You surely agree with us, that no matter what your fitness goal is for abs, there is still a lot of information and misinformation on training in this area, so in this article we acknowledge that it really depends on you and your goals, because everyone is different and we have to remind you that what works for some will not work for others.
Also, a lean and well-defined six-pack is just as much a diet product as exercise, and for men, this usually means a body fat level of 10% or less and 16% or less in women, so be sure, along with your training routine, your diet is fine too.
So you need to look out for the choice of exercises, because crunches, sit-ups and other spinal flexion exercises are fine, but as your spine moves in a variety of directions, you need to select a variety of exercises if you want to maximise your abdominal development and if you can do 20 or more reps of an ab exercise then chances are it is too easy. And so when selecting ab training exercises, you need to train using demanding exercises that keep your repetitions below 20 per set.
Here are a few options to consider:
Since Ab training is almost always performed at the end of your strength or cardio workout, the main advantage of exercising ab exercises is that in terms of energy costs, ab exercises are easier than complex exercises, and this means that despite working hard, you still need to have enough energy to finish the workout with some effective ab exercises.
Ab training during your strength or cardio workout:
So a great way to get a lot of work on your ab in a very effective way is to run your exercises during your vacations from your main exercises; such as making a set of planks between sets of pulldowns, as this makes your workout much more time efficient, and it also ensures your heart rate remains elevated during the workout and this is also a great way to burn more calories.
Ab training at the beginning of your strength or cardio workout:
If ab exercises usually involve movement on your spine, then you should do some ab work at the start of the workout, because you loosen it and mobilize the spine, which can help ensure that the back is fully heated before starting the main workout. But also down the line, excessive use of your abdominal muscles at the start of the workout can reduce the stability of the spinal column to safely perform key exercises such as squats and deadlifts. So this is a sensible option for some practitioners.
Ab training on a separate day to your main workouts:
So this is a great option for you if you are serious about your work because squeezing in ab work before or after your main session is fine, but time and energy can be limiting factors.
So dedicating several mini-training sessions a week to your abdominal muscles can:
-It leaves you with more time for your main exercises.
-It allows you to concentrate on 100% on developing your abdominal muscles.
-If you decide to do this, make sure you spend a few minutes warming up before your training to make sure that you minimize the risk of injury.
And to sum up, there is more than one “best time” for AB training. And it much depends on what you need and what you think is best for you.
Source: Gym Guider