On June 7, 2023, Yates took to his Instagram page to break down a rather simple but effective ab workout from his Olympia heyday. Yates maintained that he was once inspired by the physique of the legendary Bruce Lee, who, in Yates’ opinion, had “great abs.”

When boiled down, Yates’ prime ab routine probably doesn’t reinvent the wheel. Even at a glance, it appears pretty standard and accessible for athletes of any skill level. All one really needs to perform Yates’ ab workout is a focused commitment to their training.

It is as follows:

Dorian Yates | “Simple” Ab Workout

• Bodyweight crunch — Two sets to failure
• Bodyweight reverse crunch — Two sets to failure

Yates made sure to clarify that each rep was done with a “hard contraction” and a big exhalation of air at the peak contraction to maximize the potential benefits. Yates wrote that in the early parts of his career, he placed more of a premium on weight training with his abs. That, in turn, led to a “blocky” look that he didn’t appreciate, and he transitioned to contraction-focused work utilizing just his body weight as a result.

In the end, Yates leaned on what he believed were natural gifts, proper nutrition, and low body fat that let him give his abs the requisite attention without going too far.

“In my opinion, it wasn’t really that important to train my abs as they were always visible due to my low body fat year-round,” Yates wrote. “And my genetics did play a part here in helping me stay lean. Everyone has abs. It’s just a case of revealing them by lowering your body fat.”

In what can be a rigid and demanding sport like bodybuilding, there can be a natural tendency to believe that every segment of preparation needs to be complex. As Yates proves with a look at how he chiseled his abs, some workouts can be very simple and help an athlete achieve their goals anyway.

Featured image: @thedorianyates on Instagram

The post Dorian Yates Explains the 2-Exercise Ab Routine That Fueled His Mr. Olympia Dynasty appeared first on Breaking Muscle.

It’s likely that many gym-goers or home-gym lifters have done this ground-based exercise at least a few times before — holding a straight-arm plank while performing alternating dumbbell rows — to build conditioning and head-to-toe strength and stability.

If you’re going to do the renegade row, it’s time to make sure you’re performing it properly. Here’s how and when to include it in your workout routine, plus a few effective variations to take this popular movement up a notch.

Renegade Row

• How to Do the Renegade Row
• Renegade Row Mistakes to Avoid
• How to Progress the Renegade Row
• Benefits of the Renegade Row
• Muscles Worked by the Renegade Row
• How to Program the Renegade Row
• Renegade Row Variations
• Frequently Asked Questions

How to Do the Renegade Row

The renegade row is a type of combination exercise — performing a static plank while simultaneously performing a rowing motion. So before you try the renegade row, you should have some basic experience performing both of those exercises separately. Then grab two dumbbells or kettlebells and get ready to work. 

Step 1 — Set Your Hands and Feet

Get on the ground with a dumbbell in each hand, placed just inside shoulder-width. Set your feet slightly wider than hip-width and straighten your legs. Make sure you can really push into the ground with your feet, which will help you successfully create tension in your whole body. Don’t let your hips sag down or arch high. Hold a straight line from your ankles to your neck. This stable plank position is the “base” for each repetition of the exercise.

Form tip: Placing your hands directly under shoulders would be great technique for a standard plank, but remember this is not just a plank. Having your hands a bit closer is going to help your stability by reducing the weight transfer from side to side as you switch arms during each repetition. This will make it much easier to create tension in your plank while keeping your hips nearly level.

Step 2 – Press and Pull

Squeeze both dumbbells extra-hard and actively push one arm toward the ground without bending it. This will create more stability through your upper body. (1) As you drive that arm down, lift the opposite elbow up and back, moving the weight toward your front pocket in an arching motion, not in a straight line to the ceiling. Maintain total-body tension and fight the weight pulling you off-balance.

When the dumbbell is near your torso, return it back to the floor slowly. The exercise is about control and consistency, not rushing through reps as quickly as possible. Drive your second arm toward the ground and row the first dumbbell. Repeat the movement, alternating sides with each repetition.

Form tip: As you row your elbow up and back, it’s going to be tempting to lift that same side hip and shoulder because rotating your body might assist you with the lift. Instead, move toward the challenge, literally. If you are rowing on the right side, your body will naturally want to lift your right hip. Instead, as you pull your elbow up, actively push your right hip down to resist the twist and keep your hips level. This will also help you to stay more braced through your midsection and recruit more abdominal muscles.

Renegade Row Mistakes to Avoid

The exercise involves head-to-toe coordination and stability, so there are some common mistake that can occur with such a big movement. Here are some issues to watch out for.

Keeping Your Feet Too Close

When your feet are set too narrow, it will be nearly impossible to do anything other than simply shift your weight from side to side as you move through the rep. It’s extremely difficult to maintain a plank position because close feet create a very small base of support, so you end up just doing a row in a really inefficient position.

Keeping your feet set slightly wider than your hands will put you in a powerful stance to perform the movement without sacrificing stability. If your feet are too close, you’ll be off-balance from the start and unable to generate enough force to efficiently lift the dumbbell.

Avoid it: When you get into the starting position, make sure your feet are more than hip-width apart to provide a wide enough point of contact for stability. When you row, you shouldn’t be at risk of tipping to one side or the other.

Twisting Your Body

Rotating your body to get the weight moving means you’re using momentum to help pull the dumbbell off the floor instead of using your back muscles. When this happens, you end up with a very poor row and a very poor plank. That’s a lose-lose situation.

When you shift your body to one side, you drastically reduce the need to stabilize your core, which takes away from the entire point of the exercise. You might end up doing extra reps, but each rep is less effective at building strength and conditioning.

Avoid it: Try to focus on body awareness and feel your shoulders and hips staying nearly level throughout the entire exercise, as you lift and lower the weights. Fighting to keep your body in position is what’s going to deliver the results you’re after.

Tapping the Weight to Your Chest

When you’re performing the renegade row, focus on the movement of your elbow instead of what’s happening with the dumbbell itself. If your elbow starts and finishes in the right place, the dumbbell will follow.

When the load gets too heavy or when you focus on “bringing the dumbbell to your ribs,” you lose range of motion because the focus shifts away from the most effective technique. 

Avoid it: Pay attention to each individual repetition and perform it properly, without regard to the specific weight you’re moving. Go step by step and follow the technique tips, and avoid any instinct to make the dumbbell a key player in the movement.

How to Progress the Renegade Row

Deciding how and when to progress this movement can be difficult and there need to be some special considerations because it is a combination we are not just progressing one movement. 

Technique Over Weight or Volume

The renegade row isn’t well-suited for handling heavy weights, training with extreme intensities (muscle failure), or using high volume (many sets and reps). Instead, performing the exercise with greater competency and crisp form is the real key to long-term success and results.

Gradually adding even one or two reps per set, or one or two sets, each workout would give you a great opportunity to perform some very effective, high-quality work.

Plank Shoulder Tap

One modification to the renegade row is to swap the dumbbell row for an unweighted shoulder tap, reaching one arm across your body to lightly tough the shoulder of your base arm.

This bodyweight-only exercise trains similar total-body stability and strength by teaching you how to stay tight in a plank position while alternating between single-hand support. You’ll also build core strength to keep your body level and avoid twisting as you move.

Unilateral Renegade Row

Another effective modification the renegade row would be to do all reps unilaterally (with one arm) before switching arms. This creates more localized fatigue in the muscles on the specific side you’re working.

While the unilateral renegade row emphasizes the back muscles and core stability, it can be slightly less challenging rotationally because your body isn’t repeatedly adjusting from between alternating sides.

Benefits of the Renegade Row

The renegade row is not a great exercise choice for improving absolute strength because you can’t move heavy weights. It’s also not ideal for hypertrophy (muscle-building) because it doesn’t focus a specific body part with the time under tension needed to stimulate growth. (2) However, it can be an incredibly useful exercise to address often overlooked aspects of many training plans.

Core Control

The renegade row is a complete core exercise that can build strength and stability, while also improving your ability to move your upper body limbs around the rib cage. This carries over to athletic performance and big lifts.

A stronger core may help reduce the risk of back injuries and can boost performance, especially in sports where running and change of direction are involved. (3) Training your body to maintain trunk stability while manipulating your arms can be a big factor in avoiding “strength leaks,” which can reduce power output.

Strength-Endurance (aka Conditioning)

To perform the renegade row competently, you need to take your time with a relatively moderate to light load and moderate to higher repetitions because the exercise isn’t conducive to very heavy weights or very low reps.

The duration of each set creates a stimulus that is more endurance-based, which contributes to muscle-specific endurance in the recruited body parts (especially the back, shoulders, arms, and abs). The total-body exercise also contributed to overall cardiovascular endurance — after your first set of 15 or more reps, you’ll notice what kind of cardio shape you’re really in.

Muscles Worked by the Renegade Row

The combination of the plank position and single-arm row will recruit a large number of muscle groups across the body, even though the renegade row is sometimes considered either an ab exercise or a back exercise.

Internal Obliques

These deep core muscles are responsible for controlling your pelvis and creating posterior tilt, along with the hamstrings. The internal obliques help you to create and maintain tension with the other core muscles, like the transverse abdominals and the rectus abdominis. They also work significantly to resist rotation when you raise the dumbbell on either side during the renegade row.

Chest, Shoulders, and Triceps

These muscles work together during the exercise, as they are recruited in an isometric action (without any significant range of motion) as you push into the ground and keep the arms fully extended. The chest, shoulders, and triceps of your base arm fire as you row the opposite side, although the rear portion of the shoulder on the working side also assists to lift the weight.

Lats, Rhomboids, and Trapezius

This series of separate back muscles work together to put the row in “renegade row.” They are recruited during the concentric (lifting) action and they control the weight back to the ground during the eccentric (lowering) phase.

Depending on your arm length and range of motion, not all of the muscles may achieve the type of full stretch and peak contraction that contribute to major muscle growth.

How to Program the Renegade Row

The renegade row is often performed either as a standalone exercise or as part of a complex with other bodyweight or basic dumbbell exercises. It is essentially a core exercise, and fits well at either the beginning of a workout (similar to a full-body warm-up to improve movement quality) or at the end of a workout as a high intensity core finisher.

Light to Moderate Weight, Moderate to High Repetition

To maintain an emphasis on strict technique, stick with a weight that’s challenging for no fewer than 8-10 reps — if you go much heavier than that, you’re likely to compromise form to move the weight. Generally, training the renegade row with two or three sets of 12 to 20 reps can deliver a major stimulus for conditioning and muscular stimulation.

Movement Quality

One unique way to incorporate the renegade row at the start of your workout is with a quick circuit, pairing the exercise with two or three core-focused bodyweight movements. Perform three to five sets of the entire sequence, with no rest between each exercise and 30 to 60 seconds rest between each circuit.

• Renegade Row — 10 reps
• Deadbug — 10 reps
• Side Plank — 30 seconds per side
• Medicine Ball Throw — 10 reps

Core Finisher

You can also end your training session with a finisher that features the renegade row and emphasizes the abs. Repeat the series for as many rounds as possible within five minutes.

• Renegade Row — 10 reps
• Leg Raise — 10 reps
• Sit-Up — 10 reps
• Hollow Hold — 20 seconds

Renegade Row Variations

The renegade row can be pretty complete on its own, but there are a few variations that can take it even further. By adding the right movements to the basic renegade row, you can get more muscle recruitment and a bigger overall training stimulus.

Renegade Row Push-Up

One of the most challenging renegade row variations involves adding a push-up between each row. Special consideration needs to be taken here because now you need to be highly competent at three different exercises (the plank, dumbbell row, and push-up), so it’s definitely not a beginners-level movement.

This variation works very well as part of a circuit with two or three other exercises, such as mountain climbers and the dumbbell deadlift, where the renegade row could be performed with lower reps but repeated for more total sets.

Renegade Row Burpee

The burpee itself has a strong “love it or hate it” reputation with many lifters, but it can flow smoothly at the end of a renegade row because the plank also the bottom position of a burpee.

Transitioning from the renegade row to the burpee can either be done with a quick and seamless transition, for a high intensity conditioning effect, or you can briefly pause in the plank position after the second row before jumping your feet in. This can help prevent form breakdown.

FAQs

Be a Renegade

The renegade row is definitely not for beginning lifters because there are so many moving parts. Once you’re mastered form on the component exercises like the plank, dumbbell row, and even push-ups, then you’re ready to add this full-body exercise to your program and start building rock-solid stability and off-the-charts conditioning.

References

1. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D.deC., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
2. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
3. McGill, Stuart PhD. Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal 32(3):p 33-46, June 2010. | DOI: 10.1519/SSC.0b013e3181df4521

Featured Image: MDV Edwards / Shutterstock

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You’ll see it performed by bodybuilders, fitness influencers, “functional fitness” athletes who wear toe-gripping shoes that look like gloves, group-fitness worshipers, and cardio enthusiasts. 

One reason why it’s so regularly used is that it lets you really feel you abdominal muscles working, almost irrespective of how well the exercise is actually performed. You can do it “wrong” and still feel some kind of burn because you’re bending and twisting. A better reason why it’s so popular is because it targets nearly every muscle in your core, including the rarely targeted oblique muscles.

Here’s how to make sure you do the Russian twist the right way to get that deep burn in your abs and obliques, not your lower back.

• How to Do the Russian Twist
• Russian Twist Mistakes to Avoid
• How to Progress the Russian Twist
• Benefits of the Russian Twist
• Muscles Worked by the Russian Twist
• How to Program the Russian Twist
• Russian Twist Variations
• Frequently Asked Questions

How to Do the Russian Twist

The Russian twist is performed seated on the ground and looks quite simple, but there are some very important steps that often get overlooked. These small changes will make a big difference.

Step One — Find Your Feet

Sit on the ground, bend your knees, and point your feet up to dig your heels into the ground. Bring your feet and heels close to your glutes and hips, which will be your fulcrum to move your upper body. Having your feet closer to your hips is going to give you more stability. Hold your hands together in front of your chest.

Form Tip: Keep your feet flexed and pointed up during the entire movement. Pointing your feet is going to do two things: First, it’s going to keep your weight shifted backward through your hips and into the ground, giving you more stability. Second, it’s going to help engage your hamstrings, which will then help to tuck your pelvis under during the movement. This helps engage more of your lower lower abs and internal oblique muscles instead of your hip flexors. (1)

Step Two — Tuck Your Chin and Roll Back

Imagine you’re trying to hold an orange between your chin and upper chest. Tuck your chin down to hold it in place. This will stack your rib cage over your pelvis, so you can flex your abs and maintain core tension. It will also encourage your upper back to round so your lats can “wrap” around your ribs. If you try twisting your body while keeping a tall posture with your shoulders down and back, you’ll have the mobility of an elephant on a tightrope.

