Welcome!! My name is Doug Jones, the founder of The Best Way to Exercise. Thanks for taking the first step toward learning all of the smartest solutions to strength. I look forward to helping you get the results that you've always dreamed of...
So... let's get started!!
What's the Big Secret to Training the Abs???
Well... the secret to what NOT to do has a gigantic hint. I always tell people to basically observe the masses and do the opposite. In this case, the two most popular exercises for training the abdominal muscles are also the least productive exercises for training the abdominal muscles.
To effectively train the abdominals, you MUST perform TRUNK FLEXION with the abs. To ineffectively train the abdominals, MOST people perform HIP FLEXION instead.
The latter is harder. But The former is better.
The following exercises are just scratching the surface of proper ab training technique. After reviewing these exercises, please choose from one of the program options below.
1. Don't Do Lying Leg Lifts!!!
Watch the video below to learn the proper range of motion during this movement.
2. Don't Do Full Sit-ups!!!
To skip ahead to "Abominable Abdominals: Sit-ups Suck"... CLICK HERE
THE WORST WAY TO EXERCISE
WHAT'S WRONG WITH THIS MOTION PICTURE???
DON'T BE A DUMBBELL :-)
DUMBBELL VIDEO
Lying Leg Lifts
THE SMARTER SOLUTION
NEVER
perform leg lifts bringing your feet all the way down to the ground.
The risk of injury to your lower back isn't worth the risk... better
safe than sorry. Hip
flexors connect the top of your thighs to the lumbar vertebra, which
you do not want strained in this manner.
A nugget or two of workout wisdom, helping you to avoid working out like a Common Dumbbell.
CLICK HERE to SKIP AHEAD TO THE ARTICLE: "ABOMINABLE ABDOMINALS" (aka "Sit-ups Suck")
EXERCISE YOUR OPTIONS
Seven Super Selections
Choose the best fit for your particular needs at this time... you can always come back for more later. No Pressure! :-)
For Only $7,
you'll learn everything you need to know to specifically target the
lower abdominal muscles. "Get Lower Abs" includes printable technique
tips and over 15 minutes of video by exercise physiologist Doug Jones.
Click the above link for immediate online access to "Get Lower Abs."
Learn the secrets to training abs only ONCE PER WEEK!
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For Only $17,
you'll learn everything you need to know to train your entire abdominal
region. "Get 6-Pack Abs" includes printable technique tips and over 25
minutes of video by exercise physiologist Doug Jones. Click the above link for immediate online access to "Get 6-Pack Abs." Learn the
secrets to training your abs only MINUTES PER WEEK!
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CLICK HERE to Read Doug's Story of Struggle + Success
FEATURE ARTICLE:
"ABOMINABLE" ABDOMINALS (aka SIT-UPS SUCK)
BY DOUG JONES :-)
Sit-ups are an
"abominable" abdominal exercise. Though working (off) the mid-section
is definitely one of the most common goals of an exercise program,
unfortunately, people have primarily been educated under the old school
of thought: the best way to work the "stomach" is with sit-ups.
Furthermore, people tend to do too much of a "good" thing. They do very
high numbers of repetitions to try to burn away the fat and repeat the
exercises on a daily basis. Since this routine is almost guaranteed to
fail (for reasons I'll discuss), the phones ring off the hook from
people purchasing pointless products on television. Trust me; there's a
better way.
First of all, let's look at what you are trying to
accomplish. Most people perform sit-ups in attempt to burn fat off
their mid-section and/or strengthen the abdominal muscles... the
"abominable abdominals." Believe it or not, sit-ups do neither. They
don't burn fat and they don't work the abs. Let's start with fat.
"Spot reducing" fat off the mid-section area with sit-ups is a popular
yet futile approach to slimming the waistline.
