Best Abs Exercises Technique For 3-D Abs!
By The "Muscle Nerd" Jeff Anderson - fitness and bodybuilding expert
Check out any local gym and you'll see inexperienced members training their abs with endless sets of situps and crunches, right?
While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body.
Therefore the best abs exercises to get that "cut" look are those that are resistance-based and treat them like any other muscle.
But there's a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.
In fact, ignoring this principle, could force you to develop "lopsided" abs that are so common among beginner bodybuilders.
Let me share this secret with you now...
The main abdominal muscle you want to be working when training your abs is your "rectus abdominis", that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.
What's unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)...BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.
This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.
Here's how to correct this...
Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!
If you don't work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you'll end up with under-targeted lower abs.
So the best exercises for lower abs are:
- Incline Leg Raises
- Incline Knee Ups
- Hanging Leg Raises
- Flat Bench Leg Raises
And then follow up with the best upper abs exercises:
- Weighted Crunches
- Hanging Knee Raises
About The Author
The "Muscle Nerd" Jeff Anderson is an internationally recognized fitness and bodybuilding expert.