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You can view videos of how to perform these ab exercises with perfect form below.
1. Do 2 sets of all 3 movements 3 times per week (2*3*3 =18 sets per week).
2. Do 2 sets of any 2 movements 4 times per week (2*2*4 = 16 sets per week).
1. Make sure to rotate the exercises (e.g. do #1 and #2 one session, then
#2 and #3 the next session, then #3 and #1 the following session, and so
on).
3. Do 1 set of all 3 movements 5 times per week (1*3*5 = 15 sets per week).
Keep track of your weekly set volume so you can increase or reduce the amount of
work volume done depending on how your body responds after 4-6 weeks. This
does not mean you’ll have a 6 pack in 4 to 6 weeks, just that you should have a
good idea whether or not this volume is sufficient or not after this amount of time.
Transverse Abdominis
This is the deepest layer of abdominal muscle (i.e. furthest away from your skin). It
is located underneath the muscles that make up a six pack (that’s your rectus
abdominis, which we’ll cover next) and helps stabilize the pelvis and lumbar spine.
When you’re squatting and keeping your spine in a neutral position, you can thank
your transverse abdominis (TVA). In additional to being an important aid to
functional movements, a strong TVA can help maintain a tighter, flatter abdomen.
The TVA is the foundation upon your strong core will be built. Yes, that means six
packs too.
Rectus Abdominis
The rectus abdonis is what most people think of when they consider abs. There are
a pair of these long muscles from the pelvis to the rib cage, connected by tissue
called linea alba. This muscle pulls the pelvis and rib cage toward another, flexing
the back in the process. It can also prevent this movement when flexed.
As rectus abdominis strengthen, they tend to grow outward, giving the appearance
of “six pack” abs. The six lumps are an inherent part of the muscle, each lump
connected by tissue.
Most men will start to see some muscular definition (including abs) around 15%
body fat. The closer to 10%, the more definition the abs will have.
For women, some ab definition starts around 20-25% and gets more pronounced
as the body fat percentage decreases.
There are a number of different ways to measure body fat, which is outside the
scope of this article. Check out the links above to see images of different body fat
percentages in men and women. That should give you a close enough idea to know
where you stand. After all, you can check if you have abs simply by looking in the
mirror, regardless of what your body fat percentage is.
Ab workouts can be incorporated at the end of your normal workouts. 15-20 sets
per week should be sufficient to grow abdominal muscles for untrained athletes all
the way to more advanced lifters (via the smart folks at Renaissance Periodization).
A “six pack” will then begin to appear, assuming your body fat is in check.
For best results, target all four major muscle groups of the abdomen. These can be
found below in just three exercises.
1. Bicycle crunches
2. Captains chair
3. Exercise ball crunch
4. Vertical leg crunch
5. Reverse crunch
Below you’ll find recommendations on how to do the top 3 exercises – that’s all
you’ll need to hit all four major abdominal muscle groups.
Exercise 1: Elbow and Toe with Contralateral Arm and Leg Lift
This is an excellent exercise for engaging your Transverse Abdominus, your deepest
layer of abdominal muscle.
And there you have it: how to train the 4 major abdominal muscle groups, ideal
frequency, and other special considerations for getting your hard work to show.
Happy lifting!