Of course,
physical activity is an essential component of successful fat loss;
however, working a particular muscle does not necessarily burn the fat
surrounding it. Aside from liposuction (which I don't endorse), fat is
not selectively shed. Fat is basically removed from your whole body at
once. The first place you tend to store fat is the last place for fat
to disappear, and vice-versa. You will actually burn more fat off the
abs by working the legs. Why? Because the legs are composed of larger
muscle groups and therefore burn more calories (fat) off your whole
body, including your abs.
Oh well. Even if sit-ups don't burn
the fat on of your mid-section, they should at least work the muscles
underneath the fat, right? Wrong! Here's a quick anatomy lesson.
Visualize your abdominal muscles, scientifically termed the rectus
abdominus. They attach in two places, the sternum (breastbone) and the
pelvis. When the muscle contracts (go ahead - try it) and the pelvis
and sternum are brought closer together, where do you bend? Just above
the navel, right? "So what's wrong with that," you may ask. Nothing.
That's the movement you want.
Now let's take a look at the
sit-up. Lie on the floor for a minute. Come on. Go ahead. Assume the
sit-up position. Knees bent. Feet held down. Hands on opposite
shoulders. O.K., now do a full sit-up. Actually, just pretend to do it
since it wrecks the back.☺ Did you notice where you bend. At the hip
joint. Better yet, why don't you put your hands on the top of the
front of your thighs. That's right, just below your hip joint. Press in
with your fingers and do a sit-up. Feel anything? You should feel the
muscles contract. That's the muscle that is used to perform the sit-up.
And it's not in the abdominal region, is it?
The
muscle you feel flexing is called the iliopsoas (hip flexor) and at one
end it inserts into the pelvis and femur (upper thigh bone). That's
fine. The problem occurs on the other end where it attaches to nearly
one-third the length of the spinal column. When you perform a full
sit-up, you are biomechanically allowing the iliopsoas muscle to
pull your torso up off the ground by pulling on your spine. This great
force is subtly yet cumulatively sabotaging your lower back. This
exercise should probably be more appropriately called spine-ups. Ouch!
Here's
the solution. When executing an abdominal exercise, don't take your
lower back off of the ground. That motion is caused by the hip flexor
muscles and can do quite a number on your lower back, perhaps altering
the normal, healthy, built-in curvature. Instead, try the crunch...
the spineless sit-up. This exercise works only the rectus abdominus (no
hip flexor) because the movement only involves the sternum and pelvis
coming closer together. The hip joint is basically stationary. Let me
talk you through this great abdominal exercise.
Lying down with
your feet flat on the floor, keep your knees up and slide your heels
about a foot away from your buttocks. While breathing out, contract the
abdominals so that your shoulder blades are slowly brought off the
ground as high as possible without taking your lower back off the
floor. Hold the top position for a second and then slowly lower your
shoulder blades back to the floor. As soon as they touch, immediately
go back up. Your hands can be in a variety of places but they are
probably best near the sides of your head or crossed on your chest.
Try
to perform at least 15 continuous repetitions. Remember, high
repetitions are not necessary to burn away abdominal fat. You should
really focus on fatiguing the abdominals within 15-20 repetitions, at
the most. For those of you who need additional resistance, try placing
a weight (like a dumbbell) on your upper chest and holding each end
with your hands. Use a weight that barely allows you to finish 15-20
repetitions. Another method to increase resistance is to use a properly
designed machine that places resistance indirectly against the abdominal muscles.
One
last point. Treat the abdominals as you would any other muscle. Train.
Rest. Train. Rest. Do not work your abdominals, or any muscle, every
day. Without rest, your muscles have no chance to recover from the
previous workout. Continual use could prove more deleterious than not
working the abdominals at all. Although there are much more advanced
abdominal exercises I could explain, try the basic crunch for now. If
performed correctly, I guarantee your abdominal muscles will be working
very, very effectively. Better yet, you'll be saving your lower back
and hip flexors from unnecessary strain and pain.
Just some helpful tips for getting the most out of your Abdominal workout. GOOD LUCK!!! :-)
