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Fitness

The Truth About Abdominal Training and Body Fat

Your abs are no different than your other muscles. Work them hard within reasonable repetition ranges.

Tom Kelso

Written by Tom Kelso Last updated on January 25, 2015

Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or paper publication and you’ll more often see at least one article that addresses ripped or toned abs and how to get them.

Do this exercise or series of exercises and “poof” there’s that elusive six-pack. No one wants an un-sexy fat gut so they jump on the latest workout gadget or routine that purportedly offers the desired look. Month after month, abs-slimming advice is put out there. Why, then, don’t we see more ripped specimens traversing the planet?

RELATED: Abdominal Workouts Not Effective For Losing Abdominal Fat

Magical Ab Devices and Programs

Let’s take a look at history. A glut of supposedly magical devices and programs has been touted over the years:

  • Ab Toner
  • Ab Rocker
  • Ab Wheel
  • Ab Circle Pro
  • Ab Coaster
  • Ab Rocket
  • Ab Doer
  • Ab Lounge
  • Ab Twister
  • Ab Swing
  • Ab Wave
  • Ab Storm
  • Ab Roller
  • Ab Glider
  • Kruncher Ab Machine
  • Belly Burner
  • Flex Pro Abdominal Toner
  • Bender Ball
  • Sauna Pants
  • Perfect Sit Up
  • Tummy Tuck Belt
  • 8-Minute Abs
  • 10-Minute Abs
  • 12-Minute Abs
  • Ab Ad Nauseam

Okay, admit it. Raise your hand if you ever purchased or used one of the above. Come on – be honest.

I am not suggesting all of these products are worthless and don’t target midsection musculature. They may activate the rectus abdominus, obliques, hip flexors, and more, but do we really need to go into the “fat shredding” aspect?

“[I]f you eat like crap and do powder-puff workouts, good luck achieving those washboard abs.”

These devices and programs typically come with a nutrition disclaimer and recommendations to incorporate high energy-burning workouts. In other words, if you eat like crap and do powder-puff workouts, good luck achieving those washboard abs.

The Facts About Abdominal Training

  • There are so many ways to target the abdominals, including the above list. Knock yourself out.
  • You can obtain that six-pack, but if it’s covered with a large layer of subcutaneous fat, then you won’t be able to see it.
  • We all should know by now it is impossible to spot reduce fat stores.
  • 99% of conventional abdominal workouts are poor choices for burning a bunch of calories.
  • Spending thirty minutes (or even fifteen for that matter) performing a half-dozen abdominal exercises for dozens of repetitions is unnecessary. Keep it simple.

RELATED: How to Sprint Your Way to a 6-Pack 

How to Train Your Abs

Your abs are no different than your other muscles. Work them hard within reasonable repetition ranges. Use variety, such as repetitions to muscular fatigue at 8-12, 15-20, or 25-40. Mix it up like you’d do with other exercises. Here are my suggestions (click on table to enlarge):

A Rational Abdominal Training Routine

NOTE: All sets performed to volitional muscular fatigue.

Workout 1:

Trunk rotation – 2 x 15-20 reps

Trunk flexion – 1 x 8-12 reps

Workout 2:

Trunk flexion – 2 x 15-20 reps

Trunk lateral flexion – 2 x 8-12 reps

Workout 3:

Trunk rotation – 1 x 25-35 reps

Trunk lateral flexion x 1 x 25 -3 reps

ab exercises, abdominals, vmf, bodyfat, fitness myths, rotation, trunk flexion

An example of truck lateral flexion.

Workout 4:

Trunk lateral flexion – 1 x 10-15 reps

Trunk rotation – 2 x 20-30 reps

Workout 5:

Trunk rotation – 1 x 25 – 35 reps

Trunk flexion – 2 x 10-15 reps

Workout 6:

Trunk rotation – 2 x 10-15 reps

Trunk flexion – 1 x 25 – 35 reps

RELATED: The Best Abdominal Exercises for the Strength Athlete 

Work your abdominals. They are important muscle groups relative to your health and functional ability. But don’t spend an inordinate amount of time addressing them for the sake of reducing body fat.

Photos courtesy of Shutterstock.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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