Be sure to roll back, not just lean back. If you quickly lean back from your hips, you’re likely going to extend your spine and lose the stable position you worked to get into. Instead, imagine you’re about to do a backwards roll and “uncurl” yourself into position. Allow your center of mass to be drawn backwards and use your feet to engage your hamstrings for stability.

Form Tip: How far should you roll back? If you’re laying on the floor, you’ve gone too far. If you can’t feel your heels digging hard into the floor, you probably haven’t rolled back far enough. Aim for a five or six out of 10 effort to hold the position.

Step Three — Look Over Your Shoulder

With control, twist as much of your torso as possible to one side. If you’re doing it right, it should feel like someone karate chopped you in the outside part of your obliques (muscles on the sides of your abs). Then, rotate all the way to the other side. Alternate back and forth between sides with each repetition.

Form Tip: Look over your shoulder behind you, trying to get your shoulders to 12 and six on an imaginary clock. Each person will have a slightly different range of motion depending on their mobility and strength, so work within your own comfortable range.

Russian Twist Mistakes to Avoid

Make sure that when you’re performing the Russian twist, it looks good and feels good. Don’t let your technique slip as you fatigue and don’t grind through painful, improper form. Here are some common mistakes to watch out for.

Extending Your Back 

If your chin and rib cage aren’t tucked when you roll back into position, then you may end up in extension with your abs are in a lengthened position. The more extended you are, the more lengthened your abs will be. This shifts stress away from your targeted ab muscles.

When a muscle contracts, it shortens, so although you might “feel” your ab muscles working, you’re not setting yourself up for success to properly train and strengthen them since they won’t be able to effectively shorten or fully contract. 

Avoid it: Don’t roll back quite as far. That way, you can maintain a better chin and ribcage tuck. Focus on making the exercise harder by using a full rotation, not by trying to lean as far back as possible.

Not Actually Rotating 

This one is one of the most common problems. Some people swing their arms from side to side like a malfunctioning lawn sprinkler, but they’re not rotating their torso or shoulders.

With this misapplied “technique,” you might feel some tension in your abdominals because they are simply resisting rotation, but there’s not much working in the obliques because they’re not moving through any real range of motion.

Avoid it: Keep your hands as close to your body as possible. You can use them to help guide the rotation to each side, but the farther your hands move away from your center, the more your arms will want to swing. Until you master the movement, keep your hands close.

Kicking Your Legs Out

When your legs are extended too far, it’s more difficult to shift your center of mass back while keeping your hips tucked under properly. This means there’s less load, tension, work sent through your abdominal muscles and obliques, and you’ll most likely feel the burn in your hip flexors and the top part of your quads (thighs).

Straight legs also make it difficult to drive your heels into the ground, which will limit your hamstring engagement and affect your abdominal activation.

Avoid it: Pay attention to your entire lower body. Bend your knees, pulling your feet and heels back towards your glutes and hips. Point your feet and dig your heels into the ground. This will help to engage your hamstrings and lengthen your quads and hip flexors so they can’t take over. 

How to Progress the Russian Twist

One general goal of training is to gradually progress each movement or exercise for consistent improvement. However, almost anyone can make an exercise “feel” more challenging. You need to make sure you’re are making it harder in a productive way.

Arms-Extended Russian Twist

Reaching your arms forward, away from your body’s center, is going to create a longer lever with increased challenge for your entire core. When you rotate, don’t let your arms take over or move separately from your torso.

Be sure to fully rotate by looking over your shoulders. The altered leverage is going to add more relative load for increased challenge, especially in the end ranges of motion.

Dumbbell Russian Twist

Adding resistance is the most common way to make a bodyweight ab exercise more challenging. By using a dumbbell, or a single weight plate, you increase the force needed to rotate your torso. Be sure to continue using a full range of motion, aiming your shoulders in a 12 and six position.

Begin holding the weight close to your chest. As you gain strength, you can hold the weight farther from your body, in the arms-extended position, before going heavier. This lets you squeeze more overall progression from relatively lighter weights.

Decline Russian Twist

Using a decline bench will shift more of your weight backwards because of the steeper angle working against gravity. Even though your legs are securely hooked into the bench, you should still actively try to dig your heels in to get your hips tucked under.

The increased angle of the decline bench should also allow each individual to get more range of motion towards the end of each rep.

Benefits of the Russian Twist

Many ab exercises train your central core muscles — the abdominals above your hips. The Russian twist incorporates rotation, which not only recruits additional muscles but creates more stimulus for a variety of results.

Good-Looking Abs

Ab training alone won’t deliver a great set of abs. You need to pay attention to calories and nutrition, too. But incorporating the Russian twist into your ab workout can give some attention to your oblique muscles, while hitting your main “6-pack” abs with a serious growth stimulus. Training your abs for muscle growth won’t create a blocky-looking stomach area, but it will play a role in creating a classic washboard look.

Athletic Ab Strength

Rotational movements are sometimes overlooked when it comes to building a strong, powerful core. (2) Training your abs with rotation, like the Russian twist, can help to build inter-muscular coordination that can carryover to the field, while building general core strength and stability that can help support heavy lifting.

Muscles Worked by Russian Twist

The Russian twist works more than just “your abs.” It emphasizes your oblique muscles, while calling much of your entire upper body into play.

Obliques

The obliques are the muscles on the sides of your abs that frame the six-pack. They run diagonally at an oblique angle, which is where they get their name. More accurately, there are two types of oblique muscles on each side of your body — the internal obliques and the external obliques. The internal obliques are found deeper in your core, while the external obliques are more visible.

When twisting your body, the external obliques are responsible for contralateral rotation — the external oblique on your left helps you rotate to the right, and vice versa. These are the prime mover in the beginning part of each rep. Once you have rotated past the midpoint, the internal oblique is recruited for ipsilateral rotation — the internal obliques on your right help you complete rotation to the right. The internal obliques are not often trained, so don’t be surprised if you feel a deep burn at the end range of each twist.

Rectus Abdominis 

The classic six-pack is actually a series of muscles known as the rectus abdominis. During the Russian twist, the rectus works to brace down and resist movement, because they’re primarily involved in traditional flexion exercises like crunches or sit-ups. This muscle works isometrically to keep your upper body stacked and stable during the twist. 

Transverse Abdominis

Like the film Inception where there’s a dream within a dream, the transverse abdominis is essentially a set of abs under another set of abs. It is a thin sheet of muscle found underneath the rectus abdominis. The transverse abdominis, or TVA, primarily works isometrically to maintain postural tension. It also increases abdominal wall pressure to stabilize the spine and pelvis when moving, including during rotation. (3)

Hip Flexors 

As their name suggests, the hip flexors are primarily involved in creating flexion (bending) at your hips. Reaching the top portion of that hip flexion, with your legs bent at an angle to your upper body, is when you can create a posterior pelvic tilt to target the lower abdominal muscles. (4)

Erector Spinae

The erector spinae, or spinal erectors, are deep muscles on your back that sit underneath the more well-known back muscles like the lats, rhomboids, and trapezius. The erector spinae extends your upper body backwards and creates lateral (side to side) flexion. During the Russian twist, they are involved more toward the end of each twist as your body reaches its peak range of motion.

How to Program the Russian Twist

The Russian twist isn’t just some random ab exercise. Because it trains your core in a unique way, with rotation instead of more traditional flexion, it can play a key role in your workouts.

Timed Circuits

This bodyweight ab exercise fits efficiently into a abdominal circuit performed at the end of any workout. Combine this with timed sets — performing continuous repetitions in a given time instead of counting individual reps — and you’ve got a winning pair.

Timed sets let you just focus on the quality of your work, and the clock will save you at the end. Good options are to use either 30 second of work with 30 of rest or 40 seconds of work with 20 seconds rest. Pick three to five exercises, including the Russian twist, and do two to four rounds at least twice per week.

Unweighted to Light Weight, Moderate to High Repetition

If you’re performing the Russian twist as a standalone exercise, not part of a circuit, you can burn your core using two to three sets of 15 to 25 reps. Remember that turning both to the left and right counts as one rep. You’ll reduce your workload if you count “right, one, left, two, right, three, left, four,” etc.

Russian Twist Variations

Once you’ve gotten a handle on the basic Russian twist, you can upgrade the exercise to hit your abs with more difficult movements.

Bicycle Twist

When paired with a specialized fat loss diet, this progression can be a key player in developing abs that look and feel like they have been carved from rich mahogany. As you rotate to look over your right shoulder, pull your right knee in towards your chest. But the major key is to not touch your elbow and knee together, as if you were doing a classic bicycle crunch.

To get a full range of motion using full hip flexion, your left elbow should pass your right knee as you twist. Keep the opposite foot braced and hooked into the floor. You have to go slow with this one because it involves some coordination. Try taking three seconds to reach each rotation and hold the end position for a brief pause.

Overhead Russian Twist

This movement is similar to the basic dumbbell Russian twist, but brings the arms in an overhead motion to further change the leverage and recruit the shoulders, serratus, and upper back muscles.

Don’t sacrifice range of motion. Bring the weight from one side of your body, to a straight-arm overhead position, to the opposite side of your body.

Standing Russian Twist

Sometimes called a full contact twist, this standing movement is one of the more athletic variations because it’s performed in a standing position and involves your entire lower body.

Use a barbell in a landmine unit to allow a smooth rotation from side to side. This exercise can be done with your feet stationary while moving the weight from hip to hip or, as a more advanced variation, pivoting on the balls of your feet and moving the weight from mid-thigh to mid-thigh.

FAQs

C’mon and Do the Twist

When you design your next ab workout, don’t overfocus on crunch variations and planks. Rotational exercises like the Russian twist target underappreciated muscles like the obliques and help to develop serious core power. Once you learn to perform the movement correctly, you’ll be on the way to creating a stronger core with a complete and well-developed set of abs.

References

1. Workman, Chad & Docherty, David & Parfrey, Kevin & Behm, David. (2008). Influence of Pelvis Position on the Activation of Abdominal and Hip Flexor Muscles. Journal of strength and conditioning research / National Strength & Conditioning Association. 22. 1563-9. 10.1519/JSC.0b013e3181739981.
2. Stephens, J; Bacon, E; Evans, C; Locke, S; and McCulloch, R (2021) “ANTI-ROTATIONAL AND ROTATIONAL ABDOMINAL EXERCISES AND THE CONCURRENT MUSCLE ACTIVATION: A METHODOLOGY STUDY,” International Journal of Exercise Science: Conference Proceedings: Vol. 8: Iss. 9, Article 12.
3. Urquhart, D. M., & Hodges, P. W. (2005). Differential activity of regions of transversus abdominis during trunk rotation. European spine journal : official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 14(4), 393–400. https://doi.org/10.1007/s00586-004-0799-9
4. Takaki, S., Ms Pt, Kaneoka, K., PhD Md, Okubo, Y., PhD Pt, Otsuka, S., Ms, Tatsumura, M., PhD Md, Shiina, I., PhD Md, & Miyakawa, S., PhD Md (2016). Analysis of muscle activity during active pelvic tilting in sagittal plane. Physical therapy research, 19(1), 50–57. https://doi.org/10.1298/ptr.e9900

Featured Image: Shopping King Louie / Shutterstock

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On Sept. 28, 2022, Ferrigno shared a post on his Instagram where he’s holding his shirt up in a selfie to showcase his tight abs at the age of 70. As he writes in the caption of his post, Ferrigno is “proud” to be able to stay “dedicated” and in shape after “58 years” of training and competition.

 

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[Related: The Best Dumbbell Ab Workouts for a Stronger, Better-Looking Core]

As a bodybuilder, Ferrigno competed in some intermittent capacity over the course of two decades.

The first tentpole victory of his career was a breakout win in the 1973 International Federation of Bodybuilding and Fitness (IFBB) Mr. America. That same year would see Ferrigno win the first of two straight IFBB Mr. Universe titles (1973-1974). He would later capture the 1974 IFBB Mr. International contest. Ferrigno made his Olympia debut at the 1974 Mr. Olympia, where he would finish in second to Arnold Schwarzenegger.

In 1975, documented in the classic bodybuilding film Pumping Iron, Ferrigno took home a third-place result behind Serge Nubret and the defending champion Schwarzenegger, respectively. From there, Ferrigno would not pose on an official bodybuilding stage again until he was in his early 40s during a 12th-place result at the 1992 Mr. Olympia. He would cap his career with a second-place finish in the Master’s division at the 1994 Olympia. That would be Ferrigno’s final bodybuilding competition before a formal retirement at the age of 43.

 

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[Related: Bodybuilding Legend Flex Wheeler Will Receive 2023 Arnold Classic Lifetime Achievement Award]

Outside of the bodybuilding and fitness sphere, some might recognize Ferrigno for his long-time famous role as the green-skinned title character in CBS’s The Incredible Hulk from 1977-1982. The actor has since reprised his time as the Hulk in modern cameos in Marvel’s cinematic universe. In a further nod to his physique, Ferrigno also played the ripped Roman god Hercules in a 1983 live-action interpretation of the mythological figure. Ferrigno would play himself in a recurring part on the CBS sitcom The King of Queens and in the 2009 comedy I Love You, Man alongside actors Jason Segel and Paul Rudd.

According to IMDB, Ferrigno is still staying active in Hollywood and has 70 acting credits to his name at the time of this writing. He is currently filming the movie Hermit, where he plays the eponymous character.

For a bodybuilding and Hollywood legend like Ferrigno, it seems life never stops moving at warp speed.

Featured image: @theofficiallouferrigno on Instagram

The post Bodybuilding Legend Lou Ferrigno Keeps His Abs Ripped at 70-Years-Old appeared first on Breaking Muscle.

On Sept. 13, 2022, Björnsson shared an Instagram post where he displayed a shredded lean physique and a small sample of a challenging back and abs workout he recently completed. Judging by the respective short clips Björnsson includes, the workout features leg raises on a dips machine, one-arm hammer rows, T-bar rows with handles, and some reps on a reverse pec deck machine. 

 

 

 

 

 

 

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A post shared by Hafþór Júlíus Björnsson (@thorbjornsson)

[Related: Strongman Legend Eddie Hall Swims a 50-Meter Freestyle in 27.06 Seconds]

In the caption of the former Game of Thrones star’s post, the strongman legend wrote that the physique update and workout came after “12 hours of a hardcore day at work” while filming a “very physical fight scene” scene for an undisclosed movie/television show. Regardless of what Björnsson is filming for, he is indeed seemingly staying quite busy.

In March 2022, Björnsson defeated his former strongman rival and 2017 WSM champ Eddie Hall in the “Heaviest Boxing Match in History.” In the aftermath, Hall would honor a pre-match wager by getting a tattoo of Björnsson’s full name on his body. 

A few months later, in June, Björnsson disclosed that he had lost 13 pounds since his fight with Hall. The weight loss had apparently come as a part of an athletic experiment for the 33-year-old, who seems to be seeking a new long-term niche after strongman.

