A common question I get is: What is the best way to train my abs?!
Here are a few pointers which I hope help.
1. It’s best to follow a certain training order. Your lower abdominals should always be trained first. These exercises require maximal coordination and support of the upper abdominals.
For the same reason, your obliques should be trained next, with your upper abdominals last. Most people I see in the gym follow this order in reverse! Yet your upper abdominals involve simple movement patterns (eg crunches!) and are generally the strongest group in the abdominal region.
2. Training your abs daily will most likely lead to shortening from repeated micro trauma (breakdown) of the muscles. You see this in men who look slightly pregnant! They simply have developed over-strong over-short upper abdominal muscles.
3. If you want to train daily, focus on one specific region of your abdominal wall per training session. This helps maintain quality and allows greater focus on any given area.
4. Train to functional failure (fatigue versus loss of form). Start with one set of 15-20 reps at 40% of maximum. When you can complete an abdominal workout with minimal or no soreness the following day, add a second set or another set of another ab exercise. Keep adding sets following this principle up to a maximum of 10-15 min of ab work (plenty!).
5. Because your abs are multi-functional, always add a variety of ab exercises (makes it more fun too!).
For examples of effective ab exercises, check out my video Fitball Abs
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