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6 training tips for abs

6 training tips for abs


the saying that "abs are made in the kitchen" is true, but it's just as important to ensure that exercises are performed correctly, and in the right position, in order to strengthen the abdominal muscles, the lumbar region and the spine.

Here are 6 tips for better abdominal training:

1 - Maintain maximum contraction

By maintaining a maximum (and voluntary) contraction from the start of the exercise to the end, you'll work your abs more intensely and be less likely to string together repetitions. In other words, you won't be churning air.

2 - Move slowly

Short, slow movements increase the intensity of contraction and minimize swaying. Sway is generated by explosive, and therefore often rapid, movements, which reduce the quality of your workout and can, of course, lead to injury.

3 - Maintain constant tension during your sets

Abdominal muscles recover fairly quickly, so if you rest between reps, even for just a second, it becomes difficult to fatigue the muscle in a way that stimulates them properly.

Maintain constant tension by stopping just before the end of the eccentric movement.

4 - Aim for quality, before quantity

Abdominals should be worked like any other muscle. This means - asseen above- contracting them voluntarily during your repetitions, but also, if necessary, using a load to allow them to develop.

Between 10 and 15 repetitions on each set is sufficient, provided you "hurt yourself", in the good sense of the word. If you train your abdominal muscles with a lot of repetitions, they're only going to be more enduring, but not stronger or more developed.

5 - Keep your head in line with your torso

When you're holding your head or neck, don't put your fingers together - this greatly increases the risk of pulling on your head and disrupting your spinal alignment. Keep your head in a good position, placing your fingers either behind your head or on your temples, or even better: cross your arms over your chest.

6 - Adopt the right technique

During most upper and lower abdominal movements, the spine flexes and the lower back rounds. Whether you're training on a bench, or on the floor on a mat, make sure your lower back stays flat, and only raise your shoulders to perform your reps.

Pretend you want your abs to touch each other... sensations guaranteed!

A movement that is too complete (lower back lifted and chest raised to the maximum) does not contract, or at least stimulates very little, the abdominal muscles, but can increase the load on the hip flexor muscles.