“I’m human like everyone else, and I’m going through a period in my life where I’m not 100 percent focused or dedicated all the time,” Björnsson wrote in his June Instagram post. “It’s weird because, for the last 10-plus years of my life, I’ve been super focused and driven because I’ve always had a goal to strive towards.”

This new update and workout might be an extension of the athlete’s early summer thought process. 

 

 

 

 

 

 

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A post shared by Hafþór Júlíus Björnsson (@thorbjornsson)

[Related: Here’s How Eddie Hall is Eating Ahead of His Return to Strongman in 2022]

At the moment, Björnsson appears to be in a verbal war of words with British heavyweight boxer Tyson Fury. The pair have been in talks for months about a potential fight but, at the time of this writing, have not set a concrete date. 

Fighting, let alone beating an established professional like Fury, would be a considerable step up in pedigree for Björnsson. In 33 career matches, Fury has won 32 times and never lost. Should Björnsson eventually fight Fury, it might signal a significant step forward for the strongman legend in finding a new athletic commitment.

Featured image: @thorbjornsson on Instagram

The post Hafthor Björnsson Looks Ripped After a Back and Abs Workout appeared first on Breaking Muscle.

When it comes to a good-looking set of abs, lower ab development is especially coveted. Exercises that involve leg movement, such as various leg lifts or the simple reverse crunch, are commonly used to target this area. Is it a valid strategy? Maybe, as you’ll soon learn.

In any case, the reverse crunch is a simple and effective exercise to build and strengthen your abs, improve spine stabilization, and become a fitter, more muscular human being. For many, it’s the first “leg raising” exercise learned, so it’s time you know how to do it properly and reap its benefits.

• How to Do the Reverse Crunch
• Reverse Crunch Mistakes to Avoid
• Benefits of the Reverse Crunch
• Muscles Worked by the Reverse Crunch
• Who Should Do the Reverse Crunch
• How to Program the Reverse Crunch
• Reverse Crunch Variations
• Reverse Crunch Alternatives
• Frequently Asked Questions

How to Do the Reverse Crunch

Even though it’s a beginner-friendly exercise, you have to ensure proper form if you want maximal efficiency while avoiding pain. The reverse crunch is slightly more complex than a traditional crunch because it involves leg movement, torso flexion, as well as spinal control. Here’s how to do it right.

Step 1 — Lie Down in Position

No need for equipment — except for a gym mat if you need some comfort. Simply lie down on the floor. Keep your upper body completely flat, squeeze your glutes, and tilt your pelvis backwards to push your lower back into the ground. This will prevent your lower back from arching at any point during the lift.

Place your arms on the floor by your side, palms down, and use them for balance. Bend your legs and set your feet flat on the ground.

Form tip: If you have trouble keeping your lower back flat, lift your shoulder blades slightly off the ground. This will help you create more tension in your abs and provide more control over your spine and hips. Having an arched back reduces your ability to contract your abs.

Step 2 — Bring Your Knees Toward Your Head

Take a breath into your belly and brace your abs. Tuck your legs towards your face until your hips and lower back lift from the ground. As your legs move, maintain a roughly 90-degree angle at your knees.

No other movement should occur in your body: keep your legs at the same angle, brace as much as you can, and drive your hands into the ground to stabilize yourself. Go slow so that you don’t risk losing posture. In the top position, your hips should be off the ground for maximum ab recruitment.

Form tip: If you want to make the exercise harder, straighten your legs as you begin the movement or after you’ve reached the top position. This creates a longer lever arm and increases the challenge on your core muscles.

Step 3 — Lower Your Legs With Control

Lower your legs slowly until your feet touch the ground and you’ve returned to the starting position. Moving at a relatively slower speed helps you feel your abs working and eliminates momentum.

To keep tension in your core, don’t allow your lower back to arch as you bring your legs down. Keep your pelvis tilted backwards and your lower back pushed into the ground throughout the entire repetition.

Form tip: If your back begins to arch as your legs move, bend your legs more. Shortening the range of motion can also help. Until you have enough total-core control, only lower your legs until you feel your back starting to arch, and then reverse the movement.

Reverse Crunch Mistakes to Avoid

Ab exercises that incorporate leg movement are prone to bad form because many people lose focus. Even though the reverse crunch is probably the simplest leg raise-type of exercise, mistakes are still frequent.

Arching Your Lower Back

This is a frequent mistake with beginners, because many new lifters lack spinal control and core strength. Arching your lower back will decrease ab involvement and shift more of the workload towards the hip flexors.

Is it a bad thing? Well, if you want better-looking abs, it won’t be as efficient. More importantly, this can cause stress on the lower back region. If you want to avoid pain and potential injuries, aim to minimize lower back arching and hip flexor involvement. (1)

Avoid it: Make sure your core is always braced and under tension. When you’re not flexing your trunk, make sure your lower back is firmly in contact with the ground. Do the exercise slowly and with control. Slightly elevate your shoulder blades from the floor to further engage your core, if needed. 

Using Momentum

It can be tempting to allow momentum to take over because it makes the exercise easier, but it will greatly diminish muscle activation. If you start swinging your legs around, you’ll end up using mostly your hip flexors in lieu of your abs, and you risk arching your lower back during the eccentric (descent).

If you’re aiming for muscle growth, this is inefficient as it will also reduce time under tension and you’ll have to perform many more repetitions, and spend more time and overall effort, just to have the same stimulus as a strict movement. (2) This can also put more strain on your hip joints and lower back, possibly resulting in pain or injuries.

Avoid it: There is a certain execution speed at which your body will lose muscle tension and optimal bracing. You should never reach that speed but, unfortunately, you only know it once you reach it. If you’re not sure, simply use a slow tempo — two to three seconds on the concentric (lifting) and two to three seconds for the eccentric (lowering).

Benefits of the Reverse Crunch

The simplest exercises are often the most efficient, and the reverse crunch is no exception. Learn how this lift can improve your fitness and provide benefits that other ab exercises lack.

Abdominal Muscle Growth

They say that “abs are made in the kitchen,” but they are actually made in the gym. A balanced diet and a healthy body fat will only reveal them, but if you want to display an impressive set of abs, you have to train them like any other muscle.

A properly executed reverse crunch will offer significant time under tension and provide a different stimulus than what your abs are used to if you’ve only been doing standard crunches or sit-ups. Incorporating the movement for variety will also help build more muscle. (3)

Core Strength

This exercise will improve ab strength and boost your core and bracing abilities. The reverse crunch teaches you how to transfer energy from your your core to other limbs (your legs, specifically). You also learn how to brace properly for maximum efficiency and strength.

The general principle is similar to squatting, where your core helps you transfer the energy from your legs through your core and into the barbell. The reverse crunch can help you get better at compound exercises which require core stability, making you a stronger and more complete lifter.

Spinal Control

The hard part of the exercise is actually to exert proper ab tension while bracing enough to prevent your lower back from arching. Maintaining this strong position will teach you how to stabilize your spine and efficiently brace your core. Improved spinal stability and control can reduce your risk of lower back pain and injuries, and improve your total-body strength. (4)(5)

Muscles Worked by the Reverse Crunch

The reverse crunch is a trunk flexion exercise, which means that it will mainly target the rectus abdominis, but most of the core will actually contribute. Ab exercises which incorporate leg movement are said to emphasize lower-ab development. Let’s see if that’s true and what muscles it trains.

Rectus Abdominis

This is the famous “six pack.” It’s the most visible ab muscle and goes from the pelvis to the sternum. The main function of the rectus abdominis is to flex the trunk by bringing the ribs and the pelvis closer together.

Now, here’s the tricky part: It is often claimed that you can “target” the upper or lower sections of the muscle. Typically, ab exercises which bring the ribs closer to the pelvis are considered “upper ab exercises.” Movements which bring the pelvis closer to the ribs, like the reverse crunch, are thought to be “lower ab exercises.”

However, the rectus abdominis is still one single muscle (with multiple tendons running across it) so it is always fully contracted. Is it really possible to emphasize the lower separate from the upper? Let’s look at the research.

One study didn’t find a significant difference between exercises in terms of upper or lower ab recruitment. (6) But the exercises were performed with the lifters’ hands under their lower back, which might have caused less lower abs involvement by increasing the back arch.

Comparatively, some studies have found a difference in activation. (7) If the hips are flexed towards the ribs while the upper body remains stationary, the lower abs have been shown to do more work.

So it seems that recruiting the lower abs is highly related to exercise selection. You cannot “isolate” the upper or the lower abs — the rectus abdominis will always work as a whole — but some movements can stress either section slightly more. Properly performed exercises that contract the abdominals by rotating your pelvis closer to your (stationary) ribcage may emphasize the lower abs more than the upper. (8)

Obliques

The internal and external obliques are the “side abs” going from your hip bones up towards your ribs. They are significantly recruited when twisting from the waist or bending sideways.

The obliques are also slightly involved in flexing the trunk, and they work heavily to prevent the body from bending or twisting. They are recruited, particularly in the top portion of the reverse crunch, to stabilize your lower body as it raises slightly into the air.

Hip Flexors

The hip flexors are a series of muscles responsible for bringing the leg up towards the body. These relatively small but powerful muscles are involved in the reverse crunch because of the leg movement. They are particularly activated as your legs are lowered to the ground and raised from it.

If you fail to lift your pelvis towards your torso in the top part of each repetition, the hip flexors (and not the abdominals) will be the primary muscles worked during the reverse crunch.

Who Should Do the Reverse Crunch

Ab exercises can be useful to virtually anyone, so you should likely include some direct ab exercises in your training. Here’s when the reverse crunch, specifically, is most beneficial.

People Who Want to Look Good

If you want to sport an aesthetic physique, then you need to do some direct ab work. One psychology study even revealed that well-developed abdominals are the most desirable body part for men, and in the top three for women. (9)

If you want your upper body to be pleasing to the eye, then including reverse crunches as part of your training will go a long way, especially when paired with a specific fat loss diet and an overall well-muscled physique.

Strength Athletes

Many strength lifts such as squats, deadlifts, or presses require a strong core to support moving the heaviest weights possible. The reverse crunch can help by developing the muscles responsible for increasing intra-abdominal pressure, improving spinal control and stability, and increasing bracing abilities. A stronger core is shown to help make you stronger as a whole. (10)

Sports Athletes

In the same fashion, core strength will help you develop more speed and power if you’re a general sports athlete. (11) We rarely think of it, but running, jumping, and throwing all require core strength and total-body coordination. Moreover, the reverse crunch strengthens the hip flexors, which will are heavily involved in running, jumping, and agility.

People with Back Issues

If you’ve experienced back pain, or want to prevent it, strengthening your abs is just as important as strengthening your lower back. The body needs balance in order to perform optimally. Unfortunately, modern life often leads to muscular imbalances, poor posture, and a lack of general physical condition. The reverse crunch can help you combat these potential lower back issues by improving core strength. (12)

How to Program the Reverse Crunch

As a basic bodyweight exercise, the reverse crunch is quite straightforward to program. You can also add some resistance to spice things up a bit. Adopt these repetition schemes if you want maximal benefit, instead of doing countless low-effort reps.

Unweighted, Moderate to High Reps

This is a common range for ab exercises. Three to four sets of 10 to 20 repetitions with 30 to 60 seconds of rest will do the trick, provided you use perfect form. If you can bang out an ultra-high number of reps, it’s an indicator that you’re using improper form or you’re a beast that needs to add some resistance.

Weighted, Moderate Reps

You can either secure a small weight plate on your ankles and shins or hold a dumbbell or medicine ball between your feet. A load that’s difficult for three to four sets of six to 12 repetitions will provide an increased challenge to build strength or stimulate new growth. It’s essential to keep your form the same or it will defeat the purpose of the exercise.

Reverse Crunch Variations

Perhaps you’ve had enough of lying on the ground or you want to stimulate your abs and hip flexors in a new fashion. Here are some kickass variations that will share the same benefits as the reverse crunch and focus on your lower abs.

Hanging Leg Raise

Hang from a pull-up bar, hanging knee raise station, or Roman chair. To really recruit your abs and not focus on your hip flexors, be sure to curl your pelvis up toward your chest at the top of the movement.

This is an efficient movement because it can easily be scaled down, by bending the legs, or scaled up by aiming to touch your feet to the bar over your head. Moreover, the hanging version will also “decompress” your spine, providing comfortable relief after an intense pulling workout or leg day.

V-Up

This is a relatively advanced bodyweight exercise, but if you’ve mastered the reverse crunch, this can be a progression instead of adding resistance. The v-up is one of the most powerful movements to improve core bracing because it requires a high level of abdominal tension combined with leg and arm movement.

The exercise will teach you to transfer energy efficiently between your limbs, as well as provide a serious workout for the abs, hip flexors, and even the serratus — a key muscle for shoulder stability and performance.

Lying Leg Raise

This is the reverse crunch’s almost-identical twin brother. It appears similar, but subtle differences offer unique benefits. The lying leg raise only involves leg movement without raising the pelvis or hips, so it will focus more on recruiting the hip flexors.

However, as long as you prevent any lower back arching, your abs will get a serious workout as well. The overall technique is less complicated, making it is relatively simpler than the reverse crunch.

Reverse Crunch Alternatives

What if you want to train your abs while emphasizing the upper part? Don’t worry, you’re covered with these alternatives.

Crunch

The direct opposite of the reverse crunch. The good ol’ crunch is often butchered because the range of motion is so short, but when done correctly, it can be a fantastic ab exercise.

Because it only involves upper trunk flexion, this exercise will torch your upper abs. The basic crunch is possibly one of the most simple and effective ways to train the abs.

Cable Crunch

This exercise is favored for its simplicity and for how convenient it is to add potentially heavy resistance. The cable crunch is the bread and butter for any lifter who wants to build a powerful core.

The cable crunch is one of the best ways to develop stronger, bigger abs through progressive overload. A properly done cable crunch will result in superior upper abs recruitment with little to no hip flexor involvement.

Sit-up

The sit-up is the quintessential ab exercise found in many professional and athletic physical fitness tests. It’s highly efficient for building, and assessing, total core strength and development.

Like all crunch variations, you can easily add external resistance with a weight plate or weighted vest, but many lifters find the properly performed sit-up to be relatively challenging due to the long range of motion.

FAQs

Should I do the reverse crunch at the start or at the end of a workout?

Both can be valid tactics. Training abs at the end of a workout is the traditional way to go, and for good reason. By finishing with ab work, your core won’t be as fatigued during the session when you want to be fresh for heavier exercises, like squats.

But if you’re someone that loathes training abs, doing them first will ensure that you don’t skip them because you’re “too tired” after an exhausting workout. You probably won’t be as strong during the first few  sessions, but you’ll likely adapt and benefit in the long-run.

