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10 Minute Free Ab Workout
It’s simple, effective and takes about 10 minutes. You only need to do it two to three times per week to see gains. Like all muscles in your body, abs respond best to short, intensive workouts under resistance. Before we start though, I’ll need to dispel a couple of myths about ab training.
Myth #1: I need to train my abs for hours with hundreds of crunches and sit-ups. Your abdominal muscles are made up of the same muscle tissue as every other muscle in your body. And we know that the best way to develop your arms, chest, or back is by lifting heavy weights and training in the 8-12 rep range. So why on earth did we think that we needed to do hundreds of sit-ups to develop our abs? The fact is, abs respond to training like every other muscle in your body. It is well known that the 8-12 rep range is optimal for increasing muscular development and tone. Any higher than that, and we’re training the endurance capacity of our muscles, which is fine if we’re training for a sit-up marathon, but not much use otherwise. The age of the 1000-situp workout is over. So now we know that we get results when we train abs like every other muscle in the body – a few intense sets per week, in the 8-12 rep range, and that's what this free ab workout is based on.
Myth #2: I can reduce belly fat by training my abs. This is simply not true - it goes against all principles of exercise physiology. Your body just does not reduce fat in this way. Muscle tissue is entirely separate from fat, and working a particular muscle has no direct effect on the layer of fat above it. In fact, the body sheds fat systematically – meaning, that if you’re burning more calories than you’re consuming, then the body burns fat throughout the whole body to make up the difference. So when you’re in “fat loss” mode, the fat comes off from all over your body. That’s why the fitness industry has coined the phrase: “abs are built in the kitchen, not in the gym” So, why train abdominals at all then? Well, training your abs with the free ab workout increases muscle tone and develops the abdominal muscles. Your abs are more obvious and prominent when they are well-developed. In fact, that’s actually how the myth originated – ab training makes your abs more prominent, so it appears that you’re losing belly fat. What’s actually happening is that you’re developing the size and muscle tone of your abdominal muscles.
The Workout Free Ab Workout: Weighted Abdominal Crunches
The weighted crunch is the bread and butter of abdominal training. We add weight to the basic crunch to ensure that we reach muscular fatigue in the 8-12 rep range. So how do we add weight? Simple – hold a dumbbell or barbell plate behind your head, and perform the crunch as normal. Start with a 10lb weight and aim to increase it gradually. Technique Like flat on your back with your feet on the floor and your knees bent. Hold the weight behind your head. Raise your upper back off the ground and “curl” your body forward. It’s called a crunch because that’s what you’re doing – crunching your abdominal muscles up. Remember, it’s not a sit-up - your lower back should still be in contact with the floor. We’re looking to isolate the abdominals with the “crunch” movement. When your abs are fully contracted, lower yourself back down under control. That’s 1 repetition. Perform for three sets and you should feel a satisfying burn in your upper and middle abs. If you really want to step up your crunch training, investing in an Ab Lounger could be a great bet. The resources at Ab Lounger Guide are second to none.
Free Ab Workout: Lying Leg Raises
This is a great exercise for the lower abdominals that don’t get targeted so well by crunches. Simply lie on the floor with your legs straight. Keeping your entire back, hips, ass and arms on the floor, raise your legs towards the ceiling. Make sure to do it smoothly and without swing. Raise them up to vertical, then lower them back down under control. That’s 1 repetition.
Free Ab Workout: Stomach Vacuums
This exercise is good for restoring abdominal muscle tone. It’s hardly seen in the gym these days, but it used to be a staple in the workouts of athletes and fitness professionals. You need to be on your hands and knees to perform it. The aim is to “suck” your stomach in as far as possible, resisting gravity. Hold it until your stomach becomes fatigued – usually somewhere in the 20-30 second range. Perform a total of three sets, with a minute break between each. This doesn’t actually work the visible abs, but a band of muscle underneath them known as the transverse abdominus. This muscle is responsible for keeping your stomach held tightly in to your body. If you’re someone who has managed to get lean and has fairly well developed abs, but for some reason they “stick out”, then this is the exercise you need to be doing. So that’s the complete free ab workout. Perform it two to three times per week. If you’re weight lifting, it makes sense to perform it at the end of your sessions. Bring intensity to your workouts, and you’ll see results within a couple of weeks. Again, if you're looking to step up your ab training, investing in an ab lounger can be an excellent move. After a couple of months, you can expect tight,
well toned and developed abdominal muscles. From there it’s up to you
to get lean enough to ensure that they’re visible!
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