A healthy diet is a key success to develop six pack Abs.
If you are on a healthy diet, then your work is half done.
But during training, you see that there is no progress in your Abs muscle development.
What is the fault?
A proper nutrition is important during training.
But there is an Abs training mistake, which we should avoid to pop Abs as quickly.
It may not be the fault of nutrition. So to know about your training mistake read the article.
If you see any training mistakes then definitely you have to fix it.
1. Performing only crunches or sit-ups
Crunches or sit-ups are the best exercises to strengthen the core and develop to develop ripped six pack abs. But it is not necessary that it should be done to get abs.
Crunches are the exercise that strengthens the core muscles, not efficient to burn fat. So to burn fat quickly, you should not depend only on crunches.
Cardio is the best exercise to burn fat. So include high-intensity exercise during abdominal workout training.
Sprint will be better than a long run. It will increase the After Burn Effect (Fat burning process that lasted for 48 hours after performing exercise).
So include Cardio exercise to burn fat and also to develop cardiovascular health.
2. Working on a single muscle
Do you know that abdominal muscles are divided into three parts such as upper, lower and oblique Abs?
So it becomes necessary to train each and every muscle to make Abs pop quickly.
If you miss any muscles, then there will be a delay in developing abdominal muscle.
Most people train with the basic crunch that works only for the upper Abs muscles. So it takes the time to develop lower Abs.
In my experience, when I first started to train for developing an Abs muscle I usually focused on basic crunch. But few weeks of training there was no effect on lower ABS.
So if you are newbies to abdominal exercise, then it is most important to train upper, lower and side abdomen.
- Upper abdominal exercise: Basic crunch, weighted basic crunch, etc.
- Lower abdominal exercise: Reverse crunch, leg lift, etc.
- Side abdominal exercise(Oblique): Oblique crunch, ball oblique crunch, captain’s chair, etc.
So mix up exercise to work on every abdominal muscle.
3. Too much / Wrong Repetitions
Abs muscles are same as other muscle. So it should be trained as we train other muscle. So if you are doing 100s of crunches then stop immediately.
There is no need to do 100s of reps with single Abs exercise. A good rule of training is 3 sets of 8-12 repetition.
Also, during training for Abs muscle, we depend on single crunch exercise. There are varieties of exercise such as a static hold, dumbbell exercise, weight crunch, cable machine and crunch for oblique muscle.
So perform a variety of crunches instead of depending on a single exercise.
4. No Rest
Rest is important in any training schedule. So give a rest to each muscle by training alternate muscle on the next day.
Also, there should be 1 complete rest day i.e. Sunday. This rest pattern workout will give time to the muscle recover and develop quicker.
You should train Abs muscle 3 times a week on alternate day i.e. Monday, Wednesday and Friday. Sunday should be a rest day.
If you overdo crunches, then you are at risk to get your abs and back muscles injured. Rest day is important as it gives time to the abdominal muscle to recover. So it recovers muscle wear and tear to prepare you for the next workout routine.
These are the most common mistakes made by everyone. So if you are making any mistake during training then fix it.
With small changes in your training routine, you will see great result. So train smarter and stay injury free. Along with training also, focus on a healthy diet to see quick results.