Will the reverse crunch shred my abs?

Unfortunately, no. This exercise will strengthen your abs and stimulate muscle growth, so they can look better, but you have to be able to see them first. The only thing that will reveal your abs is to achieve a low enough body fat percentage.

For that, you need to check your energy expenditure and be in a caloric deficit long enough so that you melt your belly and reveal your six-pack. You can consume less calories, and/or burn more calories through physical activities or cardio.

Reverse Engineer Your Way to a Great Set of Abs

Incorporating the reverse crunch in your training regimen doesn’t just deliver a better looking six-pack. It’s an overlooked way to build a stronger and healthier core. It’s time to stop avoiding ab work, get on the floor, and get those knees up.

References

1. Avrahami, D., & Potvin, J. R. (2014). The clinical and biomechanical effects of fascial-muscular lengthening therapy on tight hip flexor patients with and without low back pain. The Journal of the Canadian Chiropractic Association, 58(4), 444–455.
2. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
3. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
4. Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200. PMID: 24427426; PMCID: PMC3806175.
5. Stokes IA, Gardner-Morse MG, Henry SM. Abdominal muscle activation increases lumbar spinal stability: analysis of contributions of different muscle groups. Clin Biomech (Bristol, Avon). 2011 Oct;26(8):797-803. doi: 10.1016/j.clinbiomech.2011.04.006. Epub 2011 May 14. PMID: 21571410; PMCID: PMC3157598.
6. Lehman GJ, McGill SM. Quantification of the differences in electromyographic activity magnitude between the upper and lower portions of the rectus abdominis muscle during selected trunk exercises. Phys Ther. 2001 May;81(5):1096-101. PMID: 11319934.
7. Sarti MA, Monfort M, Fuster MA, Villaplana LA. Muscle activity in upper and lower rectus abdominus during abdominal exercises. Arch Phys Med Rehabil. 1996 Dec;77(12):1293-7. doi: 10.1016/s0003-9993(96)90195-1. PMID: 8976314.
8. Duncan M. (2009). Muscle activity of the upper and lower rectus abdominis during exercises performed on and off a Swiss ball. Journal of bodywork and movement therapies, 13(4), 364–367. https://doi.org/10.1016/j.jbmt.2008.11.008
9. Durkee PK, Polo P, Muñoz-Reyes JA, et al. Men’s Bodily Attractiveness: Muscles as Fitness Indicators. Evolutionary Psychology. April 2019. doi:10.1177/1474704919852918 
10. Kocahan T, Akınoğlu B. Determination of the relationship between core endurance and isokinetic muscle strength of elite athletes. J Exerc Rehabil. 2018 Jun 30;14(3):413-418. doi: 10.12965/jer.1836148.074. PMID: 30018927; PMCID: PMC6028208.
11. Shinkle J, Nesser TW, Demchak TJ, McMannus DM. Effect of core strength on the measure of power in the extremities. J Strength Cond Res. 2012 Feb;26(2):373-80. doi: 10.1519/JSC.0b013e31822600e5. PMID: 22228111.
12. Kumar T, Kumar S, Nezamuddin M, Sharma VP. Efficacy of core muscle strengthening exercise in chronic low back pain patients. J Back Musculoskelet Rehabil. 2015;28(4):699-707. doi: 10.3233/BMR-140572. PMID: 25467999.

Featured Image: MDV Edwards / Shutterstock

The post How to Do the Reverse Crunch for Strong, Well-Developed Abs appeared first on Breaking Muscle.

Once you start training them effectively, you can end up looking better, moving better, and feeling better. These workouts may look simple, but don’t be fooled because simple does not mean easy. Get ready to build a midsection that will help you crush any workout and, if needed, anyone.

Best Dumbbell Ab Workouts

• For Strength
• For Muscle
• For Fat Loss

Best Dumbbell Ab Workout for Strength

If you want to get stronger, training your abs is extremely underrated. You might be more focused on heavy squats and deadlifts. While these types of big movements do require abdominal engagement, you’re limited to the amount of direct exposure to properly train those muscles with progressive overload through longer ranges of motion. (1)

To really build serious core and total-body strength, expose your abdominal muscles to a variety of challenges and stimuli when both creating and resisting movement. During compound movements, that happens through the sagittal plane when you are resisting flexion and extension (abdominal bending and straightening) using isometric contractions to create tension.

The Core Strength Workout 

This workout exposes your abdominal muscles to unique stresses that aren’t already addressed in your training program. It will challenge your abs to resist and redirect force, as well as overcome direct resistance in different directions. Perform this workout two to three times per week at the end of your other sessions.

Dumbbell Plank Pull-Through 

• How to Do it: Place one dumbbell on the ground and position yourself at arm’s length to the side. Begin with your hands, knees, and toes on the floor. Set shoulders directly over your wrists and your knees directly under your hips. Keep your arms straight and actively push your hands into the ground while reaching your shoulders down to engage your serratus anterior. With the hand farthest from the weight, reach across your body and then drag the dumbbell across the floor underneath you. Take three to four seconds to move the weight, which should allow you to feel your abdominal muscles working. Continue dragging the weight until your arm is fully extended. Don’t allow your body to tilt or rotate. Switch hands and return the weight to the starting position.

• Sets and Reps: 3 x 16 total reps, alternating sides each rep for 8 reps per side/per set.
• Rest time: 60 seconds between sets.

Dumbbell Sit-Up

• How to Do it: Lie on the ground and hold one dumbbell by the ends, horizontally, under your chin and resting on your chest. The key is to keep the weight touching your body, which will make the initial part of the sit-up much harder (in a beneficial way). It also ensures that your abdominals, not your hip flexors, are performing the movement. (2) Dig your heels into the floor and pull them back statically to engage your hamstrings. Curl your torso toward your knees. When you successfully get to the top, slowly lower yourself down back to the start position. Keep your head and shoulders away from the floor so you don’t fully relax in between each rep.
• Sets and Reps: 3 x 10
• Rest time: 60 seconds between sets.

Dumbbell Side Bend 

• How to Do it: Stand up straight with one dumbbell in the suitcase position (in one hand, at hip-level as if carrying a suitcase). Without rotating or twisting, lean your upper body down towards the weight and feel a stretch along the other side of your body. Maintain a stable base and don’t shift your entire weight over to the side. Your individual range of motion will be different based on overall mobility and strength. When you’ve reached the maximum comfortable stretch, pull yourself back to an upright position using the stretch your obliques and core. Avoid “over-correcting” or leaning too far over to the opposite side. Perform all reps on one side before switching hands.
• Sets and Reps: 3 x 10 reps per side.
• Rest time: No rest between sides. 60 seconds between sets.

Best Dumbbell Ab Workout for Muscle Gain

Many people think abs are closely associated with fat loss, and that’s a fair connection. However, the abdominal muscles are, in fact, muscles just like any other. They can be trained for growth which, just like your biceps, calves, or any other muscle group, can help them stand out and look even better.

How to Build More Muscular Abs

These three moves will make your abs look and feel like they have been carved out of rich mahogany. To really build muscle, challenge the abdominals with both more load and more volume than they’re used to. Perform this workout three to four times per week.

Dumbbell Double Crunch

• How to Do it: Lie on the ground with your legs bent and your heels elevated on a bench, box, or stability ball. Hold a dumbbell from the sides with both hands and straighten your arms above your chest. Crunch your upper body while reaching the weight straight up towards the ceiling, not forward towards your feet. While you’re reaching up, simultaneously push your heels down into the bench and lift your hips up a few inches away from the floor. Hold the double-contracted position for a second and then slowly return yourself to the start position. This exercise gets nasty pretty quickly so get ready to embrace the burn. 
• Sets and Reps: 4 x 8-10
• Rest time: No rest before moving to the next exercise.

Leg Raise

• How to Do it: Lie on a flat bench, with your body positioned towards one end, and place the dumbbell handle between your thighs. Hold the bench behind your head and extend your parallel with the floor. Bend your legs as you pull your knees towards you with control. Squeeze your legs tightly to control the weight. Focus on covering your stomach with your thighs instead of trying to bring your knees to your elbows.
• Sets and Reps: 4 x 8-10
• Rest time: No rest before moving to the next exercise.

Dumbbell Side Bend 

• How to Do it: Stand up straight with one dumbbell in the suitcase position (in one hand, at hip-level as if carrying a suitcase). Without rotating or twisting, lean your upper body down towards the weight and feel a stretch along the other side of your body. Maintain a stable base and don’t shift your entire weight over to the side. Your individual range of motion will be different based on overall mobility and strength. When you’ve reached the maximum comfortable stretch, pull yourself back to an upright position using the stretch your obliques and core. Avoid “over-correcting” or leaning too far over to the opposite side. Perform all reps on one side before switching hands.
• Sets and Reps: 4 x 10 per side.
• Rest time: No rest between sides. 45 seconds rest before returning to the first exercise.

Best Dumbbell Ab Workout for Fat Loss

Unfortunately, there are no specific ab workouts or special ab exercises that will increase the rate of fat loss or weight loss. To improve body composition, you need to maintain or increase overall activity throughout the week while adjusting your nutrition, to support a calorie deficit.

The Program to Reveal Abs

Here’s a simple and effective ab routine to increase your weekly training load, increase calorie-burning, and maintain strength and muscle as you drop body fat. Perform this workout two to three times per week at the end of your other strength training sessions.

Dumbbell Renegade Row

• How to Do it: Start in a plank position (top of push-up) with legs straight and your toes on the ground. Begin with both arms straight, with one hand on the ground and the other holding a dumbbell directly under your shoulder. Row the dumbbell towards your ribs while actively pressing the other arm into the ground. Resist any twisting at your hips or shoulders. Perform all reps with one side before switching arms.

• Sets and Reps: 3 x 8 reps per side.
• Rest time: No rest between sides, no rest before moving to the next exercise.

Chest Press in a Hollow Hold

• How to Do it: Lie on the ground in the “hollow rock” position — both legs extended and your heels and shoulders lifted off the ground. Raise your feet slightly higher than your hips, and press your lower back into the floor to engage your core and stabilize your body. Maintain this static position throughout the exercise. Hold one dumbbell at chest-level horizontally, grabbing it at each end. Perform a repetition by pressing the weight towards the ceiling. Reach as far as possible to really engage the serratus anterior and oblique muscles.

• Sets and Reps: 3 x 8-10
• Rest time: No rest before moving to the next exercise.

Half-Kneeling Wood Chop

• How to Do it: Start in a half-kneeling position, holding a dumbbell with both hands near the hip of your “down” leg. Bring the weight up towards the opposite shoulder while rotating at the waist and straightening your arms. Return to the starting position. Perform all reps on one side before switching legs.

• Sets and Reps: 3 x 16 reps on each side. 
• Rest time: No rest between sides. 30 seconds rest between sets before returning to the first exercise.

The Ab Muscles

To some peoples’ surprise, “the abs” aren’t one single muscle. A group of several muscles —some visible on the surface and some deeper but just as important — work in coordination to control your torso position, provide stability, and offer postural support and strength.

Rectus Abdominis

This muscle gets the glory and is recognized as the main ab muscle. The rectus abdominis is divided into several “sections” depending on your unique genetic structure and tendon arrangement. This is why some people may “only” ever develop four-pack abs while others can be capable of building an eight-pack — it’s not about specific exercises or dieting, the end result is entirely genetic.

The rectus abdominis controls torso flexion (bending your upper body) and it plays a role in resisting extension (bending backwards) and resisting lateral flexion (bending sideways). 

Transverse Abdominis

The deep and powerful core muscle, your transverse abdominis is essential for serious core strength. It is heavily involved in creating intra-abdominal pressure, which stabilizes the lower back. The transverse abs are also significantly activated to resist flexion and extension, and helps to create a stable pillar throughout your upper body.

Internal and External Obliques

The obliques, found on either side of the abs, are most recognized for their rotational power and strength. Any movement which involves twisting at the hips, or which prevents the waist from rotating, will rely on well-developed oblique muscles. They are also responsible for lateral bending as well as resisting movement to the sides.

Ab and Core Warm-Up

Like any body part, a thorough warm-up is critical for optimal performance with a reduced chance of injury. When it comes to weighted ab exercises, one very efficient way to warm-up is to perform the exercises without weight before grabbing the dumbbells.

Especially since ab training is typically performed at the end of a training session, you shouldn’t need a general, total-body warm-up. Simply run through your intended exercises, without added weight, for several reps to prime the specific movement pattern and directly prepare the muscles and joints.

For example, you may prepare for the strength workout by holding a basic plank position, performing several sit-ups, and performing unweighted side bends before beginning the weight-bearing versions of the exercises.

Ab Training is Essential

Your abs play an important role in many different activities and exercises, yet including specific exercises to really challenge them is treated as less-than-important. The standard bodyweight-only ab training will only take your results so far. Just like any other muscle, the abs need be loaded and progressed overtime with either more reps, more weight or both. Make intense ab training a higher priority, and watch your performance and physique grow.

References

1. van den Tillaar, R., & Saeterbakken, A. H. (2018). Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats. Journal of human kinetics, 62, 43–53. https://doi.org/10.1515/hukin-2017-0176
2. Workman, J. C., Docherty, D., Parfrey, K. C., & Behm, D. G. (2008). Influence of pelvis position on the activation of abdominal and hip flexor muscles. Journal of strength and conditioning research, 22(5), 1563–1569. https://doi.org/10.1519/JSC.0b013e3181739981

Featured Image: Maridav / Shutterstock

The post The Best Dumbbell Ab Workouts for a Stronger, Better-Looking Core appeared first on Breaking Muscle.

The first comes by way of a calculated diet for fat loss (mostly). Strength and muscle are forged in the gym, by selecting the right exercises and executing them with picture-perfect form. We can’t train for you, but we can point you in the right direction. And your journey to a stronger, leaner core should start with the cable crunch.

Arnold Schwarzenegger was a staunch supporter of the cable crunch, and though we could rest our case there, we’d be remiss if we failed to touch on its benefits: Optimal core tension from the cable pulley, a longer range of motion for a greater muscle-building stimulus, and did we mention Arnold loves the move?

Here’s everything you need to know to start doing cable crunches today.

• How to Do the Cable Crunch
• Cable Crunch Mistakes to Avoid
• Benefits of the Cable Crunch
• Muscles Worked by the Cable Crunch
• Who Should Do the Cable Crunch
• How to Program the Cable Crunch
• Cable Crunch Variations
• Cable Crunch Alternatives
• Frequently Asked Questions

How to Do the Cable Crunch

The cable crunch uses added resistance to train the abs, with a focus on their most contracted position. The movement is strict abdominal flexion with the aim of bringing your sternum and pelvis towards each other. During this exercise, your hips should remain stable and in a fixed position.

