How To Get The Best Abs Training

When you’re looking for a way to get the best abs training, keep in mind there are four main muscles that make up the abdominal wall: Transverse abdominis (the muscle activated when you cough), the rectus abdominis "the upper abs" and the internal and external obliques.

Start your abs training with the transverse area because it protects the lower back. Abs training like leg raises, hip thrusts, vertical knee raises, and using a stability ball works well for this area.

When doing leg raises to keep your lower back flat. You can bend one leg and lift and lower with other leg for an easier version. For hip thrusts, grab something stationary and raise your leg straight in the air. Thrust the leg up and back and hold for a count of two. For vertical knee raises lift the knees to the chest and hold for two seconds. For working with the stability ball for your abs training, you’ll do springboards. Walk out off the ball with shins resting on ball. Push down hard with shins and bring the ball to chest and hold for two-three seconds, exhale and extend the legs back out.

Next for your abs training is upper abs. The stability ball crunches are one great exercise for this area. Lie back on a stability ball so that can get a good stretch. Place your hands on your chest and pull your self almost all the way up, and exhale. Inhale, and lower back down very slowly. To make it harder, try placing your hand over your head, or use some light weight.

Finally for your abs training will be the obliques. One of the best abs exercises for the obliques is crunches. Use either a roman chair or stability ball. Lie on your side, with your hips positioned at the top of the ball. Stretch over the ball. Place your hand by your chest and proceed to crunch like you would lying on your back, but instead you are on your side. Inhale on the way down, and exhale at the top. Go about 3/4 of the way up, hold for two seconds and lower back down slowly. Change sides and repeat.

As far as repetitions for your abs training, try to do in the 8-15 range. As well, research suggests you'll get more benefit from your abs training with heavier weight and lower reps then with extremely high reps and very light weights. Do your abs training 2-3 days per week as these muscles need rest and recovery like your other muscles.