Because your abdominal muscles are easily visible, people often use them as a sign of physical fitness. While having washboard abs takes dedication and does indicate that you are in enviable shape, you should train your abs for functionality, as well. Your abdominals help transfer power from your lower body to your upper body, adding strength to movements, and also aid in balance. For the most effective training, incorporate multiple techniques in your abdominal workouts.
Training Frequency
Before you adopt any training techniques, you need to understand how to plan a workout regimen for your abdominals. Personal trainer Shawn Lebrun says that a major mistake many people make is neglecting to treat abdominals as a regular muscle group. Instead of giving abdominals proper rest, some people train them frequently, which can hinder progress. Lebrun recommends training your abs twice each week for optimal results.
Weighted Ab Training
As Lebrun notes, your abdominals are no different than any other muscle group, so you should train them with weights as you do with your other muscles. Rather than doing 25 or 50 crunches, perform 10 or 12 crunches while holding a weight plate on your chest. You can also use the seated abdominal machine for weighted ab training. If you are new to weighted ab training, keep the resistance low at first to avoid injury.
Isometric Ab Training
Isometric ab training is also known as static contraction training and refers to training in which your goal is to resist motion. This type of training can enhance strength and size of your abdominal muscles, which can help you achieve a six-pack appearance. "Fitness" magazine recommends exercises such as the abdominal hold, in which you sit on a chair and hold your hands on the edge while you bring your bottom off the chair to contract your abs and hold the position.
Unweighted Dynamic Ab Training
Unweighted dynamic ab training is the type of training that many gym-goers are familiar with. This training technique involves exercises such as crunches, situps and lying leg lifts. While this abdominal training technique can be successful, you should vary your training techniques for optimal results.
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