6 Pack Ab Training V2.0
Like I mentioned in my last post, we are coming up on the 1 year anniversary of the Hunt-Fitness website. In honor of the 1 year anniversary I decided to create a remake of the first article that generated a lot of interest here on the blog. In May of last year “Secret to Six Pack Abs” was published and quickly became a hit. I was not surprised by this as abdominal training is one of the most popular topics in the fitness industry.
Although both “Secret to Six Pack Abs” and “Version 2.0” share many of the same characteristics, I have added a few features that will really amplify your RESULTS! In the Secret to Six Pack Abs blog I mentioned how important it is to train all four sections of the abdominals: upper, lower, obliques, and core. That fact has not changed however; this time around we are going to take it a step further. Not only are we going to train all 4 sections of the abdominals, but we are going to incorporate MORE stabilization techniques as well. When thinking about abdominal training two exercises normally come to mind, sit-ups and crunches. As many of my readers know (yes most of you are more educated on exercise than the general public) those are not the only two exercises to work your abs and not the two most effective either. The real keys to developing strong and muscular abs that create the coveted six pack that everyone wants is a combination of stabilization, added resistance and increased intensity.
Pure stabilization in reference to ab training is the ability to keep your back/spine aligned in a straight path. Basically the only real way to accomplish that is to perform a version of the plank. To make things more versatile and challenging we are going to incorporate both a regular plank and side plank along with progression techniques to up the intensity. There is also Dynamic Stabilization. This refers to the ability to stabilize the core while in motion. This opens up endless opportunities for exercises to be performed.
To go along with both pure and dynamic stabilization the ab workout is going to include direct ab work as well. The only difference here is going to be the use of added resistance along with intensity principles. Why is it that you see people do all kinds of intensity principles on muscle groups like chest and biceps but none on abs? The abdominals are like any other muscle and require a progressive resistance approach along with added intensity. Most people when it comes to ab training just increase volume to create a progressive overload. When just increasing volume to create a progression it becomes very easy to go through the motions and limit the intensity of the workout.
This ab workout is only to be done ONCE per week. I suggest training your core 2-3 times per week so for the other sessions do a workout similar to the one described in the “Six Pack Abs blog”.
6 Pack Abs Workout V2.0
– Each circuit is to be performed with no rest in between exercises.
Circuit #1 (pure stabilization) – 1 rotation through circuit
– Plank hold for 60-90 seconds
– Side plank hold for 45-60 seconds (each side)
– Feet elevated plank hold for 60-90 seconds
– Feet elevated side plank hold for 45-60 seconds (each side)
Circuit # 2 (dynamic stabilization) – 2 rotations through circuit
– Exercise ball knee tucks 15-25 reps
– Barbell roll outs 15-20 reps
– Elevated side plank bends 12-15 reps (each side)
– Exercise ball mountain climbers 25-50 reps (each side)
Circuit # 3 (Direct ab work) – 2 rotations through circuit
– Kettlebell double crunch 15-20 reps *continuation set with…
– Kettlebell crunches 10-15 reps *continuation set with…
– Crunches 5-10 reps
– Hanging leg raises 15-20 reps *drop set with…
– Hanging knee raises 10-15 reps
– Weighted rotation on ball 15-20 reps * set with…
– Rotation crunches on ball 10-15 reps (each side)
*Bonus exercise to preform at the end…
– Turkish get up ladder 5,4,3,2,1 (each side)
Note: Turkish get ups work the abs because the center of gravity is offset which causes your core to engage through the entire movement.
Try this Ab workout a shot and see if you see any noticeable changes in your physique.
As always I can be reached at Huntfitness@aol.com. If you have any questions regarding this workout or if you are interested in getting a custom workout or nutrition plan feel free to get a hold of me. I look forward to hearing from you!
“One Dream, One Reality”
One thing you are almost certain to see when walking into a gym is people doing endless crunches on the floor in an effort to achieve a well defined midsection. Why is this so common? Well it’s because abs are the ultimate show muscle and doing endless crunches is going to get me a ripped six pact to show the ladies. Ok sounds like we need a lesson on how to properly train our abdominal region.
First, before we even get into proper abdominal training I feel it is necessary to give away my secret right up front. The key to having great abdominals is having a low body fat. If you have a high body fat it really doesn’t matter how well conditioned your abs are they will likely be covered by a layer of fat. If this is the case you need to concentrate on lowering your body fat first. Nutrition is going to play a huge part in this along with a cardio routine that includes some HIIT (High Intensity Interval Training) to help facilitate more fat burning effects. Once you get your nutrition and cardio geared towards losing fat, an intense ab busting routine will put you well on your way to the midsection you want.
The main component of training the abdominal region includes four areas to be specifically targeted; upper abs, lower abs, oblique’s, and core. When training the abdominals it is important to remember how muscles in general respond best to training. With abdominals like any muscle there must be continued progression. An endless rep of crunches day after day is not the answer. There needs to be added resistance, something to force your abdominals to work harder than they are accustomed to. Added resistance during ab exercises can come from holding a weight plate, kettle bell, medicine ball, using a cable station or roman chair to perform you exercise on. Also adding instability in the form of an exercise ball can provide added benefit to your ab training.
A good ab program has to include an exercise from each of the four specific areas; upper, lower, oblique’s, and core. This style of routine should be done 2 or 3 times per week with rest days in between, remember your abs need time for recovery in order to make improvements just like all of your other muscles.
Sample Abdominal Plan
- Rope Cable Crunch 3 sets 12-15 reps (upper abs)
- Hanging Knee Raise 3 sets 12-15 reps (lower abs)
- Weighted rotation on exercise ball 3 sets 12-15 reps (oblique’s)
- Plank holds 3 sets 45-60 sec holds (core)