A new research study showed that doing ab exercises "faster" (aka
explosively) lead to more work done by the ab muscles.
Here's what you need to know about this study, and why this info is both
good and bad.
First of all, there are two ways to increase the amount of muscle used in
any movement. One is to increase the resistance, and the second is to
increase the velocity.
Both require more muscle fibers to produce force, and more importantly,
recruit your fast twitch muscles. However, while this is an interesting
report about the abs, we have to be careful not to take it to extremes.
First, explosive movements cause more muscle damage, and that means more
muscle soreness.
Second, you can't talk about the abs without talking about the low-back and
spine. Your low-back and abs want endurance for health and safety, but we
want maximum abdominal recruitment for six pack abs.
So here's the best way to keep everyone happy...
a) do only one explosive ab movement per workout
b) do at least one ab endurance exercise per workout
Explosive Ab Exercises
-> Medicine ball slams
-> Sledgehammer swings
-> Kettlebell swings
-> sandbag swings
-> band pulldowns
A Medicine ball slam is just like an angry soccer throw in.
Hold the ball at waist height, step forward with one leg while raising the
ball overhead (stretching your abs),as you plant your foot, reverse your arm
direction and contract your abs and drive the medicine ball into the ground.
Pick the ball up and repeat for 6 reps.
After you've done your explosive ab exercise, you can do something like a
plank, side plank, or plank with your arms on the ball for your abdominal
endurance exercise.
That will help you work more of your abs while supporting your "core"
muscles - plus you don't have to suffer the dishonor of crunches.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training For Abs workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTrainingForAbs.com
