Don't Make These Mistakes If You Want Strong And Rock Abs
Do you want some action hero abs? Then don’t make these six common core
training mistakes. Stronger, muscular abs are probably one of the most
sought after physique improvements. For some, the aim is to lose belly fat
and achieve a tighter stomach. For others, greater core strength is the
goal.
While building amazing abs isn’t science, people constantly make mistakes
in the gym that will hold back progress. No matter how well developed your
abs get, you will never see them in bold relief unless body fat levels are
at about nine percent or less, which means paying strict attention to
diet. Let’s start with these tips!
1-Lack of Resistance:
Abs are muscles just like your pecs and lats, so why not train them in a
similar manner? Doing sets of endless reps of crunches is not going to
build impressive abs any more than bodyweight push-ups will develop an
Arnold-like chest.
Do not be afraid to perform weighted abdominal exercises that limit you
to just 12 to 15 solid reps if you really want some “deep boxes” in your
midsection.
2-No Intensity:
So many trainees are working under the false notion that all it takes to
create a truly wicked six pack are a few easy sets of crunches and leg
raises at the end of a workout. But like I mentioned earlier, the abs are
muscles just like any other, and if you really want to build bricks into
your belly, you have to train them with similar intensity to other areas
of your physique.
3-Reps Too Short or Fast:
If there is any muscle group that should be exercised with slow,
controlled reps, it’s the abs. Pay careful attention to achieving a full
range of motion from stretch to contraction, with a tight squeeze at the
peak. Fast reps will do nothing to overload the abs and will more likely
just result in injury.
4-Wrong Movements:
Just like you hit the quads or triceps with various movements that work
the muscle through various planes of motion, the same needs to be done for
your abdominals. When designing an abs workout, it’s important to begin
with a movement that focuses most tension on the lower midsection.
These include all type of leg raises with bent or straight legs. Next up
should be an upper ab movement, preferably using resistance, where the
trunk is curled toward the knees, such as with various types of crunches.
Finally a twisting exercise is necessary to develop the external obliques
and intercostals.
5-No Core Focus:
Because many lifters wear a weight belt while training, they fail to
consciously keep their abdominal walls tight during seated, standing, and
bent-over compound lifts. Not only can this lead to eventual injuries, but
will also hold you back from building a maximally developed and
strengthened core that the world will envy.
6-Anchoring Feet:
One mistake we constantly see even advanced lifters make is to anchor the
feet under pads when doing crunches or various crunch machines. This not
only shifts much of the emphasis off the abs and onto the hip flexors, but
can also result in lower back pain over time.
