The Best Fitness Club Advice for Ab Training
The Best Fitness Club Advice for Ab Training. Abs. If you were to survey 100 people, we would bet 99 of them would say they would want to have better abs. In fact, we know this because most people who come into Synergy Fitness for the first time tell us that is their goal; to have a stronger core. There are so many different workouts, theories, and lifestyles that trainers recommend to having “the perfect stomach”.
We have put together a list of tips to take into consideration both at the gym and at home.
Know the difference
There is much debate on if there are truly “upper” and “lower” abs. Some will tell you there isn’t and any ab exercise will work your stomach muscles. Others will argue that there are two separate sets of abs and thus, different workouts are needed.
Here is what we will tell you: Exercises such as sit-ups and crunches focus primarily on the upper parts of the stomach. Whereas, exercises that use the pelvic and legs work the lower abdomen more.
You are not limited to strictly ab exercises
Let’s be honest, just doing sit-ups and crunches can get pretty boring really fast. And when someone becomes bored with their exercises they are more than likely to quit altogether. The good news is there are many ways to train your abs besides these traditional exercises.
Creating core stability is key to ab training. Squats, weights, planks, and cardio exercises are just some of the different ways to build up strength in your core.
Give yourself time to recover
Over doing it and not resting in between are two of the worse things you can do in ab training. We always want you to push yourself a little more at each workout, but never to the point where you can risk an injury. Listen to your body, and know when to call it a day.
It is also important to give your body time to rest between ab workouts. Working with a trainer can help you determine how often you should be incorporating ab training into your gym time. We always suggest starting 1-2 times a week and increasing as your core gets stronger.
Find exercises you can do at home
Life happens. Things come up last minute. There will be times you might not be able to make it to the gym as often as you like. Here are a few exercises you can do at home that will focus on your ab training:
- Plank– Lay face down on the ground and prop yourself up into the forearm plank position. Be sure your elbows are aligned with your shoulders, forearms are parallel to each other and hands are balled up. Hold for 10 seconds per set, and increase time as your get stronger. Planks are not meant to be easy!
- Dead Bug- Lay on your back with arms straight out over your head. Bring knees up over your hips and bend at the knee so calf forms a 90 degree angle. Next, lower your left arm above your head while stretching out your right leg. Hold, return to original position, and then do opposite side. Repeat 14 times to complete one set.
- Hollow Extension to Cannonball- Lay on your back, arms above your head and legs straight out but hold above the floor, pressing your back into the floor. Then bring your body into a “cannonball” position, hugging your knees into your chest. Repeat and hold for 5 seconds each time.
What you eat can help or hurt
Ab training has a lot to do with what you eat. Add more vegetables, lean meats, nuts, fruit, and healthy fats into your diet. Healthy fats that are great for your core are avocados, olive oil and fish oil. Try to include one or more healthy food at each meal, and don’t skip meals.
Drink lots of water and skip heavy carb drinks (ie soda). Green tea is also a great option because it speeds up metabolism and can help burn fat. It is also important to limit sugary and high carb foods.
Find a gym that is right for you
Gyms are not created equally. It is important to find one that works for you and your fitness goals. Do research on gyms in your area to find out what they can offer you. Tour a few places, and inquire about free trials. Often times you won’t know if a place is right for you until you try it out a couple of times.
The Bottom Line on The Best Fitness Club Advice for Ab Training
Ab training takes time and discipline. It takes making changes to eating habits and diet. But the thing is everyone’s body is different and we are on different paths in our journey.
Here at Synergy Fitness we focus on the individual, not a group. We offer a personalized fitness experience so our members can see the results they are looking for, at the pace that works for them.