Ahhhh, a six pack. No, not beer. We are talking abs here. Killer abs. The abs we see gracing the cover of almost every fitness magazine. But while we may all dream of having them, few of us ever will. That's because it takes true dedication to both diet and exercise to achieve it. If you think you have what it takes, consider these tips for training your abs to perfection from muscleandfitness.com.
1. Abs, Calves and Forearms Training
It's important to set aside time when you focus only on these areas for training. If you go to the gym and do squats, leg and bench presses you will be exhausted when it comes to training your abs, calves and forearms. So choose a time when you can focus on these areas and attack them with the utmost intensity.
2. Abs Anytime, Anywhere
The good thing about training your abs is that you can do it anywhere, including in the comfort of your own home. If you turn on the television at night, try doing some ab workouts during commercial breaks. Focus on reverse crunches, oblique crunches and regular crunches for sets of 12 to 20 reps.
3. Ab Driving
As funny as it may sound, you can also do ab training in your vehicle while driving. Experts suggest doing static ab contractions while behind the wheel. Simply flex your abs as hard as possible while crunching down and exhaling. Hold for a count of five and then relax and repeat until you get to your destination. You can also do deep transverse abdominis – the muscles that keep you from having that awful beer gut – by pulling your belly button in toward your spine and holding for a count of 10. Repeat this up to 10 times and your long commute may not seem like a waste of time.
4. Staggered Sets
When you're in between sets, instead of resting with your glutes on the bench, rest that muscle group while doing an ab exercise between sets. Only do this method however if you are working a small body part. Doing abs in the middle of a heavy workout – between sets of squats, for example – can actually weaken your core and put you at risk of injury.
5. Rethink Your Abs
Instead of focusing on how beautiful your abs will look, try thinking instead about how ab training contributes to your overall body composition. When you have strong abs you are stronger on all of your bigger lifts like squats, benches and overhead presses. If you skip your ab workout, then you're not just missing out on tight abs, you're reducing your potential for an overall better and stronger body.