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First let's see how the exercises square up on the whole. Studies have been performed regarding the EMG (electromyography) activity for various abdominal muscles in a variety of exercises. You will find the results for the exercises in stimulation of the rectus abdominis and obliques, relative to the traditional crunch, in this Wikipedia section: https://en....


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The basics of getting abs Abs come from low body fat and large core muscles. Ultimately weight doesn't matter, though checking your weight can help with achieving the low body fat. To get abs, you need to first need to cut enough fat that your muscle tone becomes visible. This is best achieved through the combination of healthy, disciplined, and goal-...


11

Rippetoe & Kilgore describe in Practical Programming why many trainers--particularly strength trainers, and most particularly weightlifting trainers--eschew crunches: The lower back is supported from the anterior by the abs, and ab work done correctly, protects and assists lumbar stability. "Done correctly" means that the abs are strength-trained, as ...


10

Why would Vince be so anti-crunch? I wouldn't say Vince is anti-crunch so much as he is anti-novice. The distinction here is that Vince would assume if someone were to do crunches as part of their routine, then that person is a novice and does not belong in his gym. Is there any merit to this belief? Yes. Ask anyone in the world and chances are most ...


9

Why Do Abs Exercises Have So Many Reps? Short Answer: To feel "The Burn" Many people erroneously feel that most abs exercises are cardio exercises. As a result, they try to perform as many reps in as short a time frame as possible. First, because the abdominal muscles perform many functions,they're capable of being stressed longer than most muscles. As a ...


8

First off, lets clear how these things work. They use EMS (Electrical Muscle Stimulation) to contract your muscles. I quote from an article that talked to a physiologist. "These devices tend to only activate the surface of the muscle," Swoap says. The electricity causes tingly-feeling contractions around your middle, but it doesn't reach deep. To ...


8

Soreness does not mean that you had a good workout (or vice versa), it means you had a workout you weren't used to. I've been lifting for a few years and I never feel sore, except for when I've had a long time off.


8

Easy peezy! If I were to punch you, and you were ready for it, you would 'tense' up and hold your breath correct? 'Tightening' your abs work much the same way. Don't push the stomach out, or breath out. You actually need to inhale, and 'brace for impact'. That's tightening the core.


8

Everyone wants a six-pack and everyone wants to increase core strength, but should you do abs exercises every day to accomplish that goal? Some of the most frequent questions I get about abs training are – “Can you work out abs everyday“, or “Should I workout abs everyday“? Conventional wisdom tells you the more abs exercises you do, the better. The short ...


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Just to get this out of the way Probably one of the most commonly uttered phrases around here, but it can't be said often enough: A flat belly is made in the kitchen, not in the gym. It doesn't matter how strong your core is; if it's covered in a thick layer of fat, no one will see it. And ab workouts do NOT burn belly-fat specifically. See: Is spot ...


7

Crunches CAN be an effective tool, however there comes a point where they do more toning and conditioning than they do size building. The function of the abdominals is to curl the torso "forward" and "in" (These are subjective to the position that you start in). If you take your lower ribcage and try to picture touching that to your hips, causing your upper ...


7

There are a lot of diets and a lot of claims. A lot of them are simply not true. The problem with pasta, rice, potatoes and bread is that they are high in carbohydrates and by that high in calories. If you want to lose weight (and by that reducing the fat that covers your abs), you should try to keep your caloric intake below what you burn each day. How you ...


7

The fat gained around the belly is likely to be "visceral" fat. That is, this fat surrounds your internal organs. Fat gained around thighs and other parts of the body is "subcutaneous" fat, or fat stored under the skin. Increased visceral fat puts one at greater risk for cardiovascular disease, as opposed to subcutaneous fat, which is less harmful. A ...


7

First you should have clear some concepts. You don't burn fat on belly by doing abs, nor do you make ab muscles visible by doing abs. As it's said, abs are made in the kitchen. Doing abs workout, what you do is make them bigger, as with other muscles. You should focus your routine almost the same way you focus it for muscle gain, but introduce some more ...


7

No. Diarrhea is a symptom of what's going on inside your stomach. Your abdominal muscles are outside, and don't have any effect on your digestive system. If you have a problem with diarrhea, you should take a second look at what you're eating, as a poor diet is the number one cause of diarrhea. If you're certain that it's not the diet, see a doctor. You ...


6

In order to use your hips to get your legs up, they need some opposition. This means all the muscles all the way up to the bar have to be active and involved in some way. Simple check is, if you feel your entire trunk equally involved, oblique muscles working just as hard as your center line, you have enough shoulder activation. If it feels like you're ...


6

You squat, deadlift, and press. While these each stress specific muscles more than others (presses working more shoulder strength, deadlifting working more legs and back, et cetera), they are all whole-body exercises that work the core. If done heavy, these exercises demand and develop a significant amount of core strength, including the abdominals, as ...


6

Sounds like that guy doesn't know what he's talking about. There's nothing wrong with working abs after another body part.


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The rectus abdominus works to curl the torso, and bring the lower part of the ribcage forward and down. It is one muscle, and as such, any exercise that curls the body works the entire muscle. The "upper and lower" abdominal belief is pretty much a myth. Whether you curl down towards your legs or up towards your head, the entire muscle is contracting. The ...


6

Consider for a moment that a major job for your abs is not to pull your chest to your knees (crunch and sit up style), but to remain erect and not collapse like when doing a front squat: Crunches and sit ups don't have a large isometric component, as where something like front squats, deadlifts, and planks do. Most of what we want our backs to do in daily ...


6

Squats train all of the supporting muscles of the torso -- including the anterior/abdominal muscles -- if you use a Valsalva maneuver. Consider performing each squat repetition using these steps: Inhale as deeply as you can. Hold your breath by closing your glottis ("throat"), not just your lips. Contract your torso muscles hard, including your abdominal ...


6

The amount of (appropriate intensity) training volume necessary to maintain Ab Hypertrophy is typically going to be zero sets per week. The minimum volume required to make progress is also typically going to be zero sets per week assuming that you are also doing heavy lifts that require core stabilization like squats and deadlifts. If you aren’t however, (...


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