How Is Your Abdominal Training  Plan Working? 

Mention abdominal training or core exercises and most people immediately think of sit-ups. Traditionally the go to move to flatten your belly and trim your waist. However, sit-ups are probably THE single worst exercise known for this purpose. 

Rather than balancing the muscles that surround and support your spine the wrong kind of training can cause more muscle imbalances. 

Another visible effect of unbalanced core strength is a pot belly. Yes! Training your abs wrong actually makes you look fatter!…

When you train your abs the wrong way you over-tighten a set of muscles called your hip flexors…

One of the hip flexors — the psoas major — originates on the vertebrae of the lower back and inserts on the top of your thigh bone…

When you shorten and tighten your hip flexors with the wrong kinds of abs training you actually pull your pelvis forward and down. This gives you a sagging belly that makes you look like you’re 5-10 lbs heavier than you actually are!…

And not only will you look fatter than you are… your distorted pelvis will give you serious back pain. Yet the danger to your back can be much more severe…


Here’s where your quest for flat abs can be dangerous!…

Most abs exercises force your spine into extreme flexion – bending or curling forward. Yet we now know this increases something called intra-discal pressure. Basically this is like pressing on a tube of toothpaste and increasing the pressure on the paste inside.

If you press hard enough the toothpaste will squirt out. And that’s exactly what happens to the fluids inside your disc when enough pressure builds up — causing what’s called disc protrusion or worse… disc hernias…

It can take months of careful treatment to recover from disc damage. Pain and discomfort  can stop your normal everyday activities and definitely put a stop to your flat ab dreams. 

So to find the right way for you to train your abs that gives you a healthy core, beautiful posture, and a stunning midsection you have to consider lots of of different factors. 

        Rectus Abdominis

The rectus abdominis is the long muscle that runs from your rib cage to your pelvis. It’s dissected vertically by a thin sheath of connective tissue, and horizontally by tendinous attachments that create six pack abs most guys are looking for. In my experience most folk have to focus completely on reducing bodyfat to get the ‘6 Pack’ look. 

The rectus abdominis helps to flex – bend forward – the spinal column. More importantly it stabilises the trunk  by balancing the back muscles and controls the trunk during movements involving arms and legs. This is the secret to way I train the core in both my Fitcamps and Pilates sessions. 

    The Obliques

The internal and external obliques work like a corset to define your waistline. These cinch you up and give you that V-tapered and slim-waisted look that is hardwired to be attractive to both men and women.

Pilates activates your obliques in a way that “wraps” your core in a protective sheath that will open up a whole new world of abs flattening exercise that’s been shown to work 3x faster than traditional training…

I include a 360′ approach to core or trunk training.  The result is a strong, mobile functioning spine in all directions of movement 

    The Posterior Chain

The posterior chain is simply the backside of your body. Its primary muscles include the lower back, gluteus maximus (butt), hamstrings, and spinal erectors

You may be scratching your head wondering why it’s included in the three Abdominal Fields of Action. Here’s why..

The Posterior Chain is the glue that binds your core together and will allow you to achieve the “spinal neutral” position – or the Natural Arch you’ve heard me talk about in class, that is central to the way your healthy spine works. 

So, when you next think about doing some exercises for your core remember it’s not just sit-ups and crunches you need a 3D approach to balance your posture and protect your spine. 
Train Hard, Eat Clean, Expect Results 
Jax 

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Mission Visible Abs At Any Age – #7 Treats

Visible Abs Over 50

#7 – Treat yourself
This sounds too good to be true. When you reduce caloric intake, your fat burning hormones can reduce by 50% in just 4 or 5 days.

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So to keep your fat burning hormones happy, make sure you increase your calories with a ‘treat meal’ at least every seventh day. Of course this makes more than just your hormones happy

*Don’t go overboard here, especially if you’re side lined with injury. Typically a ‘treat meal’ can be a slippery slope to excess. My suggestion here is to PLAN.
Have just enough of your favourite food for your treat and then throw or give away the rest so it doesn’t ‘accidentally slide down your throat and become your main food for the next week!