Step 1 — Get Into the Starting Position

Attach a rope to the high cable pulley and set the pulley at eye level. Take hold of the rope in each hand as you take about three steps back before kneeling on the ground. Kneel “tall” with your shins on the ground and your thighs vertical. Lean your torso slightly forward.

Pull the rope down until your elbows are roughly at a 90-degree angle to your torso and your hands are in front of your forehead. Hold the weight in this static position throughout the entire set.

Form Tip: Muscles in a static position are always stronger than when movement is involved, so maintaining a stable arm position should not be excessively fatiguing. If your arm, shoulder, or back muscles fatigue before your abs, reduce the weight. Performing the exercise consistently will build strength in the supporting muscles.

Step 2 — Perform the Crunch

Breathe in as you brace your core. Breathe out as you start to flex at the trunk and engage your rectus abdominis (ab muscles) to crunch your upper body forward and down. Your hips and arms should remain in a fixed position and stable as you fully contract the abs.

Don’t allow your hips or glutes to move backwards while crunching because it will reduce the exercise’s effectiveness.

Form Tip: Think about getting your face closer to your knees or your elbows to your thighs. Focus on curling your torso, not keeping your torso straight while bending at the hips.

Step 3 — Return to the Starting Position

 

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As you begin to rise back up after reaching the bottom position, breathe in slowly and actively contract your spinal erectors (lower back) to “un-curl” and pull yourself up. Being mindful of this will assist in controlling the eccentric (lowering of the weight) and will allow you to lengthen the abdominals while keeping your hips stable. When your torso is upright again, repeat another rep.

Form Tip: Perform this phase of the exercise at a slower speed than the crunching phase, taking two or three seconds to reach the top position. The slower rep speed allows you to focus on maintaining technique and ensures strict form.

Cable Crunch Mistakes to Avoid

There are a few common mistakes that you will want to avoid to maximize the effectiveness of the cable crunch.

Most problems stem from recruiting the wrong muscles to move the weight or not putting your body in an optimal position to recruit the abs effectively.

Setting Your Hips Too Low

If your hips are too low when performing the cable crunch, you will rely on using your own body as a counterweight to move the resistance. Your hamstrings, glutes, and hip flexors will also be significantly involved in an exercise which should be primarily targeting your abdominals.

When you shift your hips back, you’re unable to achieve a full range of motion because your torso cannot fully contract and your torso cannot flex forward far enough.

Avoid It: Ensure movement comes from the spine, not the tailbone. Keep your hips high and locked in place in order to flex only from the trunk. Your glutes should not move closer to your feet during the exercise.

Taking the Wrong Grip

This may seem too simple, but your hand positioning plays an important role in leveraging your body from an effective position. Your hands and arms can also be a visual guide to make sure your hips are high enough.

Most people will pull the rope attachment down, resting their hands on their shoulders or upper chest. Pulling the weight “in” to your body can encourage you to sit back onto your heels rather than keeping your thighs up straight.

Avoid it: Keep the rope in front of your body with your arms bent. This encourages your shoulders, core, and entire upper body to be more engaged. Have the knuckles on both hands touching each other with your hands roughly at the height of your forehead. Your hands should remain in front of your face throughout each rep.

Benefits of the Cable Crunch

Not too many exercises require you to use the abs to directly move a weight. However, there are few better ways to train a muscle than against progressively overloaded resistance. The cable crunch allows you to challenge your abs not only by doing more reps, but by gradually lifting heavier each week.

This is exactly the type of training that builds powerful, great-looking  muscles, whether it’s your abs, pecs, or legs.

More Core Strength

A strong set of abs can go a long way in improving your strength potential in many other lifts, such as your bench press, squat, and deadlift. The cable crunch directly trains the rectus abdominis which plays an important role in your ability to brace your core effectively. Stronger abs allow a more stable torso, which allows power to be transferred through to the working muscles.

Longer Range of Motion

The range of motion in any given exercise is an important factor in building muscle. The cable crunch provides a much longer range of motion in contrast to many other abdominal exercises like standard crunches or sit-ups. With a deep stretch in the top position and a full contraction at the bottom, the cable crunch works the abs through a significant range of motion.

Building Ab Muscle

You hopefully wouldn’t try to build arm size performing 50 reps of curls with no weight in your hand, but that’s how many people approach ab training. While the abs won’t grow inches thicker, they are made of muscle tissue which needs to be developed to look its best. The cable crunch trains your abs against resistance, which stimulates muscle growth and builds a good-looking set of abs.

Muscles Worked by the Cable Crunch

The cable crunch is an abdominal flexion exercise, with no twisting or rotating. This makes it an ideal exercise for zeroing in on the primary ab muscle — the rectus abdominis.

When done correctly, it produces a serious contraction along the entire ab muscle.

Rectus Abdominis

The rectus abdominis attaches the sternum, the connective tissue of the ribs, and the pelvis. Its primary function is flexion of the spine, or flexing the trunk forward. It also contributes to postural support for your entire upper body.

Hip Flexors

The hip flexors are a series of small muscles found at the top of the thigh around the hip bones, appropriately. They connect the pelvis to the lower back and are responsible for bringing the legs closer to the chest. During the cable crunch, the hip flexors should not be significantly activated unless the hips move improperly during the exercise.

Who Should Do the Cable Crunch

The cable crunch can help any lifter improve their ability to tense and contract their abs. This can only help to sculpt a nice-looking set of abs (once you remove some body fat to reveal the ab muscles), but it also provides a functional benefit improving your ability to perform a variety of exercises.

Training For Strength

Improving your abdominal strength builds a strong core, which is essential for moving big weights in any lift. If you’re losing your squats and deads by falling forwards or not bracing hard enough during presses, cable crunches are an useful assistance movement to support total-body strength.

Training For Muscle

If you are training purely for aesthetic purposes, the cable crunch is just as useful to you as lat pulldowns, triceps pressdowns, or any other targeted cable exercise. The cable pulley is ideal for constant tension, slightly higher reps, and extended time under tension which can provide your abs with a greater stimulation of muscle growth. (1)

How to Program the Cable Crunch

The cable crunch can be programmed in a number of different ways to benefit your specific training objective.

Moderate Weight, Moderate Reps

Performing the cable crunch for three to four sets of eight to 12 reps will provide the most bang for your muscle-building buck. Focus on the strength of your contractions and progressively overload the exercise just like you would for your primary strength lifts.

A steady and controlled tempo will be best-suited, taking your time to feel every inch of your abdominal muscles contracting and lengthening throughout each rep.

Low Weight, High Reps

Performing the cable crunch for two to three sets of 13 reps or more will allow you to add a greater amount of volume to your ab training and will be most useful at the end of your workout to finish off your abs.

The emphasis is on maintaining tension on the abdominals and providing a continual contraction, which leads to the feeling of being “pumped.” Perform reps steadily without pausing at any point in the movement. Take two seconds when you return to the starting position, no pause at the top, take one second to contract the abs, and have no pause at the bottom. This will complete one rep at 2-0-1-0 tempo.

Cable Crunch Variations

Here are two effective variations which can be switched out in place of, or in addition to, the standard cable crunch depending on your specific needs and overall workout program.

Standing Cable Crunch

The standing cable crunch can improve your strength and stability throughout your core, while also allowing for a great range of motion. However, that also comes with an increase in the difficulty of achieving maximum contraction in the abs.

The movement is performed by closing the gap between your sternum and pelvis. Avoid thinking about bending straight down. To assist with good form, think about bringing your hips forward as you crunch and looking at your belt buckle.

Machine Crunch

The machine crunch can make it easier to target the abdominal muscles because the machine puts you in a good position. In this variation, you sit upright and the machine will assist in flexing your torso, with your chest and thighs meeting in the middle.

This exercise variation can assist you in developing a greater mind-muscle connection since you can focus on feeling the abs instead of coordinating movement during the exercise. An improved mind-muscle connection can then translate into feeling the muscle working even more effectively during more difficult exercises like the cable crunch.

Cable Crunch Alternatives

In order to be a successful exercise alternative, the primary muscle needs to be the rectus abdominis. The movement needs to involve flexing the spine with a full contraction of the abdominals, and without twisting or rotating the torso.

Floor Crunch

Floor crunches are the most simple alternative that can be used in place of the cable crunch. All you need is a floor and you are good to go.

It’s easy to perform and has an extremely short range of motion. This exercise is most often associated with lifters who are new to training and learning how to perform the fundamentals.

Sit-Up

Sit-ups are a very similar exercise to crunches, but provide a longer range of motion (similar to the cable crunch), which makes them relatively more challenging.

This exercise can be progressively overloaded with the use of a weight held to your chest or over your head throughout each rep.

Decline Bench Sit-Up

The closest exercise alternative to the cable crunch is the decline bench sit-up due to the significant range of motion and spinal flexion needed to perform the movement. All you need is a bench set to a declined angle.

You can make the exercise more challenging by raising the angle of the bench and/or by adding resistance using a dumbbell or weight plate.

FAQs

Are cable crunches effective at shredding abs?

Cable crunches are effective at building a strong set of abs and they provide a direct muscle growth stimulus.  However, doing cable crunches to get shredded won’t work. No ab exercise can help with that.

The only way to reveal a defined set of abs is to focus on your daily energy balance and make sure that you consistently stay within a caloric deficit. This is generally achieved by a reduction in total calories and/or an increase in your energy expenditure.

Can I injure myself when performing cable crunches?

Performing any exercise with incorrect technique can increase your risk of injury. The cable crunch isn’t as high-risk as the deadlift or back squat, but performing it with poor form can lead to some problems.

If you are not rounding your back properly and fully flexing your abs in the bottom position, you may prevent your rectus abdominis muscles from contracting effectively which can restrict you from training through a full range of motion and will interrupt progress. Involving your hip flexors by excessively sitting back or sitting down can aggravate lower back issues, because the hip flexors are connected to the lumbar spine.

Get Down and Crunch

The cable crunch is one of the few exercises requiring the abs to work against resistance instead of being performed with just your bodyweight. This makes the exercise a high priority for building stronger, better developed abs. It’s time to start practicing this powerful movement and fit it into your next ab workout.

References

1. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

Featured Image: Skydive Erick / Shutterstock

The post How to Do the Cable Crunch for Ab Strength and Size appeared first on Breaking Muscle.

Here are some ab workouts to get your midsection in shape while your diet does its job. Whether you’re training in a fully equipped gym or at home with the bare minimum, when it’s time to reveal your new look, you’ll have the shape and muscularity ready to show off.

Best Ab Workouts

• In the Gym
• At Home
• For Functional Strength
• With Bodyweight

Ab Workout in the Gym

Most commercial gyms are stocked with countless ab machines and other core training equipment. The options may seem overwhelming, but you can benefit from training your abs with a variety of angles for complete development.

Instead of throwing in a few sets of simple crunches and calling it a day, hit your abs with a comprehensive plan to get well-rounded results from high-intensity training.

The Complete Ab Workout

Take advantage of some of the most common pieces of ab equipment found in a typical gym. Pay special attention to execution and treat your abs as you would any other body part. Too many lifters dismiss ab training as an afterthought and rush through exercises without focus or intensity.

Roman Chair Leg Raise

• How to Do It: Climb into a Roman chair (also known as a dip/chin station or hanging leg raise station) and support your bodyweight using the elbow pads with your upper body against the back pad. Tilt your pelvis forward slightly and bend your legs. The more your legs are bent, the less challenging the exercise; the more they’re straight, the more difficult the movement becomes. Raise your legs up until they are even with your waist before lowering them back down. Move slowly and use control throughout the entire rep.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sets.

Hyperextension Bench or GHD Sit-Up

• How to Do It: Sit “backwards” on a horizontal hyperextension bench or GHD (glute-ham developer), facing upwards with your shins fixed under the pads and your legs relatively straight. Cross your arms over your chest and keep them in place to avoid swinging for assistance. Lean back slowly until your torso is almost parallel with the floor and you’re facing the ceiling. Contract your abs to curl your upper body into an upright position.
• Sets and Reps: 3 x 15
• Rest Time: 20 seconds between sets.

Cable Woodchop

• How to Do It: Attach a single handle to a high cable pulley. Stand sideways to the handle and grab it with both hands. Keeping your arms slightly bent, bring the handle down and across your body until it’s at your waist on the opposite side. Slightly twist your torso and crunch down towards the handle using your obliques (side ab muscles). Slowly return to the starting position. Perform all reps for one side before flipping your stance to work the other side.
• Sets and Reps: 3 x 10 per side.
• Rest Time: None

Machine Crunch

• How to Do It: Sit in a crunch machine and grab the handles above your head. Focus on contracting your abs by bringing your ribcage and pelvis together. Pause in the crunched position and squeeze your abs before returning slowly to the starting position.
• Sets and Reps: 3 x 10-15
• Rest Time: 20 seconds between sets.

Ab Workout at Home

Even in the smallest home gym, there are plenty of ways to get an effective ab workout. Exercise balls and resistance bands are convenient, space-saving staples.

All it takes is some creativity to create a great program. While basic bodyweight exercises are one option, increasing the challenge using the most simple equipment can deliver better results.

The Home Gym Ab Workout

This simple and effective at-home workout uses just an exercise ball and resistance bands for a serious ab session. This lets you work the abs with more intensity than basic bodyweight exercises and without breaking the bank on any specialized equipment.

Banded Crunch

• How to Do It: Wrap the center of a resistance band around a stable object around waist-height. Lie on the floor in front of the band and hold both ends near your shoulders. With your legs bent and feet flat on the ground, crunch your upper body to pull the band. Hold the top position for one second before returning down slowly.
• Reps and Sets: 3 x 10
• Rest: 20 seconds between sets.

Exercise Ball Leg Raise

• How to Do It: Lie on the floor with your arms flat and your hands next to your hips. Squeeze an exercise ball between your feet and calves. Lift your legs to raise the ball up and over your pelvis, then lower it close to the floor. Don’t allow the ball to touch the floor until the entire set is completed.
• Sets and Reps: 3 x 10
• Rest: 20 seconds between sets.

Banded Twist

• How to Do It: Secure a band to a stable, upright object around waist-height (heavy table, chest or dresser, etc.). Stand sideways to the band and grasp it, keeping your elbows by your sides bent at 90-degrees. With your hips and feet stationary, “pull” the band by twisting your upper body while actively contracting your obliques and abs for stability. Return to the starting position. Repeat all reps for one side before switching.
• Sets and Reps: 3 x 10 per side.
• Rest: None

Ab Workout for Functional Strength

Crunches and sit-ups are great for ab development, but they aren’t the only tools to use. Some lifters and athletes can benefit from more “functional” ab training — which translates to fewer static movements and more exercises that engage the core in motion. (1)

This requires a more “total-body” approach to training your abs. It not only will be a unique training experience, it’ll also force you to adapt to various angles not achieved through traditional strength training methods.

