Are you doing endless sit-ups and hanging leg raises but feel like your abs are getting nowhere?
You are not alone.
There is no shortage about workouts and articles about ab training, a lot of them fall somewhere along the spectrum of a waste of time or flat out dangerous…
yesterday I saw someone standing on a bosu ball with one leg and holding a kettlebell over their head while they squat down to “activate” their core…
Seriously the stuff some trainers come up with is mind boggling.
In this article I’m going to show you the truth about ab training and give you a workout with what I consider the 3 most effective exercises for building a solid six pack.
1. Train with your priority in mind
If your goal is to show off an amazing six pack the first
thing you need to do is lose all of the excess bodyfat in your waist.
This must be priority number one and to do this, you need to
create a caloric deficit between your diet and your training.
2. Don’t waste time on isolated ab exercises and high energy home workout videos
There is a giant target aiming center mass at your abdominals, and guess who is aiming the weapon…
The fitness industry. There is more ridiculous promises to get you a six pack than most anything else in the fitness world from belts that let you “workout” while you watch tv to magic pills and potions.
What they won’t tell you is that research has all but supported these claims…
For example, a study from Southern Illinois University found that performing a six week abdominal program did absolutely nothing to accelerate fat loss.
Vispute, s., Smith, J., LeChiminant, J., Hurley, K. The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research. 2011. 25(9):2559-64.
3. You must manage your stress to have great abs
Here’s the thing. If you’re like 99% of the population who is always stressing, about your job, your family, money, friends, anything, your body is in a constant battle against itself.
Everytime you feel overwhelmed, your body releases a homone called cortisol which signals your body to store more fat…
Boss yells at you at work?… cortisol spike
Ticket on the way home…cortisol spike
Skip a meal?…You guessed it…cortisol spike
When your body is chronically releasing cortisol you are keeping your body in fat storage mode specifically in your abdominal and love handle area. It’s hard to overlook this fact because stress is such a prevalent part of our lives.
However, if you are serious about building a set of six pack abs, along with the 3 exercise routine I’m going to show you below, stress management needs to come first.
This 3 move workout is designed to target and build thickness in your Ab muscles as well as strengthen your core.
Perform the following exercises in the order shown.
- Barbell rollout, 15 Reps
- Weighted Barbell Bench Sit Up 10 Reps
- Barbell Climb As Many Reps as Possible
One after another, that is one round. Do 6 rounds to complete the entire circuit with 45 seconds in between each round.