In This Issue.....
1) Dispelling The Myths.
2) High Rep vs. Low Rep Ab Training.
3) Choosing The Best Exercises.
4) Ab Training Frequency.
The never ending quest for a flat, toned, well defined midsection continues. Every day we are bombarded with infomercials about some miraculous new product that promises to"trim inches from your waistline" and requires "less than three minutes a day." All this for only three easy payments of $19.95 plus shipping and handling. Did we mention the free gift if you order now?

1) Dispelling the Myths.
In the midst of all the confusion, one fact remains clear. The only way to see your abdominal development is through effective dieting. You can do sit ups until the cows come home, but you'll never see the results until your bodyfat percentage is low enough (i.e. single digits for men and under 19% for women).
For more information on creating an effective nutritional program, simply follow the links that appear at the end of this article.
Now, that we've gotten that out of the way, lets look at some specific ways to create an effective ab routine without having to dish out $19.95 a month or staying up until 2am eagerly awaiting your favorite infomercial.

2) High Rep vs. Low Rep Ab Training.
If you're one of those people who spends an hour each day performing sets of 50-100 crunches, this section is definitely for you. Will performing high reps burn more fat and better develop your abs? Perhaps, you've hear of spot reduction, which invlovles performing a high amount of reps for a particular muscle group in order to burn fat in that particular area.
The myth of spot reduction is great for selling all types of useless ab gadgets (or "machines" ) on television. Sorry, but it just doesn't work that way. Read the fine print during the infomercials and you'll always find a few microscopic sentences at the bottom of the screen about using the product in conjunction with an effective nutritional program.
Why is low rep ab training better for abdominal development?
Your abdominals are a predominately fast-twitch muscle group. Fast twitch muscles respond best to low rep, high intensity training with resistance. In contrast, slow twitch muscles respond best to high rep, less intense training with little or no resistance. An example of a slow twitch muscle group would be your calves.
In other words, when training your abs, keep the reps in the range of 8-12 per set and add more resistance (i.e. weight or anything that makes the set more difficult) when you need to increase the intensity.

3) Choosing The Best Exercises.
When deciding which exercises will work best for developing your abs, consider the following. Does the exercise provide a full range of motion (i.e. a complete stretch and contraction). Does the exercise require some type of resistance? Remember, your abs respond best to low rep, high intensity training.
Technically there is no such thing as lower or upper abs. However, certain exercises will place more stress on the lower or upper areas of the abdominal muscle group. The following exercises work well for developing the entire abdominal region.
These are the exact exercise descriptions that appear on the Workout Wizard(tm). An animated exercise demo and audio description of these exercises can be found in the members area of the site (along with many other useful exercises).
If you are fortunate enough to have access to a swiss ball or cable pulley machine, you may wish to substitute the floor crunches for swiss ball or cable pulley crunches (these exercises provide a more complete range of motion than regular floor crunches).

FLOOR CRUNCHES
PURPOSE: Develop the entire front abdominal wall. Most of the stress is focused on the upper section of the rectus abdominus (upper abs).
EQUIPMENT VARIATIONS: Flat bench.
STARTING POSITION: Lie with your back on the floor and your knees over a flat bench. Your knees should be at an angle that will allow your thighs to be perpendicular to the floor. Cross your arms over your chest and keep them in this position throughout the exercise. Placing your hands behind your neck can place unwanted stress on the neck and may lead to injury.
PERFORMANCE: While focusing on contracting your abs, lift your shoulders and head toward the bench. Exhale the air from your lungs in order to increase the force of the contraction in your abs. Performed correctly, this movement requires a very small range of motion. Your entire upper body should not be separated from the floor. Only your head and shoulders should come a few inches from the floor. Return to the starting position and repeat for the desired number of repetitions.

ROPE CRUNCHES
PURPOSE: Develop the entire front abdominal wall. Most of the stress is focused on the upper section of the rectus abdominus (upper abs).
EQUIPMENT VARIATIONS: Cable pulley machine.
STARTING POSITION: Kneel down in front of the cable pulley machine. Your body should be about a foot back from the machine. Attach the rope handle to the overhead pulley of the machine. Grasp one end of the rope with each hand. Your upper body should be slightly above parallel to the floor.
PERFORMANCE: Using a slow and controlled movement, bend at your waist in a semicircular arc, bringing your hands and head toward the floor. Exhale as you bring your body down toward the floor. This will allow your abs to fully contract during the movement. Squeeze your abs hard at the bottom of the movement. Slowly return to the starting position. Repeat for the desired number of repetitions.

LYING LEG RAISES
PURPOSE: Develop the entire front abdominal wall. Most of the stress is focused on the lower abdominals.
EQUIPMENT VARIATIONS: Leg raise machine or adjustable abdominal board.
STARTING POSITION: Using an adjustable abdominal board, lie on your back with your head facing toward the upper end of the board. Grasp the handle of the board for support. You should now be lying flat, face up on the board with your arms extended above your head in order to firmly grasp the handle. Your legs should be slightly bent and remain so during the exercise. This will prevent placing unnecessary stress on your lower back.
PERFORMANCE: Using the strength in your abs, lift your feet up in a semicircular arc until they are slightly above your hips. Focus on feeling the tension in your lower abs. Using a slow controlled movement return your feet back to the starting position. Perform the desired number of repetitions.

4) Ab Training Frequency.
Many people train their abs almost everyday, with the idea that training abs more often leads to better development and a flatter stomach. This myth also goes back to the spot reduction theory mentioned above.
Your abdominals, just like any other muscle group, need adequate time to recuperate in order to grow stronger. If you can train abs daily, take a closer look at how you're training and find ways to make each session more intense but less frequent.
Should I train abs at the beginning or end of my workout?
Personally, I'm a big believer in training your weaker bodyparts first. If your abs are a top priority in terms of areas that you want to improve, training them at the beginning of your workout when you have the most energy would benefit you the most.
Just remember that your abdominal muscles act as stabilizers during many other exercises (particularly any exercise performed while standing), so it wouldn't be a good idea to exhaust your abs and then attempt to do something like squats or deadlifts that require you to use your abs to stabilize yourself.
When it comes to creating that flat, toned midsection, diet is the most important factor. Once you've stuck with your diet and your body fat is low enough, you'll really appreciate what an effective ab routine can do for you.
If you missed the article about low carb dieting, take a look at the this link. This type of dieting has done wonders for people trying to loose bodyfat while maintaining as much muscle as possible.
In addition, our sister site, the Nutrition Wizard(tm) will help you get started on creating an effective nutritional program in three easy steps.
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