The Athlete’s Ab Workout

For a functional ab workout, you may need to shift your mindset on how to perform some of these movements. You’ll be coordinating stability, balance, and explosiveness to stimulate your abs in new and different ways.

This approach to ab training involves more than just your abs, which helps to carryover to strength in other exercises, while building a stronger complete core.

Plank

• How to Do It: Lie on the floor face-down, supporting your body on your elbows and toes. Maintain a straight line from your feet to your shoulders. Contract your abs and stabilize your entire midsection. Hold this position and maintain head-to-to tension for the duration of the exercise.
• Sets and Reps: Three sets of 30 seconds per set.
• Rest: 30 seconds between sets.

Medicine Ball Sit-Up Throw

• How to Do It: Sit on the ground in the top of a sit-up position with your knees bent, feet flat on the floor, and your upper body near your thighs. Have a partner stand two to three steps away holding a light medicine ball. Have them gently throw you the medicine ball. Catch the ball at chest-level, lower your upper body to the floor, and immediately reverse direction, coming up to toss the ball back to your partner.
• Sets and Reps: 3 x 8
• Rest: 30 seconds between sets.

Russian Twist

• How to Do It: Take a medicine ball and assume a sit-up position. Straighten your legs and pick your feet off the floor. Only your glutes should be touching the ground. Twist your upper body from side to side, touching the ball to the floor on repetition.
• Sets and Reps: 3 x 20 touches to the floor (10 per side).
• Rest: 60 seconds between sets.

Bodyweight Ab Workout

The great thing about ab workouts, unlike many other body parts, is that they’re easy to adapt to wherever you end up and can be done anywhere, anytime.

If you’re home, on the road, or even in the office, an ab workout is only limited by your imagination. You can get a lot done with no equipment.

The Bodyweight-Only Ab Workout

Some equipment can be useful, but you don’t need any “stuff” to get a good ab workout. The plan below allows you to train your abs directly and effectively wherever you may be.

Floor Crunch

• How to Do It: Lie on the floor with your knees bent at 90-degrees and feet flat on the floor. Cross your arms over your chest and slightly tuck your chin. Raise your upper body while keeping your lower back in contact with the floor. Squeeze at the top and then slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Partial Lying Leg Raise

• How to Do It: Lie on the floor and place your hands flat under your glutes to relieve pressure from your lower back. Keep a slight bend in your knees while slowly raising your legs up until they are about 45-degrees from the floor (roughly halfway to a vertical position). Slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Three-Way Plank

• How to Do It: Begin on the ground supporting your body on your elbows, forearms, and toes. Maintain a straight body position without sinking or arching your lower back. Hold for 20 seconds. Rotate to one side by shifting your weight to one shoulder and forearm and stacking your feet on top of each other. Don’t allow your hips to sink down. Hold the position for 20 seconds before rotating to the opposite side and holding for 20 seconds. Holding each position — center, one side, and opposite side — completes “one rep.”
• Sets and Reps: 3 sets of one rep.
• Rest: 30 seconds between sets.

Muscles of Your Abs

The abdominals are more than just the “six-pack abs” you might hope to see in the mirror. They consist of a group of muscles, some visible and some equally important below the surface. It’s important to know that the actual “six-pack” separation is determined by fibrous tissues, not any actual muscles, and they can’t be specifically trained.

This is why, no matter what exercises or diet are used, some people may not be anatomically capable of building six or eight separate abdominals. Regardless, hard training and a cleaned-up diet can help reveal how your own abs will look.

Rectus Abdominis

This muscle group is best known as the coveted six-pack (or eight-pack, if your genetics allow it) that plenty of people desire. It originates from your ribs to the front of your pelvis. It helps keep your body stable and brings your ribs and pelvis closer when contracted, like during the classic ab crunch or sit-up exercise.

Transverse Abdominis

This muscle is found underneath the rectus abdominis and helps to stabilize the trunk. It’s an important postural muscle working to provide tension, stability, and support for the upper body. They also help to maintain internal abdominal pressure, which offers support for the spine.

External Obliques

This pair of muscles sit on each side of your rectus abdominus, above the hips. They run from the sides of your body towards your midline, working to rotate your trunk and “crunch” sideways, as well as stabilize your body during those types of twisting movements.

Internal Obliques

This pair of muscles sit below the external obliques and also sit on the sides of your rectus abdominis. They also help rotate and twist your trunk, flex or “crunch” sideways, and provide overall stability.

All About Abs

Whether you have little to no equipment or you’re training at a traditional gym, hitting your abs is possible wherever you are, no matter your goal. All it takes is some discipline, organization, and a consistency. Follow these workouts and you’ll improve your abs in no time. But if you really want to see them shine, you’ll still need to clean up your diet.

References

1. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports medicine (Auckland, N.Z.), 36(3), 189–198. https://doi.org/10.2165/00007256-200636030-00001

Featured Image: Hananeko_Studio / Shutterstock

The post The Best Ab Workouts at Home, for Functional Strength, and More appeared first on Breaking Muscle.

Here’s how to set up an effective and efficient plan to burn fat without burning yourself out.

How to Burn Fat

• How the Body Burns Fat
• Train to Burn Fat
• Eat to Burn Fat
• Recover to Burn Fat
• Sample Fat Loss Training Program

How the Body Burns Fat

One of the most important details to keep in mind when working to burn fat is a central theme that will determine the right and wrong plan. To drastically change and improve your physique, your focus needs to be on “fat loss”, not “weight loss”.

While the difference may seem like mere semantics, it’s the type of detail that influences your approach to nutrition, your workout routine, your rate of progress, and other factors that dictate results.

Weight loss is simply changing the number on the scale. Bodyweight most commonly and most quickly decreases from basic fluid loss (anyone who’s gotten sweaty on a hot day or had a run-in with bad seafood has experienced the effect). This type of change is only temporary and often self-correcting, with the body re-gaining any “lost” weight as soon as fluids are replaced.

“Weight loss” also doesn’t distinguish fat loss from muscle loss. Catabolism, or burning muscle tissue, will decrease strength, performance, and energy, and it also changes your physique to appear less muscular. Weight loss with a high degree of muscle loss creates a soft and un-toned appearance.

Fat loss, specifically, is when your body burns adipose tissue — body fat. This is the type of loss that can remain indefinitely unless the fat itself is regained (which it won’t be, unless it was lost with an unsustainable plan and you crank the calories back up).

Fat loss can only occur when your caloric intake is less than your caloric output. (1) Regardless of the diet details, if you’re taking in too many calories, your body cannot lose fat. However, because the goal is to burn fat, certain steps need to be taken to preserve lean muscle tissue. That comes from balancing just enough calories being eaten (diet) with just enough calories being burned (exercise).

Understanding Your Metabolism

Your metabolism is the way your body processes, burns, or stores calories. An improved metabolism makes fat loss that much more likely. One surefire way to boost your metabolism is to focus on building and preserving lean muscle mass.

Muscle is one key factor in setting your body’s resting metabolic rate (RMR), or the amount of calories your body burns without you even trying to burn calories. People who talk about having “a slow metabolism” or “a super-fast metabolism” sometimes have actual genetic factors at work, but their lean muscle tissue is also a significant influence on their resting metabolic rate.

A coordinated plan with a specific approach to nutrition and training has been shown to be optimally effective for preserving lean muscle while burning fat, improving RMR. (2)

Insulin Sensitivity and Insulin Resistance

Many people think insulin is synonymous with blood sugar levels or managing diabetes. That’s only one part of the insulin story. It’s an incredibly influential hormone that your body uses in a variety of processes.

Insulin is released in response to eating carbohydrates (like sugar) and it can determine if those calories are used for fuel or put into storage as body fat. Insulin also plays an important role shuttling amino acids into cells to build new muscle. (3)

Because insulin plays so many critical roles, the body’s response to insulin is also critical. The body can either be “insulin sensitive”, which encourages insulin to choose calorie burning and muscle building, or the body can be “insulin resistant”, which encourages insulin to prioritize calorie storage (fat gain).

Several factors can determine the body’s level of resistance or sensitivity, including some genetic components. However, a combination of diet and exercise has been shown to reduce insulin resistance and lead to improved body composition. (4)(5)

How to Train for Fat Loss

When you think of training for fat loss, you probably think of countless hours on the treadmill daily or light weight, high-repetition exercises to “carve detail” into muscles. You can skip right over those two extremes, but you will have to do some cardio in addition to some weight training to get the best results.

Resistance Training for More Muscle and Less Fat

Your training and nutrition need to be aligned properly for optimal results. That means, when your goal is burning fat, you can’t reduce calories while also following a lifting program designed to squat 600 pounds. Your nutrition will be insufficient to allow recovery and the training sessions will be, essentially, wasted.

With that said, weight training combined with a fat loss diet has been shown to improve results compared to dieting alone. However, weight training combined with cardiovascular training and a fat loss diet has been shown to be even more effective. (6)(7)

To accommodate cardio training and overall recovery, a weight training workout should be performed three or four days per week. This requires either training the whole body in each workout, alternating upper body and lower body workouts each day, or following a push/pull/legs split (training the pushing muscles of the chest, shoulders, and triceps in one session; the pulling muscles of the back and biceps in the next; and all of the leg muscles in another workout).

Prioritizing two to four sets of six to 12 reps for most exercises will allow sufficient training stimulus without excessive overall stress, and will help to preserve muscle mass during a calorie-restricted fat loss plan.

Cardio Training is Essential

Aerobic training like walking, running, or biking is typically associated with fat loss training. The popular thinking is, if you want to burn fat, you have to do some kind of cardio. And that’s fundamentally correct.

An abundance of research has shown multiple benefits to using cardiovascular exercise (in a variety of intensities) as part of a fat loss plan, ranging from straightforward calorie burning during the workout to reduced hunger after training — a welcomed side effect when calories are reduced. (8)

Cardio training, when combined with weight training, has also been shown to produce greater health benefits than either method on its own. (9)

Training (weights and cardio together) for a total of four to seven hours per week has been shown to provide significant fat loss and health benefits. (10) The exact number being dependent on a few factors, most notably the training intensity. High-intensity training cannot be performed for the same duration as lower intensity training, but the net effect is comparable.

Performing cardio exercise for 20 to 60 minutes, three or four days per week, is an effective approach when combined with weight training. Sessions can be either low to moderate intensity, like walking or biking, for longer durations or higher intensity workouts, like sprints, for shorter durations.

For overall recovery and optimal performance in each workout, either alternate days of only weight training with only cardio, or perform a cardio session immediately after lifting weights (to avoid negatively affecting the weight training stimulus).

Performing cardio on an empty stomach first thing in the morning is one popular, though mildly controversial, approach. Some lifters believe exercising without a prior meal may lead to muscle loss, but this has shown to be inaccurate and not a significant concern. (11)

The effects of fasted cardio are comparable to non-fasted cardio, so perform whichever fits best into your individual weekly schedule. (12)(13)

How to Eat for Fat Loss

The phrase “eating for fat loss” could just as easily be “not eating for fat loss”, but rather than focus on the restrictive part of a nutrition plan designed to burn fat, let’s focus on what you can have.

Calories: Not Too Many, Not Too Few

The quintessential aspect of a fat loss diet is reduced calories. People switch to “diet food” like zero-calorie beverages, plenty of vegetables, and none of the decadent desserts that might’ve become too familiar.

While some degree of calorie restriction is unavoidable, cutting too many can be counterproductive. For sustainable, efficient fat loss, reducing your intake by 500 to 700 calories per day has been repeatedly shown to be an ideal target. (14)(15)

Dieting with a larger deficit is a short-term, relatively short-sighted approach which may initially seem like a great idea as pounds are shed rapidly before the body quickly rebels, progress grinds to a halt, and weight begins to return despite a drastic calorie deficit and consistent training routine. (16)(17)

The previously recommended training guidelines should be compatible with a 500 to 700 calorie deficit. If excessive fatigue or poor recovery become limiting factors, adjust the training routine to reduce volume (removing exercises or sets) before adjusting calorie intake.

Protein Intake is Key

For burning fat, as with building muscle, protein may be the most crucial macronutrient. It’s not only essential for muscle preservation, but it’s also been shown to improve satiety (curb hunger) and increase thermogenesis (calorie-burning).

As a critical and versatile nutrient, protein intake should always be kept relatively high, anywhere from 30% to 60% of total daily calories. (18) A similar, if simplified, approach to calculate total daily intake is to aim for approximately one gram per pound of bodyweight. That continues to be a reliable, multi-purpose guideline regardless of the goal.

Ideal food sources will be predominantly animal-based proteins (beef, poultry, fish, dairy, eggs, etc.), although vegetarian alternatives have been shown to be comparable when other macronutrients and total calories are accounted for.

One potential issue to be aware of is the inherent fat content of animal proteins and the fat or carbohydrate content of vegetarian proteins. To reduce overall calories, either opt for lower fat/lower carb protein sources or be sure to incorporate the food’s entire calorie into your daily plan.

Don’t Be Confused By Carbs

Many lifters believe that cutting carbs — an energy source for your body — is the single most effective way to reduce body fat. While they can certainly deliver results, low-carb diets have been repeatedly shown to be as effective, not necessarily more effective, compared to other plans (like a low-fat diet, for example). (19)

One benefit of a fat loss plan which includes sufficient carbs is generally higher energy levels which can be channeled into harder workouts, which can translate to more calories burned per session and a greater overall training stimulus.

On the flip side, one big benefit of a lower carb diet is the simplicity. Carbs are relatively easy to spot in a kitchen or on a menu — grains, bread, rice, potatoes, sugar-coated anything. This makes it much more simple to adhere to, compared to protein and fat combinations which may be less obvious — butter in a sauce, oil in a salad dressing, fat in a piece of steak, etc.

“Low carbs” is typically considered anywhere from 5% to 30% of daily calories from carb sources, or up to one-half (0.5) gram per pound of bodyweight per day.

Optimal carb sources, regardless of total daily carb intake, are ideally relatively fiber-dense and relatively low sugar to increase overall satiety without excessive calories. High sugar, low fiber foods are often unsatisfying and considered “empty calories.” Whole grains, legumes, potatoes, rice, fruit, and vegetables are preferred options.

Fats Don’t Make You Fat

If going low-carb is simple because they’re easy to find, going low-fat is simple because they’re so calorie-dense. In a comparable serving, fats deliver more than twice as many calories as carbohydrates, making them an extremely efficient way to reduce total daily calories. (There are four calories in a gram of carbs and protein and nine calories in a gram of fat.)

Reducing fat intake delivers more “bang for the buck” in terms of affecting total daily calories, making it an appealing choice for dieters looking to focus on a single dietary change.