Mission Visible Abs At Any Age – #5 Sugar

Visible Abs Over 50

#5 – You’re sweet enough: drop the sugar If you have a ‘sweet tooth’ you need to stop eating sugar.

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The saying ‘Eat sweet crave sweet’ applies here. When you say ‘no’ to sugar, your sweet tooth will diminish and so will your cravings. The first 3 or 4 days of dropping sugar are difficult, but after that, if you’re satiated with other nutritious foods, it gets much easier. If you follow my Smart Fasting plan you’ll soon overcome urges and cravings.

Mission Visible Abs- at Any Age #4- control blood sugar

Visible Abs Over 50

#4 – No roller coasters If you want visible abs, your job is to control insulin spikes since your body will not burn fat in the presence of insulin.

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The hormone, insulin is released into the blood stream in response to carbohydrates. When you control your carbohydrate intake, your fat loss efforts will pay off. Plus you won’t get crazy energy swings or cravings!

Eat clean. Train hard. Feel great

Mission Visible Abs At Any Age – #3 Muscle & Protein

Visible Abs Over 50

#3 where’s the beef?
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You need muscle to burn fat and look sexy.
Muscle gained from resistance training helps to burn calories and keeps your metabolism stoked to burn off the belly fat. If you have an injury in your shoulder, there’s no reason you can’t focus your training on your core and lower body.
The idea is, never let an injury shut down your resistance training, in fact, resistance training will get your injured body part back up to speed faster as well as help you burn fat.
You’ll never hear me say, just go sit on the couch.’ There’s always SOMETHING you can do to rehab an injury while working other body parts to stay fit and lean.

Eat Clean. Train Hard. Feel Great

Mission Visible Abs – At Any Age #2

Ab-Defining Strategies Are Extremely Difficult To Find

It’s not your fault that you don’t know how to get ripped abs quickly. Let’s get that clear before we go any further.

I know clients that have wasted hours and hours researching on the web finding contradicting information! No one really has the time to sort through thousands of web pages?

Now, while abdominal workouts are easy to find, so much of the abdominal strategies are the same re-hashed rubbish from back in the 80’s or promote exercise that work your hip flexors instead of your abs. In fact, you can do 500 situps and not really target your abs the way you want to.

Are your hip flexors taking over you ab exercises? It’s very possible….

Also, I’m guessing you haven’t spent over a decade studying physics, biomechanics, anatomy and exercise physiology like I have. Very few trainers know about this, because most of them get their info from simplistic training certifications or uninformed “gurus” who simply copy the next “guru”! It’s the blind following the blind and a big mistake.

Unless you fix this problem, you’ll be able to crank out 500 situps a day without a single one of them truly targeting your abs – which means you’ll have a sore lower back, poor posture and “ab development”.

WARNING: “Hip Flexor Dominant” Workouts Will RUIN Your Abs

Can you say for certain if your ab routine is focused on building your abs or your hip-flexors?

If you’re scratching your head wondering why your abs aren’t more developed or show more than it’s because the so-called ab exercises you’re following do not really work the abs at all. You’re following “conventional” ab exercises that are not primary abdominal exercises but instead work the iliopsoas muscles – the hip flexors. And remember, just because you feel a “burning” in your abs does NOT mean you’re working them, in most cases they are just acting as stabilizers!

Choosing exercises that make your abdominals act as a stabilizer instead of the prime mover results in bad lifting habits and as you know, bad habits die hard. The longer you do hip-flexor dominant exercises the harder it will be to target your abs precisely, which will prevent you from ever bringing out the full shape and separation of the abdominals.

In my Pilates sessions we complete series of exercises that target all core stabilisers and with a 3D approach use more muscles than most sessions.
Try out June challenge. – see how you get on!

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