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10 Ab Training Mistakes You Need To Stop Making!

AB ABOMINATIONS
POOR CHOICES SABOTAGE RESULTS! HERE'S THE RECON ON 10 MISTAKES THAT MIGHT BE HOLDING YOUR ABS HOSTAGE!
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The rise of the core has led to a profusion of misinformation and confusion. Eliminate the training flubs that keep your abs in the shadows!
by Sylvester Blanco Sep 03, 2013

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shudupandsquat is now friends with MaryV91. kalel91879 updated his body fat from 18% to 18%, no change in 2 days.

"The first rule to get abs is: you do not do sit-ups. The second rule to get abs is: you DO NOT do sit-ups." - Tyler Durden, Fight Club. OK, Tyler didn't really say that. But as women everywhere reminded their dates in the

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Forearm s Glutes Ham strings Lats Legs Neck Quadriceps Shoulders Traps Triceps

post-movie recap, he did have some serious abs. Or maybe it was the guy who played him you know, ol' what's-his-obliques. But whomever they belonged to, they were the kind of muscles that weren't just made in the kitchen. They were carved by hard training, and revealed by smart diet choices. But here's the thing about ab training: What you do is only one half of the equation. What you don't do is the otherand I'm not just talking about the usual pre-photo shoot fitness model tricks like avoiding sodium, carbs, happiness, or air. I'm referring to the piles of abominable abdominal misinformation lurking out there, both on television and in casual conversation. Perhaps more than any other body part, ab training keeps you constantly on guard against making basic mistakes. Below are 10 of the biggest ab training mistakes I see people make. I could say I "always" see people make them, because that's how people talk about abs, but that's not technically accurate. I mean, everybody has to blink sometimes, and every once in a while I have to go get a drink of water. But aside from that, yeah, it's pretty much constant. But if you can minimizeor completely eliminatethese mistakes, you might just see your abs pop out sooner than planned.

kalel91879 measured his arms at 14.2 in., a gain of 0.4 in. in 46 days.

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"THE FIRST RULE TO GET ABS IS: YOU DO NOT DO SIT-UPS. THE SECOND RULE TO GET ABS IS: YOU DO NOT DO SIT-UPS." - TYLER DURDEN

AB FLUB 1: FORGETTING ABOUT COMPOUND EXERCISES

If you strictly perform isolation ab exercises, you're making a huge mistake. Compound movements like deadlifts, squats, and overhead presses engage every inch of your core. Don't forget to include them in your training program.

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AB FLUB 2: DOING AB EXERCISES FIRST

Your abs are part of your core area, which helps stabilize your body. If you fatigue them early in your workout, you will have a hard time doing other ab-intensive exercises like squats. And just so we're clear, the role that your core plays in squats is to protect your spine, so you want them to have a full tank at that point. Save your ab training for the end.

AB FLUB 3: THINKING YOU CAN OUT-CRUNCH YOUR DIET

The secret to visible abs is no secret at all: Lower your body fat percentage. This doesn't happen by doing hundreds of reps of ab exercisesnor thousands, nor millions. You can train your abs all you want, but if your diet isn't in check, you'll never see that six-pack.

AB FLUB 4: HAVING A FULL WORKOUT JUST FOR ABS

All you need is 15 minutes. If you're already doing compound exercises like squats and deadlifts, one or two ab exercises for 2-3 sets each at the end of your workout is sufficient.

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"YOU CAN TRAIN YOUR ABS ALL YOU WANT, BUT IF YOUR DIET ISN'T IN CHECK, YOU'LL NEVER SEE THAT SIXPACK."

AB FLUB 5: TRAINING THEM EVERYDAY

"But Arnold worked the abs every day!" Save it. Abs are just like any other muscle in your body. That means they need time to recover. When they get worked hard, a couple of days' reprieve is necessary, in my opinion. If you can crunch yourself into submission one day and then wake up the next morning ready for more, take it as proof that crunches aren't actually working your abs as hard as they should be. Try a harder movement and tell me if you're up for repeating it tomorrow.