An added benefit of a lower fat approach is improved cardiovascular health and comparable fat loss relative to a higher dietary fat intake. (20)

Maintaining fat intake to 20% to 35% total daily calories or roughly one-third (0.3) gram per pound of bodyweight per day is sufficient to encourage optimal hormonal and cardiovascular health while allowing fat loss. (21)

Food sources should include both animal fats (naturally occurring in protein sources) and minimally processed plant sources including avocado, olive oil, or coconut oil.

Everyone Wants a Cheat Meal

Some people become eager for a cheat meal or cheat day before completing their first full week on a fat loss plan. This type of lax dietary adherence might not seem like a good omen for significant results but, when used strategically, cheat meals may actually be beneficial.

During a calorie restricted diet, several hormones in the body try to adapt to the new physiological environment. One of the hormones, leptin, is responsible for controlling hunger. The longer or more intense the dieting, the less leptin your body produces.

By sporadically and deliberately spiking calorie intake above normal (no longer in a deficit), leptin level may be temporarily boosted, which may help adherence to the fat loss plan. (22)

If that sounds too good to be true, it’s because it might be. Research has also shown that cheat meals may actually lessen adherence to the initial diet plan and encourage poor nutritional behaviors. (23)

So, if hearing the phrase “cheat meal” gets you more riled up than Roger Rabbit hearing “shave and a haircut,” you’re probably not going to handle it well. You should stick with your well-designed plan and save the strategic cheating for another time. Focus on making the foods that responsibly fit into your daily macros taste better. You don’t have to eat bland food, you just need to eat lower-calorie foods.

How Many Meals Per Day?

One popular technique to burn fat is to increase meal frequency, eating multiple smaller-sized meals throughout the day rather than fewer, relatively larger meals.

Because insulin can be spiked during a meal and dropped low between meals, the intention is to maintain stable insulin levels throughout the day by minimizing the highs, lows, and duration between spikes. Increased calorie-burning and satiety are also expected due to eating more often.

Research has shown that, while there may be some potential benefits to having a meal roughly every two to three hours, there is no conclusive, significant benefit. (24) Eating anywhere from one to six times per day has been shown to deliver comparable results. Choose an approach that suits your schedule and overall nutrition plan.

How to Recover for Fat Loss

Recovery is as important for burning fat as it is for building muscle, especially since your body is operating with reduced fuel sources. Here’s how to make sure you’re avoiding burnout and maximizing results.

Plan Your Rest Days

Considering the weekly training time split between weights and cardio, you’re likely performing some type of exercise nearly every day. While the activity is different each session, cumulative fatigue can become too much to recover from without a day or two off unless the training program is extremely well-planned.

One effective approach, especially when alternating weight training days with cardio-only days, is to deliberately incorporate lower intensity cardio exercise into your cardio exercise programming. This serves as a type of “active recovery” and encourages results without significantly tapping into recovery resources. (25)

Less Sleep, More Fat

Getting enough sleep is important under ideal conditions. When training intensely with restricted calories, getting enough quality sleep becomes even more important.

Research has shown that impaired sleep can reduce metabolism, increase cravings, affect hormone levels, and impact cognitive ability. (26) Aim to get as close as possible to the time-tested eight hours per night.

Sample Fat Loss Training Program

There are countless ways to design a training plan to burn fat. As long as the general guidelines for weight training, cardio, volume (sets and reps), duration, and recovery are followed, it’s hard to go wrong. Here’s one way to set up a week in the gym. The plan in the kitchen is all up to you.

Sunday

Low-intensity cardio exercise (walk or bike), 60 minutes.

Monday

• Front Squat: 4 x 6-8
• Barbell Row: 4 x 8-10
• Incline Bench Press: 4 x 10-12
• Triceps Pressdown: 3 x 10-12
• Barbell Curl: 3 x 10-12

Tuesday

High-intensity cardio exercise (run or bike), 20 minutes.

Wednesday

• Pull-Up: 4 x 6-8
• Dip: 4 x 8-10
• Romanian Deadlift: 4 x 10-12
• Lateral Raise: 3 x 10-12

Thursday

High-intensity cardio exercise (run or bike), 20 minutes.

Friday

• Dumbbell Shoulder Press: 4 x 6-8
• Single-Arm Dumbbell Row: 3 x 8-10
• Reverse Lunge: 3 x 8-10
• Hanging Knee Raise: 4 x 10-12

Saturday

Low-intensity cardio exercise (walk or bike), 60 minutes.

Tracking Progress

A plan to burn fat is only successful when you know, without a doubt, that you’re actually burning fat. For the most comprehensive data, use a variety of methods.

A once-per-week weigh-in is an excellent starting point. Even though you don’t want to focus specifically on “weight loss,” fat loss is a specific form of weight loss. If the scale isn’t dropping one to two pounds per week (an ideal and sustainable rate of progress), your daily calories are likely too high. (27) Be sure to weigh-in under identical conditions each week. Something as simple as slight dehydration, a large recent meal, or a change of clothing can skew the results.

Weekly progress pictures can be more objective than simply looking in the mirror, especially when comparing a timeline of progress with several weeks worth of selfies. Again, repeat the same conditions (same outfit, same lighting, same pose) to maintain consistency and make progress easier to monitor.

The last objective measure is, literally, tape measurements. Tracking points may include your neck, upper arm, torso or mid-chest, navel, hips, upper thighs, and calves. It’s not uncommon for certain areas to lose fat at different rates. Like photos, collecting several weeks of data and comparing them in hindsight can help to showcase results.

Body fat percentages, while seemingly useful, are too inaccurate, complicated, or inconvenient to repeat on a regular basis. If your bodyweight is slowly decreasing, and your pictures/measurements are steadily improving, and your performance in the gym is improving or holding relatively steady, your body composition is on the right track.

Fat Loss Wrap-Up

Whether it’s a ramp-up to summer, an upcoming vacation, or if it’s just finally time to crackdown and make a serious push to burn fat, you’re armed with all the info to get results. The good news is that there are plenty of different paths all leading to the same goal. The only thing left is to choose a plan and put in the work.

References

1. Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2. Stiegler, P., & Cunliffe, A. (2006). The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports medicine (Auckland, N.Z.), 36(3), 239–262. https://doi.org/10.2165/00007256-200636030-00005
3. Fujita, S., Rasmussen, B. B., Cadenas, J. G., Grady, J. J., & Volpi, E. (2006). Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. American journal of physiology. Endocrinology and metabolism, 291(4), E745–E754. https://doi.org/10.1152/ajpendo.00271.2005
4. Torjesen, P. A., Birkeland, K. I., Anderssen, S. A., Hjermann, I., Holme, I., & Urdal, P. (1997). Lifestyle changes may reverse development of the insulin resistance syndrome. The Oslo Diet and Exercise Study: a randomized trial. Diabetes care, 20(1), 26–31. https://doi.org/10.2337/diacare.20.1.26
5. Ross, R., Janssen, I., Dawson, J., Kungl, A. M., Kuk, J. L., Wong, S. L., Nguyen-Duy, T. B., Lee, S., Kilpatrick, K., & Hudson, R. (2004). Exercise-induced reduction in obesity and insulin resistance in women: a randomized controlled trial. Obesity research, 12(5), 789–798. https://doi.org/10.1038/oby.2004.95
6. Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. International journal of sport nutrition and exercise metabolism, 28(1), 46–54. https://doi.org/10.1123/ijsnem.2017-0221
7. Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
8. Schubert, M. M., Desbrow, B., Sabapathy, S., & Leveritt, M. (2013). Acute exercise and subsequent energy intake. A meta-analysis. Appetite, 63, 92–104. https://doi.org/10.1016/j.appet.2012.12.010
9. Schroeder, Elizabeth C et al. “Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial.” PloS one vol. 14,1 e0210292. 7 Jan. 2019, doi:10.1371/journal.pone.0210292
10. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
11. Hackett D, Hagstrom AD. Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis. Journal of Functional Morphology and Kinesiology. 2017; 2(4):43. https://doi.org/10.3390/jfmk2040043
12. Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018 May;28(5):1476-1493. doi: 10.1111/sms.13054. Epub 2018 Feb 23. PMID: 29315892.
13. Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. https://doi.org/10.1186/s12970-014-0054-7
14. Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-1835. doi:10.1016/j.jada.2011.09.014
15. Byrne NM, Meerkin JD, Laukkanen R, Ross R, Fogelholm M, Hills AP. Weight loss strategies for obese adults: personalized weight management program vs. standard care. Obesity (Silver Spring). 2006 Oct;14(10):1777-88. doi: 10.1038/oby.2006.205. PMID: 17062808.
16. Tremblay, A., & Chaput, J. P. (2009). Adaptive reduction in thermogenesis and resistance to lose fat in obese men. The British journal of nutrition, 102(4), 488–492. https://doi.org/10.1017/S0007114508207245
17. Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010;34 Suppl 1(0 1):S47-S55. doi:10.1038/ijo.2010.184
18. Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients, 13(9), 3193. https://doi.org/10.3390/nu13093193
19. Chawla, Shreya et al. “The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis.” Nutrients vol. 12,12 3774. 9 Dec. 2020, doi:10.3390/nu12123774
20. Lu, M., Wan, Y., Yang, B., Huggins, C. E., & Li, D. (2018). Effects of low-fat compared with high-fat diet on cardiometabolic indicators in people with overweight and obesity without overt metabolic disturbance: a systematic review and meta-analysis of randomised controlled trials. The British journal of nutrition, 119(1), 96–108. https://doi.org/10.1017/S0007114517002902
21. Zello G. A. (2006). Dietary Reference Intakes for the macronutrients and energy: considerations for physical activity. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 31(1), 74–79. https://doi.org/10.1139/h05-022
22. Kolaczynski JW, Ohannesian JP, Considine RV, Marco CC, Caro JF. Response of leptin to short-term and prolonged overfeeding in humans. J Clin Endocrinol Metab. 1996 Nov;81(11):4162-5. doi: 10.1210/jcem.81.11.8923877. PMID: 8923877.
23. Murray SB, Pila E, Mond JM, Mitchison D, Blashill AJ, Sabiston CM, Griffiths S. Cheat meals: A benign or ominous variant of binge eating behavior? Appetite. 2018 Nov 1;130:274-278. doi: 10.1016/j.appet.2018.08.026. Epub 2018 Aug 23. PMID: 30144490.
24. Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017. PMID: 26024494.
25. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589
26. Capers PL, Fobian AD, Kaiser KA, Borah R, Allison DB. A systematic review and meta-analysis of randomized controlled trials of the impact of sleep duration on adiposity and components of energy balance. Obes Rev. 2015;16(9):771-782. doi:10.1111/obr.12296
27. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104. doi: 10.1123/ijsnem.21.2.97. PMID: 21558571.

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The post Everything You Need to Know About How to Burn Fat appeared first on Breaking Muscle.

The sit-up remains a time-tested fitness evaluation and is an extremely simple and effective way to develop core strength. It’s also developed a debatable reputation for being “bad for your back”. Let’s learn how to perform it, safely and correctly for better abs, more strength, and less pain.

• How to Do the Sit-Up
• Sit-Up Mistakes to Avoid
• Benefits of the Sit-Up
• Muscles Worked by the Sit-Up
• Who Should Do the Sit-Up
• How to Program the Sit-Up
• Sit-Up Variations
• Sit-Up Alternatives
• Frequently Asked Questions

How to Do the Sit-Up

All you need to perform the sit-up is your body and a chunk of floor space. As simple as the exercise may appear, there are a few technique tips to make sure you’re getting results most efficiently.

Step 1 — Lie Down

Begin lying on the floor facing up. Your feet should be flat on the ground with your knees bent. Move your feet slightly forward, away from your glutes, and set them hip-width apart. Having your feet too close to your body, or too close together, reduces leverage and makes it difficult to achieve a full range of motion.

Some lifters choose to have the feet held down in place, either by a partner or an immovable object. This should be avoided because it can decrease abdominal focus, recruit alternative muscles (like the hip flexors), and may encourage poor technique.

As opposed to the classic “hands clasped together behind your head” position, keep your fingertips on either side of your head gently touching your ears or temples. This prevents you from pulling on your head and straining your neck. The back of your head and shoulders should be touching the ground before the first rep begins.

Form Tip: To make the exercise less challenging, begin the set with your torso sitting up, not lying on the ground. This helps to work the “stretch-shortening cycle”, which improves a muscle’s strength immediately following a stretched position. (1) Be sure to lower yourself under control without “bouncing” your body off the floor.

Step 2 — Sit Up

Keep your fingertips in contact with your ears and your feet in contact with the ground. Bring your torso towards your knees by contracting your abdominal muscles. Your head and neck should remain neutral, not pointed up or down, as you move. You should feel muscular tension throughout your entire upper body, particularly in your abs.

To maximally activate your ab muscles, your upper body should curl and “crunch” as you rise up, rather than keeping a straight line from your shoulders to your hips. In the top position, your upper body should be close to your knees and thighs.

Form Tip: If you feel lower back strain during a set, move your feet slightly farther from your body and slightly wider apart. Be sure to start the movement by flexing your torso and “crunching” your abs. Keeping your torso straight de-emphasizes ab muscle recruitment and shifts the muscular stress to the hip flexors, which can worsen back pain.

Step 3 — Lower to the Ground

Begin the descent by reversing direction and “un-curling” your upper body while lowering yourself to the ground. Resist the urge to rebound immediately off the floor, which increases injury risk and decreases muscle involvement. Quickly reset before transitioning smoothly into the next repetition.

Form Tip: In the bottom position, take a deep breath into your belly, not your chest (also known as diaphragmatic breathing). Beginning a rep with this deep breath and steadily releasing it while sitting up can help to increase muscular stress and power output.

Sit-Up Mistakes to Avoid

Many lifters underestimate seemingly simple bodyweight exercises like the sit-up and, as a result, end up performing them incorrectly which lessens any potential results and reduces the overall effectiveness. Here are the most common training mistakes to avoid.

Pulling Your Head Forward

Your torso should be moving up and down during each rep. Your chin shouldn’t be. One big reason for avoiding the popular hands-behind-your-head position is that, deliberately or accidentally, it can encourage you to pull your head with your hands as if you were lifting your entire body with your skull as a handle.

Not only does this not actually help anything, but it can put significant strain on the small muscles of your cervical spine and overall neck. If you feel any increasing strain on your neck during a rep, you’re likely pulling with your hands instead of flexing your abdominals.

Avoid It: Don’t put your hands in a position to help in the first place. Keep your fingertips touching, or nearly touching, your ears so they’re not in a position to pull on anything. Alternatively, you could cross your arms in front of your chest or clasp your hands in front of your chin. Both options remove the urge and ability to pull your body up.

Using Momentum, Not Muscle

Many lifters consider the sit-up to be ideal for performing high-rep sets, which it can be. However, some fall into the trap of using any method necessary to complete extra repetitions. The “easiest” way is to begin using momentum, not muscular force, to get moving.

