A \
closer to a keg,
despite your efforts to train your abs a couple of times a week, do cardio regularly and eat a pretty good
diet? Can you perform hundreds of crunches without ever feeling your abs tire? It just doesn’t make
sense, does it? f these are the kinds of questions you ask yourset, let me pose a few to you: When you
train abs, do your low back, hip flexors or thighs feel like they get more work than your abs? Does your
‘raining usually include only the crunch, twisting crunch and hanging leg raise? When you perform your
crunches, do you lock your legs or feet in place? Last, is the angle at your hips less than 90 degrees when you do crunches
for your upper-abdominal region?
It you answered “yes” to even one of the above questions, your ab shortcomings are most likely the result of flavis in your
ab training, Remember, just because your torso bends forward doesn’t mean youve worked your abs. I's lke curls and biceps
training: You can more easily lift the weight simply by pulling with your shoulders, leaning backward and letting momentum
complete the movement. Tiaining your abs, or any muscle, takes a certain amount of Know-how. Ifyou can correct the flaws
in your training now, you'll be on your way to developing those six-pack abs.
Oblique Crunch
MISTAKE: Nor criching and wvisting
WHAT" Quick kinesiology
fesson: Your internal and extemal obliques
become involved whenever you crunch your
Torso forward, sideways or ina cwisiiag motion
oes the six-pack midsection you desire resemble some!
start
{Gorse rotation), Therefore, 4 you perform an
oblique crunch and don’t include both a
Crunching an twisting motion, you decrease
the effectiveness of the exercise and| muscular
involvement. and by the way, simply Dapping
yourshoulder and elbow toward your opposite
nee, oF twisting your neck, doesn't constitute
FIX ITs when performing an oblique
cruneh, simultaneously erunch and twist your
torso 0 filly work your obliques, ‘This i also
hecessary shen you do Tower-ab movements
for your obliques, in which your upper and
lower body rotate in opposite directions as
they're drawn closer together by the contrac
tion of your abs
aa cae ar pts tae es Sc sel ARCrunch Movements
MISTAKES Putting sbroughs your feet and legs
ING: Wienever you perform
Feant with your calves esting on abencth ies cie
paul to avoid pulling through your hap Ben
dant exing,dheough your hips iis your pels
bya which in tur muses your torso with ie
pepe ftom your rectus abdominis (ahs). But dion
{ant the worst of i Maityn Pink, PHD, PI. the dng:
alifornia, warns, “If
verily strong or tight [ashen
Samed 10 abdominal and low-back strength
fal tp your pets forward, called an anterior al
the pelvis, and cause your back to curve exteseer
[and you could] end up with severe teat
problems,
FIX ITS teyou find w citicultto resist the ure to
pal cith Your hips when your feet or loge
anchored, then allow them to remain us ned,
foe Cutmple, instead of resting your eaes acne
flat bench durin
A crunch, raise your legs strughe
fB. When using a crunch machine, youll hee
Pan 0 avo using the Ret or thinnest,
‘When you perform a
crunch with your Calves ona
bench, it’s difficult to avoid
pulling through your hip
flexors, Instead, raise your
legs Straight up,’
ert 1099 MUSCLE a Fines woeso clownssart chiring the
Dur ab.) MF
For more informtion on ab training,
99 to wunw.musclesfitness.com and click on Training,