AB FLUB 6: ONLY DOING CRUNCHES

I heard the question you just screamed "So what's better than a crunch, maaan?" There are dozens of exercises that are much more effective than the traditional crunch. In fact, the traditional crunch is one of the least effective ab exercises you can do. And just because you can't perform these other movements for hundreds of reps doesn't mean they're not effective. Trust me, this one is:

PIKE ROLL-OUT ON A FITNESS BALL

WATCH THE VIDEO - 01:56

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Killer Abs Exercise - Pike Roll Out on Fitness ...

AB FLUB 7: NOT FOCUSING ON FORM

Again, abs are just like any other muscle in your body. So why are you writhing around like you're on fire to work them, when you're a stickler for form on your squats and presses? Focus on form and make sure your abs engage in every rep. When you start doing more advanced and effective ab movements like the pike roll-out, you'll discover that they're pretty much impossible to perform sloppily.

AB FLUB 8: FORGETTING ABOUT YOUR LOWER BACK

The core has a front and a side, but it has a back, too. A lot of people neglect the lower back muscles (erector spinae), so make sure to train them just as you would with every other muscle. If you want to have a strong core, treat your lower back like your abs. Train it hard and smart, and you'll feel as strong as you look.

AB FLUB 9: ONLY WORKING IN ONE ANGLE

Your obliques, transversus abdominis, rectus abdominis, and erector spinae are all part of your core, but they're different muscles with fibers running in all manner of directions. You must train them in more than just one angle.
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Bodybuilding.com - 10 Ab Training Mistakes You Need To Stop Making!

Complex, difficult movements like windshield wipers can work the whole team at the same time, but if you're not there yet, don't take it as an excuse to revert back to middle-schoolcrunch tests.

Seated twists (spinal rotation), hyperextensions (spinal extension), side bends (lateral spinal flexion), and planks (isometric/stabilization) are all movements that target your core in more comprehensive ways than the typical crunch (spinal flexion).

AB FLUB 10: USING INFOMERCIAL AB GIZMOS

AB CIRCLE PRO COMMERCIAL - AS SEEN ON TV
WATCH THE VIDEO - 03:18

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AB Circle Pro Commercial - As Seen on TV

Seriously? That thing brings you about as close as possible to kicking your own ass. And if you really think that wiggling from side to side is enough to make you lose 10 pounds in two weeks, well you've got the kick coming!

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Sibierious
80% of the people at my gym need to read this article.
Sep 3, 2013 6:43pm | report

Body Stats
ht: 5'11" wt: 177 lbs bf: 10.0%

Rep Power: 10

xHiroko
How about 95% of them?
Sep 4, 2013 6:36am | report

Body Stats
ht: 5'8" wt: 141.68 lbs bf: 15.0%

Rep Power: 50472

chiefgreybeard
One arm dumbbell overhead press really hits the core!
Sep 3, 2013 7:19pm | report

Body Stats
ht: 5'11" wt: 206 lbs bf: 10.0%

Rep Power: -422

bemyj42
Ab articles are the best! I am always trying to find new exercises. It seems like I revert back to doing some of the nonos after awhile until I read one of these articles. Keep 'em coming!!
Rep Power: 10 Sep 3, 2013 9:46pm | report

Body Stats
ht: 6'0" wt: 190.4 lbs bf: 8.0%

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joegill576
The infomercial was awesome. I love them. They keep me laughing in the morning. Everybody wants great abs but nobody wants to work for them. The abundance of misinformation is staggering. I hate to admit it but, I've been guilty of a few of these as well. Great article very well presented information. I will recommend to my clients.
Sep 4, 2013 4:33am | report

Body Stats
ht: 6'0" wt: 212 lbs bf: 12.0%

Rep Power: 10245

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