So Cathe, just how often can..
- Thread starter Pdell29
- Start date
I have read in several places that the abs/core area is to be respected like any other muscle group, which means that the 48 hours rest after training this area, and before training it again, applies.
However, I have found in my own experience that i do not feel pain or aches in this area like I do when training other muscle groups because for the most part, the work is unweighted. So sometimes I only work out abs/core three times per week, sometimes five times per week, according to my own preference. I have seen good results this way.
But I do make sure that the exercises I do are different from day to day. So if I do the Boot Camp abs/core one day, the next day would be all traditional abs from the Ab HIts DVD, etc.
Clare
However, I have found in my own experience that i do not feel pain or aches in this area like I do when training other muscle groups because for the most part, the work is unweighted. So sometimes I only work out abs/core three times per week, sometimes five times per week, according to my own preference. I have seen good results this way.
But I do make sure that the exercises I do are different from day to day. So if I do the Boot Camp abs/core one day, the next day would be all traditional abs from the Ab HIts DVD, etc.
Clare
kathryn
Cathlete
You CAN work your abs quite frequently, because, like the calves, they are muscles that have high endurance. However, how and how often you work them depends on your goals. Bodybuilders, who want very chisled, defined, almost protruding IMO abdominals work the less frequently and use resistance (weights or cables). Some "bikini models" work them daily with high reps.
One thing to think about: if your abs are your problem area, you can do as many crunches and ab workouts as you want but (despite what the infomercials for ab devices suggest), you won't see much of any definition without having a low enoough body fat level to strip away the layers on top. Many people have strong ab muscles, covered in a layer (or two or three!) of fat. Also, for women especially, the lower abs are often a prefered fat storage location for any excess fat.
I've always had somewhat of a lower belly pooch, but if I personally were to get a low enough body fat percentage to have a 6-pack, I think I'd be way too thin and bony on top!
In addition to abdominal workouts (or core workouts, that work the entire "corset" area, to tone the muscles and strengthen the core), cardio workouts (to burn caloris), and full-body weight workouts (to burn more calories: doing just ab work doesn't burn a lot!), you need to watch what you eat. There is a saying that "great abs are built in the kitchen," which stresses the importance of how you eat to how your abs look.
One good addition to any ab workout is pilates work, which works the transverse abdominals (that act like a corset holding in the lower abdominal area). The latest issue of Women's Health shows a move that works this muscle quite well : lying on your back, with legs off the floor, bent at a 90-degree angle with lower legs parallel to the floor and a yoga block (a pillow would work well also) held between the knees, do a reverse cruch, and each time you crunch up, exhale and do a kegel, which engages the transverse abdominals as well as the pubbococcogial (whoa, that's spelled really off!) muscles.
One thing to think about: if your abs are your problem area, you can do as many crunches and ab workouts as you want but (despite what the infomercials for ab devices suggest), you won't see much of any definition without having a low enoough body fat level to strip away the layers on top. Many people have strong ab muscles, covered in a layer (or two or three!) of fat. Also, for women especially, the lower abs are often a prefered fat storage location for any excess fat.
I've always had somewhat of a lower belly pooch, but if I personally were to get a low enough body fat percentage to have a 6-pack, I think I'd be way too thin and bony on top!
In addition to abdominal workouts (or core workouts, that work the entire "corset" area, to tone the muscles and strengthen the core), cardio workouts (to burn caloris), and full-body weight workouts (to burn more calories: doing just ab work doesn't burn a lot!), you need to watch what you eat. There is a saying that "great abs are built in the kitchen," which stresses the importance of how you eat to how your abs look.
One good addition to any ab workout is pilates work, which works the transverse abdominals (that act like a corset holding in the lower abdominal area). The latest issue of Women's Health shows a move that works this muscle quite well : lying on your back, with legs off the floor, bent at a 90-degree angle with lower legs parallel to the floor and a yoga block (a pillow would work well also) held between the knees, do a reverse cruch, and each time you crunch up, exhale and do a kegel, which engages the transverse abdominals as well as the pubbococcogial (whoa, that's spelled really off!) muscles.
I have found that my ab muscles became much more defined when I began doing my ab workouts at a different time than my daily workout. I work out during the day and often do a core workout in the evening. I have much more energy, strength and focus at that time, since so often my daily workout has me spent physically and I won't get as much out of it at that time. I also figure that it's burning a few calories later in the day for me. Just my 2 cents.
Cathe Friedrich
Administrator
Hi Pdell29!
I believe in always giving a muscle group recovery time so I like to suggest only about four ab workouts per week.
But if you are training very high rep and going for endurance training (flat and firm) then you can train more days than that.
If you are going for resistance abdominal training (pronounced 6 pack) then I suggest no more than 4 non-consecutive workouts per week. Two of them targeting more lower abs since this is a stubborn area.
Your abdominal muscles will definitely get stronger regardless of either method you choose, but in order for them to visibly show, your diet is VERY critical. The cleaner your food choices, the more visible they will become.
I believe in always giving a muscle group recovery time so I like to suggest only about four ab workouts per week.
But if you are training very high rep and going for endurance training (flat and firm) then you can train more days than that.
If you are going for resistance abdominal training (pronounced 6 pack) then I suggest no more than 4 non-consecutive workouts per week. Two of them targeting more lower abs since this is a stubborn area.
Your abdominal muscles will definitely get stronger regardless of either method you choose, but in order for them to visibly show, your diet is VERY critical. The cleaner your food choices, the more visible they will become.