1. How Often Should I Work My Abs?
If you're like me, once you start an exercise routine you want to do it everyday how you can see
results as soon as you can. However, this can actually hurt your body more than help it. Your abs are
no different than the rest of your muscles - you wouldn't work your biceps or calves everyday, and
you shouldn't work your abs everyday either. Your body needs some recovery time in order to grow
stronger and change.
To get the best results at the fastest speed, work your abs 3 non-consecutive days a week. For
example, do ab exercises on Monday, Wednesday, and Friday. Make sure to target all of your
different ab muscles - the rectus abdominis, transverse abdominis, and internal and external obliques.
Some example exercises that target these muscles are the following:
Rectus abdominis - ball crunches
Transverse abdominis - the plank
Internal / External obliques - the bicycle
You should perform 10 - 16 repetitions of each exercise 2 - 3 times, just like any other muscle. Make
sure to check your form (making sure you are not using momentum), and you can always increase
the difficulty and effectiveness of your workout by slowing the movements down.
You need to be careful not to work your abdominals too much or too frequently, otherwise they will
not repair between exercise sessions. It is critical that you let your body heal properly between
workouts how you can maximize your muscle gain and minimize the possibility of injuring yourself.
Remember, it takes a very long amount of time to recover fully from an injury.
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