All About Abs
Would you like to work on your mid-section?
Do you get easily bored?
If so, this program is for you. You can do a different abs workout every day of the month. The workout will vary from 4 to 20 minutes, using your body weight or sometimes equipment like a mini-band, dumbbells or a stability ball. We will be working all the abs muscles: the rectus abdominus, the internal and external obliques and the transverse abdominus. We will also strengthen lower back muscles like the quadratus lumborum to balance the mid-section workout and avoid back problems. These muscles help you with everyday movements that involve flexion and extension of the spine, rotating, and side bending. Remember: we will be working on the abs in a lot of different ways, doing various exercises because the purpose of your core is to support your spine and have good posture.
Before you dive into this program, let’s be clear and set realistic expectations. Having a strong core can help you with almost any sport or physical activity but it won’t get rid of the abdominal fat on top of your mid-section. Spot reduction is a myth. It doesn’t work and that is true for anybody part, not just your abs. To be able to burn fat, you need to create a calorie deficit. The healthy way to do that is to combine clean eating while you increase your muscle mass by doing strength-training exercises.
Another myth is that you can target the lower and upper abs. I think it's important for you to know that they are part of the same muscle, the rectus abdominus. You can feel the lower abs more when you move the lower body and pelvis but they are still part of the same muscle.
Once you start feeling more comfortable with this program, I highly encourage you to start incorporating more strength-training compound exercises, like squats, deadlifts, pull-ups, lunges, push-ups, etc. All these exercises work on your midsection without involving flexion of the spine. Too much spinal flexion can lead to serious injury and that is why ab work is much more than just crunching. For example, planks and side planks are wonderful ab exercises.
If you do only one abs video a day, you can train these muscles every day because you are doing different exercises and not too much on the same day. Again, it also depends on your current fitness level and physical condition. Make sure you listen to your body and rest whenever you need to.
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