As mentioned earlier, no muscle group is more noticeable for men or
woman than their abs.
And, putting aside vanity,
the “healthy at any side” movement and body shaming, the reality is losing
Visceral Fat is one of the most important steps you can take to staying healthy
for life.
No matter what your goal
when it comes to working your mid-section, there are a number of mistakes you
should be aware of. So if you want results avoid these common ab-training
mistakes;
Mistake #1: Too Many Reps
Your abdominals are like
any other muscle in your body. They can
be overworked. Doing endless ab work will not reduce the size of your
waistline.
Doing endless situps and crunches will NOT create a smaller
waist or flatter stomach. They are
useful for your hip flexors and trunk flexion – not your abdominals…..
Mistake #2: Drawing In Instead Of
Bracing Your Abs
Don’t suck in your gut, push it out. Tighten or tense your
abs and push out your belly button. When
you’re bracing your core, only your lower abdominals should be in play. This creates a natural belt or girdle that
stabilizes and protects the spine when you contract your ab muscles. You will
notice improved posture as well as a slight flattening and tightening of the
area.
When you suck in your stomach you lose stability and
breathing is more difficult - as your rib cage becomes noticeable and your
stomach hollows inwards.
Mistake #3: Neglecting Other Core Muscles
You need to engage your core as a whole. Core training strengthens and stretches key
muscles of the spine and lower torso and provide a solid foundation for all
other movement. By using functional
exercises that conditions the abdominal and back musculature which represents
the key “coupling” link of the body that connects movements between upper &
lower body. Because this simulates daily
life and sport demands, this is one area that I focus in my fitness classes.
Mistake #4: Poor Eating Habits!
Finally, and most importantly – THINK NUTRITION - you must
eat smart. This is a must. You have to lose body fat, not weight, in
order to “see” your abs and this can only happen when you eat high quality nutrient
dense foods. Eat lots of fruits and vegetables. Cut out milk, limit (or omit)
wheat, dairy and meat. This will help you control your blood sugar levels,
insulin levels, and energy levels. Insulin management will help you lose fat
and prevent you from gaining fat.
Make sure your drink enough water – this helps flush out
waste products.
Don’t overeat – moderation is the key.
Limit or abstain from alcohol – it’s empty calories.
