Written on Thursday, September 11th, 2008 by Miroslav Nikolov

True Abs exercising - break the myth

Almost everyone will tell you to do abs exercising to achieve weight loss, but there are not so many people who will tell you how to do it. I want to show you true abs exercising and how to break the myths about it.

First remember that you will be able to build very nice looking abs, by doing it right, but you will see your results after you burnt the fats above them. I remember when I read for the first time about true exercising of abs and after that I tried it.

Difference is big. Much people have muscle pain in legs and back, but never in abs. This is sure sign for wrong abs exercising. If you have muscle pain in abs then you have pressured them right and have good chance for better results.

Upper and middle abs.

Start position:
Lie on your back. You can put your legs up on a chair or bed or just put them on the floor. Put your hands behind your head.

Start moving:
Very important – imagine that you want to touch your pelvis with bottom part of your thorax. You can’t do that but you have to try to do it. This create pressure in abs and ignores legs and back.
Your back has to be on the floor during exercising. You can just up your head and higher part of the back. See the picture.
When you can not close anymore thorax to the pelvis - squeeze for a second and go back, but do not completely relax your abs muscles.

Wrong:

Lift whole upper body half and touch your legs.
Doing it too fast.
Relax your muscles begin and after every repetition.

If you exercising right you can not relax, because the nature of true exercising wont let you do that.

Lower abs.

Start position:
You can do it on specific gym wall or using horizontal bar. If you are exercising for the first time it will be hard for you to do it with narrowed legs. Try to fold them.

Start moving:
Very important tip here is to start movement from your lower abs by tighten them up. Try to neutralize legs and focus on abs. Do these parts of the exercise which help you feel the abs and do not do these which involve your legs too much or just use to use your abs all the time.
When you can not exercising any more and start helping with your legs you have to stop. Rest and start another set.

Wrong:

Using legs too much. This will widen your pelvis putting more muscles on it.
Doing too short part of whole exercise;
Doing it too fast.

Very famous myth is that if you do more repeats you will be able to burn more abs fats. This is simply not true. This situation is called Spot reduction and it is disputable.

Exercise combination:
You can combine legs training with abs training in one. These muscle groups are antagonists and you are going to have better results if you combine both of them. It is good to include in your training squat exercise and abs exercising for upper, middle and lower parts.

You can do various types of abs exercising, but common point is that you have to feel abs during sets.
Actually abs muscles have very short amplitude of movement. This means that it is not necessary to lift whole your body. Just squeezing abs muscles. If you do it right you wont feel pressure in your legs and back.
The risk of injuries doesn’t exists and weight loss results will be better.

I am sure you are going to feel great after true abs exercising. You will break the myths by yourself.
You wont burn more abs fats, but your muscles will be stronger and they will burn more fats after while.

Summary: