes in your waist. This is all a marketing scheme.

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When you workout you don’t lose fat in just one area, you lose it all over your body. You’ll lose fat in your face, arms, stomach, legs, etc. In 1984 there was actually a study done at the University of Massachusetts which observed men who did over 5,000 sit ups in 27 days. Overall, there were no changes in abdominal body fat or the size / thickness in the fat cells.

If you want to lose abdominal fat, you shouldn’t just perform an ab workout. You should mix your workout up and do some arm exercises, leg exercises, and cardio if you want to maximize your chances in losing fat. Abdominal exercises and workouts only tone up your muscles, but to lose fat you’ll have to do more than just crunches. It takes a combination of a healthy and well balanced diet, cardio, and resistance training.

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Even though many people believe that you can isolate your upper and lower abdominal muscles while working out, the fact of the matter is that you cannot contract the upper abs separately from your lower abs. Recent research and studies have shown that you may feel like your isolating your upper abs more than your lower abs while performing a basic ab crunch exercise because your muscle fibers in your upper abs are contracting more than your lower abs, or that your muscles fibers are in your rectus abdominis are shortening more than the fibers in your lower abs. The whole muscle is actually being activated and being worked out.

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While doing a reverse crunch you’re not only isolating your lower abs. You’re also working out your upper abdominal muscles. Your muscle fibers are actually shortening more in your lower abdomen than your upper, thus you feel like your isolating your lower abs.

While performing a basic ab crunch exercise, you’re only lifting your torso, thus there will be more muscle involvement in your upper abs and internal obliques. When you perform a reverse crunch the opposite is happening and you are activating your lower region of your rectus abdominis muscles and external obliques.

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According to the American Council on Exercise (ACE), one of the most effective abdominal workouts and exercises which targets your rectus abdominis is the plank. This is where you are supporting your body on the ground with your forearms and toes. The plank will not only target your rectus abdominis muscle, but also your back muscles, and stabilizer muscles.

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To perform this exercise you need to:

1. Lie on the ground face down
2. Put your palms and forearms face down on the ground
3. Life yourself off the ground with all the weight on your toes and elbows
4. Keep your body straight and your back flat
5. To prevent any arching of the back, concentrate on contracting your abdominal muscles, and tilting your pelvis forward so you don’t stick your butt up in the air
6. Hold this position for about 30 seconds and repeat

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One of the most effective abdominal workouts and exercises is the full vertical crunch. If this ab workout is performed correctly, it will workout both your upper abs and lower abs. To perform this ab exercise, you need to:

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1. Lie straight on the ground with your back flat
2. Point your legs straight up to the ceiling
3. Put your hands behind your head
4. Concentrate on contracting your abs and slightly lifting your shoulders off the ground
5. While doing step 4, simultaneously push your heels of your feet to the ceiling (you should be creating a ‘U’ or ‘V’ shape from your body)
6. Slowly lower your legs back down and repeat 10-15 times

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