Abdominals (Stomatch)

It seems that now days everyone is looking for the 10 or even 5 minute ab workout. I'll be the first one to bust your bubble. It takes a bit of effort, especially in the food department.

One thing people must keep in mind is that the stomach is located right underneath the abs. You must be thinking to yourself, well that is obvious, and it is, but people cant put together that the fat will be stored in that area quicker than any other, since its the closest.

The best way to remove the layer of fat that covers the abdominals is CARDIO, there is no quicker way, no matter what anyone tells you!

For many bodybuilders the abdominals are the last muscle group to work on, this is obviously because its done in the cutting stage where the body has a minimal in body fat.

Abdominal & Trunk Exercise:

Straight leg crunches - Greatly inhibit hip flexor stimulation

High rep ab training has minimal effects of strengthening the abs

Hanging leg raises or knee raises are a poor abdominal movement

Do not neglect training the lower back

Lower backs are weak generally because they are not exercised not because of weak abs

Lumbar stress and hip flexor activity increase when the legs are held or anchored

Beyond 30 degrees above horizontal the abdominals become less active as the hip flexors become prime movers

Ab training does not reduce fat around the waistline

Maximal sit-up repetitions are a test of hip flexor endurance

Leg throw downs can produce a large torque on the hips and great stress on the lumbar region

Side bends activate the side flexors (quadratus lumborum)

Sit-ups tend to be safer when performed in a slow manner

Sucking in the abs does not enhance the quality of ab training

Do not train the abs everyday (4 to 5 days)

To strengthen the abs add resistance

The abs are predominantly slow twitch fiber. They can usually be trained more often than most other body parts

The abdominals are one body part do not neglect the remainder of the body

Low body fat levels determine the definition of the abs

The overwhelming majority of ab infomercial devices are ineffective

Sample Workout 1

2 warm-up sets of 12 reps of Ab Crunch Machine
2 failure sets of 8-12 reps of Ab Crunch Machine
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches
1 failure set of Side Crunches 12-20 reps (to both sides)
2 sets of 30+ reps on Trunk Twists

Sample Workout 2

warm-up sets of 12 Ab Crunch Machine
2 failure sets of 8-12 reps Ab Crunch Machine
1 warm-up set of 12 reps of Crunches
2 failure sets of 8-12 reps of Crunches (do on decline bench or with weight on chest is extra resistance is needed)
1 failure set of Side Crunches 12-20 reps (to both sides)
2 sets of 30+ reps of Trunk Twists