By swinging the arms as if throwing an imaginary beach ball, kicking the legs, or incorporating hip movement by raising and lowering the glutes off the floor, it’s possible to “swing” the torso up to the finished position. This not only reduces muscle activation in the abs but also increases strain on the joints of the hips and lower back.

Avoid it: Very simply, don’t exchange technique for extra reps. Maintain a controlled crunch of the torso going upwards. Keep your glutes touching the floor throughout the entire set. Keep your fingers touching near your ears.

Benefits of the Sit-Up

For years, sit-ups were the quintessential “workout exercise.” Gotta get in shape? Start with sit-ups. Gotta get stronger? Do your sit-ups. Wanna lose weight? Sit-ups will burn that fat fight off.

Some of these were on the right track, others were a bit misguided. Here’s what the exercise really offers.

Core Strength

The sit-up is an extremely effective exercise for building total core strength. The abdominal muscles are worked through a significant range of motion while the lower back, glutes, and even the hamstrings are recruited as stabilizing muscles.

Ab Muscle Development

Training the abs is, unsurprisingly, a really effective way to build abs that look great. While a variety of ab exercises like crunch variations and twists can also be effective, the standard sit-up remains among a popular and effective choice for activating the ab muscles.

Muscles Worked by the Sit-Up

The sit-up may be one of the most well-known ab exercises. Its straightforward performance, long history, and wide-spread popularity have helped to cement it as one of the few exercises many lifters and non-lifters are familiar with. Here’s a deeper look at the muscles involved.

Rectus Abdominis

This is the main ab muscle running down the front of the torso which makes up the “six-pack” and it’s the primary muscle people are referring to when they talk about the abs.

It’s responsible for flexing the torso in a curling motion to bring your sternum (mid-chest) closer to your hips. This is why keeping your torso straight as you rise up decreases the abs’ ability to contract.

The rectus abdominis is sometimes referred to separately as the “upper abs” above the belly button near the lower chest and “lower abs” below the belly button near the belt-line. While it is one single muscle, research shows that two separate sections can be activated to varying degrees by certain exercises. (2)

Ab exercises with torso movement, like the sit-up, typically emphasize the upper abs while ab exercises with leg movement, like the hanging knee raise, emphasize the lower abs.

Hip Flexors

The hip flexors are a collection of several small muscles found near the top of each thigh connecting to the pelvis and lumbar spine (lower back). They serve to bring the upper leg closer to the chest, in a movement similar to bending at the waist.

The hip flexors are recruited during sit-ups, more so when the torso is kept straight or when the feet are weighted down and held in place during the movement. (3)

Because the hip flexors connect to the lumbar spine, they are heavily associated with contributing to, or relieving, back pain depending on the muscles’ strength, flexibility, and mobility. (4)

Who Should Do the Sit-Up

The sit-up remains a fundamental movement for building core strength and abdominal muscle. It can be incorporated into almost any type of training plan.

Training for Strength

Core strength and endurance have been shown to help improve strength and athletic performance. (5)(6) For this reason, sit-ups can play a key role in any training program designed to build total-body strength or power.

Training for Muscle

All muscles of the body can be stimulated for muscle growth, including the abdominals. The sit-ups are a simple and effective exercise for targeting the abs.

Some lifters mistakenly believe direct ab training may create a “blocky” or bulky-looking waistline, but this isn’t a valid concern because that appearance has more to do with excess body fat than muscle growth.

Similarly, some lifters avoid any direct ab exercise, believing that ab definition is simply the byproduct of a general fat loss plan combined with basic compound exercises. But getting good-looking abs requires some direct work, not just reduced calories, running, and squatting more.

Training for Performance

The sit-up is a popular fitness assessment with some law enforcement and military organizations, often tested for maximum reps in a set timeframe. For this reason, training the sit-up would be considered “sport-specific,” since the most direct way to improve performance is to practice the exercise itself.

How to Program the Sit-Up

The sit-up can be programmed in a number of different ways to accommodate the specific training goal. As with many bodyweight exercises, adding external load such as a weighted vest, weight plate, or dumbbell can increase resistance and allow more programming options.

Unweighted, Moderate to High Rep

Performing the sit-up with your own bodyweight for two to three sets of 10 to 20 reps with 30 seconds rest between sets can be a quick and effective addition to any training program. This approach could even be incorporated into a general warm-up, rather than a workout, for experienced lifters.

Light Weight, Moderate Rep

Add external resistance and perform three to four sets of six to 12 reps with one minute between sets. This would be an intense workout to build core strength. Exercise technique with and without weight should be identical. Adding weight should not compromise form.

For Time

As one part of a physical fitness test, typically in law enforcement or military organizations, sit-ups are required to be performed for maximum reps in one to two minutes. The key with this training approach is to maintain proper technique for the duration and not allow form to get sloppy in order to rush through low-quality reps.

Sit-Up Variations

Because the sit-up is a relatively straightforward exercise (literally and figuratively), simple adjustments to the basic movement can recruit or emphasize different muscles for a more diverse stimulus.

Twisting Sit-Up

Sometimes called knee-to-elbow sit-ups, incorporating a twisting motion recruits the oblique muscles running along either side of the rectus abdominis.

Rather than ending with your chest directly in front of your thighs and knees, end each repetition with your chest pointed toward one knee. Alternating sides on each rep is common, but reps may be performed all to one side followed by the same reps to the opposite side.

Janda Sit-Up

Created and popularized by physiotherapist Dr. Vladimir Janda, the Janda sit-up activates the hamstrings to deactivate the hip flexors. The result is a significantly increased abdominal contraction.

This works by a neurological and physical mechanism technically known as “reciprocal inhibition.” Essentially, it’s a phenomenon which prevents muscles on one side of the body from contracting if the muscles directly opposing it are already intensely contracting.

Straight-Leg Sit-Up

The straight-leg sit-up, like it sounds, is performed with your legs straight and heels on the ground instead of with your legs bent and feet flat on the ground.

This adjustment increases the overall range of motion and significantly increases recruitment of the hip flexors. The straight-leg sit-up is very similar to the Pilates exercise known as a “roll-up.”

Two-Arm Overhead Sit-Up

Keeping both arms raised perpendicular to the ground, rather than close to the body, alters leverage and significantly increases the difficulty. This variation is performed by keeping both arms straight and pointed towards the ceiling throughout the rep.

As an even more advanced variation, you can hold a light dumbbell in each hand or one weight plate with both hands. This will also increase shoulder recruitment, specifically in the smaller stabilizer muscles of the shoulder and upper back.

Sit-Up Alternatives

Some lifters are unable to perform sit-ups, typically because of pre-existing back problems or general difficulty achieving a full range of more. These are some of the most effective options.

Crunch

The crunch may have been the one exercise to bump the sit-up from its prominent spot as the go-to ab exercise. It’s been shown to be one of the most effective ways to specifically target the abs. (7)

The crunch does have a significantly shorter range of motion compared to the sit-up, but that’s one reason why it’s an effective ab exercise. The movement is deliberately restricted to avoid involvement of other muscle groups.

Hanging Knee Raise

Using either a pull-up bar or specialized knee raise station (sometimes called a captain’s chair or Roman chair), the hanging knee raise emphasizes the lower abs. Be sure to curl the entire hip region upwards, rather than only moving the legs, to recruit more ab muscles.

The hanging position also helps to “decompress” the spine by allowing a stretch and relieving tension. This exercise can be made more challenging by using straight legs or eventually progressing to the “toes to bar” position with a full range of motion.

V-Up

The v-up, sometimes called a jackknife sit-up, is a high-intensity total-body core exercise involving the ab muscles while incorporating the arms and legs together. By raising your legs while reaching upwards with your arms, significant stress is placed on the lower abs as well as the upper abs.

This is one of the most challenging bodyweight ab exercise alternatives because it requires high levels of strength, coordination, and mobility.

FAQs

Will doing sit-ups specifically burn belly fat?

Fat, regardless of where it’s stored on the body, is most efficiently burned with a specialized nutrition plan (including a calorie deficit) coordinated with an intense training program. Performing sit-ups and other ab exercises does not lead to any drastic “spot reduction” by significantly increasing abdominal fat loss. (8)

Several decades of research have investigated this persistent idea, as well as countless hopeful lifters over the same time period, and the results have been inconclusive at-best. Any results showing spot reduction to work have been measured in millimeters, not inches.

Time and effort are much better spent on a comprehensive fat loss plan rather than over-relying on spot reducing the abs.

Why does my back hurt during and after a set?

Lower back pain is the most common reason for avoiding sit-ups. This may be due to the hip flexors involvement during the exercise, which stresses the lumbar spine, or the pain may be due to the flexion (crunching) motion aggravating lower back strain. (9)

Modifying sit-up technique by widening the foot stance and shortening the range of motion may help. If pain persists, removing sit-ups from the workout program and incorporating an alternative may be the most effective solution.

References

1. Seiberl W, Hahn D, Power GA, Fletcher JR, Siebert T. Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?. Front Physiol. 2021;12:693141. Published 2021 May 20. doi:10.3389/fphys.2021.693141
2. Duncan M. (2009). Muscle activity of the upper and lower rectus abdominis during exercises performed on and off a Swiss ball. Journal of bodywork and movement therapies, 13(4), 364–367. https://doi.org/10.1016/j.jbmt.2008.11.008
3. Burden, A. M., & Redmond, C. G. (2013). Abdominal and hip flexor muscle activity during 2 minutes of sit-ups and curl-ups. Journal of strength and conditioning research, 27(8), 2119–2128. https://doi.org/10.1519/JSC.0b013e318278f0ac
4. Avrahami D, Potvin JR. The clinical and biomechanical effects of fascial-muscular lengthening therapy on tight hip flexor patients with and without low back pain. J Can Chiropr Assoc. 2014 Dec;58(4):444-55. PMID: 25550670; PMCID: PMC4262809.
5. Kocahan T, Akınoğlu B. Determination of the relationship between core endurance and isokinetic muscle strength of elite athletes. J Exerc Rehabil. 2018;14(3):413-418. Published 2018 Jun 30. doi:10.12965/jer.1836148.074
6. Shinkle, J., Nesser, T. W., Demchak, T. J., & McMannus, D. M. (2012). Effect of core strength on the measure of power in the extremities. Journal of strength and conditioning research, 26(2), 373–380. https://doi.org/10.1519/JSC.0b013e31822600e5
7. Escamilla RF, Lewis C, Pecson A, Imamura R, Andrews JR. Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports Health. 2016;8(4):372-379. doi:10.1177/1941738116653931
8. Paoli A, Casolo A, Saoncella M, et al. Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction”. Int J Environ Res Public Health. 2021;18(7):3845. Published 2021 Apr 6. doi:10.3390/ijerph18073845
9. Sutanto, D., Ho, R., Poon, E., Yang, Y., & Wong, S. (2022). Effects of Different Trunk Training Methods for Chronic Low Back Pain: A Meta-Analysis. International journal of environmental research and public health, 19(5), 2863. https://doi.org/10.3390/ijerph19052863

Featured Image: UfaBizPhoto / Shutterstock

The post How to Do the Sit-Up for Stronger, More Muscular Abs appeared first on Breaking Muscle.

NOTE: Before moving forward, understand I am a firm believer in capitalism and free enterprise. I agree that pursuing goals is the essence of existence provided it meets the Food and Drug Administration’s guidelines. Is this a great country or what?

Not-So-Sound Advice

In the April 2014 edition of Shape magazine, there is an article by a woman named Tracy Anderson. It is entitled, Yes, You Can Flatten Your Belly. A nearly identical article can be found on the Health website, entitled Get a Flat Belly in 4 Weeks.

Now, you’re not stupid and I’m not stupid. However, there are times when savvy marketing sounds pretty enticing. Admit it. If it smells good, most people we’ll eat it. But under the surface some things stink like a dead rodent. No offense, but you can be hoodwinked by verbiage even though you think you are given sound advice. What follows is a perfect example of that.

It’s time to dissect Anderson’s article so the layperson can see the light. Begin with the article’s title, and then the subtitle: “Give your abs a little love with the help from Health‘s star trainer.” As an avid Jane or Joe, I’m all over that because it purportedly will assist me in my pursuit of washboard abdominals.

Then the article goes on to state, “Unfortunately, you just can’t exercise your way to it.”

Agreed. But then it continues on to pseudo-science.

Discussion then centers on gluten. “I advise woman to give it up for a week to see how they feel.” If unwilling, Anderson suggests, “Simply stick to whole grains, which are a much healthier choice than overly processed alternatives.”

Stop here. So, do you completely eschew gluten or simply ingest whole grains (some containing gluten)? Confusing, right?

Another suggestion is to add dairy to your diet if you seek a slender mid-section. This advice is based on the fact proteins increase fullness and you then eat less. A few protein-based meals are then listed.

Of course, a model with a slender body is pictured doing an abdominal flexion exercise with a note that states, “Score gorgeous abs in one month!” This, of course, is completely misleading because there is no proof the model followed Anderson’s routine and there is no proof the model adhered to the recommended nutritional advice. This is scam-marketing at its finest.

Wake Up to the Hype

Now we get into the misleading verbiage. Discussion now centers on how to “get a show-off stomach.” The ubiquitous core is addressed with the proclamation that “you need to identify it, engage it, and have all movements extend from it.” What the hell does that mean relative to achieving a flat belly? More nonsense targeting the uneducated.

Further, the article explains that core work goes beyond basic crunches because they are only one-dimensional, supposedly only activating the rectus abdominis (front abs). Anderson’s program works multiple angles of the core and that is the reason why Jennifer Lopez has such a spectacular mid-section obtained with a thirty- to sixty-minute workout performed six times per week.

Really? Show us the proof that J. Lo achieved those sexy abs via multiple-angle abdominal training performed over a thirty- to sixty-minute session. And is that amount of time required for the average Joe or Jane Doe?

The article then depicts four exercises via pictures, as follows:

Now, I’ll admit these abdominal exercises do target the abs. But do they assist in shedding body fat from the mid-section? (Which is, of course, necessary for the “flat belly.”)

The answer is no. These exercises activate the abs, which can enhance strength and muscular endurance. All other factors considered, this could aid in the goal of shedding abdominal fat, but only provided proper food intake is addressed.

This article by Tracy Anderson is just another over-hyped recommendation required to keep the commercially driven monthly periodicals moving forward, replete with:

• Pseudo-science
• Popular buzzwords
• Marketing techniques
• Appropriate photos

Wake up, people.

Photos 1 courtesy of Shape.com

Photo 2 by Jesús Bueno Urbano (Own work) [Public domain], via Wikimedia Commons.

Photos 3-6 courtesy of Health.com

The post Seeing Through the Scam Marketing of Fitness Magazines appeared first on Breaking Muscle.