One of the exercise trends that personal trainers and fitness trainers have a big problem with is the way people think about ab exercises. Most people still think that what were considered “good” abdominal exercises fifty years ago are the best ways they can build their stomach.
In fact, crunches and crunches are not as effective as most people thought. Personal trainers have known this for years, but many people still think these are good ab exercises. Crunches are relatively effective, but almost no one does them correctly and it’s a difficult exercise to replicate. So you may be doing them right one day and wrong the next, but you won’t notice any difference in the way you’re doing them!
The reason crunches aren’t such great ab exercises is that the slightest change in posture can shift the focus of tension from your stomach to your hips or back. Back strain is the main risk when it comes to ab exercises, so remember to stop if you feel your back hurt. If your back hurts, then you’re not doing your stomach any good, because you’re using your spine to pull your body.
Many women and people who want to lose weight around their stomach buy into the “high reps, long sets, light weight” strategy, which tends to work for calves, arms, and thighs. However, this is not the most efficient way to burn fat and many people are doing good ab exercises, but doing them inefficiently! To really burn fat in the stomach area, you must first target the transversus abdominis (the deepest of all abdominal muscles) by doing slow, intense exercises with long intervals of time.
This may sound like a mass training strategy, but try it for yourself and see what happens! Forgo the crunches and try doing bicycle kicks, lying on your back. Use your stomach to lift your hips slightly off the ground and move your legs in slow, controlled motions as if you were pedaling a bicycle. The slower you do this while holding your position, the faster you’ll build your deeper abdominal muscles and this will make it much easier to burn that surface fat.
When it comes to good ab exercises, most people tend to neglect a proven strategy: water exercises. This can be tough, but if you stand in chest-deep water and focus your core so you can’t fall asleep or lose your balance, you can really burn some fat! Once you have a comfortable position that doesn’t allow you to lose your trot, extend your arms to either side and make your hands into paddles. Make slow twisting movements from side to side, using your lower abs to absorb the tension.
This and other basic water exercises are all good ab exercises that will help burn fat on the sides of your stomach, hips, and of course your belly. Next time you’re at the gym or pool, give it a try. You’ll find that the number of repetitions it takes to burn fat in the water is much lower than on land, where the only thing you’re working against is gravity and your own resistance.
Remember, if you want to do good ab exercises that will actually help you burn fat and build muscle, stay away from crunches! Rather, look for abdominal exercises that work well for you and achieve the goals you have set for yourself. Don’t be afraid to challenge what you know about exercise – most people who do this experience amazing results!