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Abs at home.

Discussion in 'Training' started by Zillagreybeard, Mar 24, 2020.
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Zillagreybeard
Zillagreybeard
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  • Mar 24, 2020
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3 simple ab exercises (+ progressions) that you can do at the end of your home workouts. Do as many reps/hold the exercise for as long as you can to get the benefits.

First, we have the Hollow Body Hold. This helps you train midline stability. Being able to keep your core muscles engaged for a lengthened period of time is useful for when you do bodyweight exercises like pull-ups, dips, push-ups, etc. A progression of the Hollow Hold is Hollow Knee Tucks. With this variation, we make the exercise dynamic, which helps train your abdominal muscles harder.

Next, we have 2 plank variations. Front Planks and Side Planks. These are commonly used ab exercises, but I would urge you to look into actually how challenging your regular plank + side plank sets are. Because like any other home-workout exercise, the movements you do need to be challenging for them to be effective. If you are quite good at doing bodyweight (side) planks, you can consider adding weight to them. Or in the case in which you have no equipment, you can do the progressions I show in the third and fourth slide of this post.

Lastly, I think it is worth mentioning that directly training your abs won’t necessarily make you lose more abdominal fat. A 2011 study investigated the effects of training the abdominal muscles 5x per week [1]. The researchers found no significant decrease in abdominal fat from only training abs without any nutrition changes. So these exercises are for core strength, not abdominal fat loss!

Reference:
Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. The Journal of Strength & Conditioning Research, 25(9), 2559-2564.

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