ABS-training: what it is in fitness, exercises, benefits, contraindications

There are so many different abs workouts that it is impossible to remember them all. But many of them suffer from monotony because of repetitive exercises, and it becomes boring. Today we are going to analyze a new approach to working the abs – ABS-training. It will be more effective than most of the training videos and much more interesting.

member of the Russian national track and field team

“ABS-workouts are an abbreviation for Abdominal Back Spine, they are a section in fitness aimed at strengthening the cortex and abs muscles. The main goal of ABS training is not only to develop the famous ‘cubes’ on your abdomen, but also to strengthen your back, improve your posture and increase your overall endurance.”

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What’s the story?

Why ABS training is cool?

In the pursuit of abs relief, many people forget that body development requires a comprehensive approach, and this applies to all muscle groups. Of course, you can find five to seven of the most popular abs exercises and do them all the time. And you will even achieve some results. However, if you do not give yourself any more physical activity or if you do, but in small quantities, the muscles will grow disharmoniously.

This is where ABS-training will come to your aid. Of course, you will not be able to pump the whole body with them, but they will bring a lot of benefits anyway, bend your fingers.

They will help burn fat all over your body.
Increase the overall level of endurance.
Will significantly strengthen your back, you will improve your posture.

Valeria Andreeva: Properly selected exercises turn any workout into an effective complex. By practicing ABS, you literally create a powerful muscular corset that can protect you from injuries.

Anatomy of the abs

Why do you need abs at all, except, of course, for aesthetic reasons? After all, it consists not of “cubes”, but of muscles, each of which performs a specific function. Let’s understand.

The largest is the external oblique abdominal muscle, it is responsible for bending the spinal column. And for the bending of the spine in the lumbar region is responsible for the straight muscle. The next – the internal oblique muscle – helps the torso to rotate and helps to increase intra-abdominal pressure. The transverse abdominal muscle, the deepest muscle, stabilizes the lumbar spine and pelvis before arm or leg movement.

Effective exercises for ABS training

Now it’s time to move from theory to practice. Most of these workouts won’t require any equipment, so you can do them even at home. Study the technique carefully and try to repeat after us for better memorization. But do not fixate only on these exercises, there are many more. Experiment, don’t be afraid to try something new and change your training program.

Hardstyle plank

أسلوب التنفيذ

Lie face down on the floor and rise into a plank position on your forearms.
Make sure your elbows are under your shoulders and your hands are clenched into fists.
Your forearms should be parallel to each other.
Tense your whole body as much as possible: quadriceps, buttocks, back and fists.
Allocate 10-20 seconds for this approach.
Then relax your muscles.

Equipment: not required.

“Dead Beetle”

التقنية

Lie on your back with your hands above your shoulders.
Raise your legs and bend them at the knees so that your calves form a 90-degree angle with your hips.
At the same time, lower your left arm behind your head, and extend your right leg forward and pull your toe toward the floor.
Hold yourself in this position for a few seconds.
العودة إلى وضعية البداية.
Repeat the element, but with the other arm and leg.
Make sure that your lower back remains in contact with the floor.
Try to breathe evenly.
Perform 14 alternating reps to complete the approach.

Equipment: not required.

Dumbbell side bends

التقنية

Stand with your feet hip-width apart and hold a dumbbell in your right hand.
The palm of your hand should be facing inward.
Keep your back straight, tense your torso, and then bend to the side as far as you can, but only at the waist. Hold for one second at the lowest point of the movement amplitude.
العودة إلى وضعية البداية.
Perform 12 to 20 repetitions per approach.
The weight of the dumbbell used should be tangible, but not on the edge of your lifting strength.

Equipment: one dumbbell or a medium weight kettlebell.

Squats with a barbell on the shoulders

التقنية

Stand up straight, feet shoulder width apart, back straight.
Remove the barbell from the rack and put it on your shoulders.
This version of squats involves the body, not the legs, so work with an empty bar.
Pull your glutes back and perform a squat.
Push back with your heels and return to the starting position.
Do 12 reps per approach.

Equipment: empty barbell.

Dog Bird

التقنية

Stand on all fours, straighten your back. Place your shoulders over your wrists.
Simultaneously extend the left leg back and the right arm forward.
Hold this position for a few seconds.
Then bend your arm and leg and bring your elbow and knee to your body, tense your abs.
Return to the starting position and repeat the same element, switching sides.
Do five repetitions in one go.

Equipment: not required.

Recommendations for ABS workouts

An effective approach to strength training is to systematically work opposite muscle groups. It is common to start with the biceps, then move on to the triceps, chest, back, hips and glutes. That’s why ABS training usually includes exercises for both abs and back muscles. This is the classic approach.

There are several variations of these workouts. One of the varieties is ABS+bums. In this variant, to the traditional exercises on the abs, a complex on the legs and buttocks is added. First, the gluteal muscles, quadriceps, back of the thigh and back muscles are worked. Then athletes move to a lying position and perform a set of exercises on the abs. This training format is characterized by high intensity. With regular exercise for several months, endurance is developed, fatty tissue is reduced, and the body becomes tighter and more athletic.

Another option is ABS+stretch. This workout combines a basic set of abs exercises with stretching exercises. During the session, strength exercises alternate with relaxation exercises. This approach helps to avoid unnecessary strain on the muscles, reduces muscle fatigue and promotes quick recovery.

How to eat right for the best results?

Sometimes even the most intense workouts do not bring the desired results in the fight against excessive fat deposits on the abdomen. The reasons may be different, but one of the main reasons is improper nutrition.

The effectiveness of workouts directly depends on what foods make up our daily diet. If we exercise to pump abs, we will not get the desired result without a healthy diet.

Valeria Andreeva: Only by combining proper nutrition and physical activity, you can achieve the desired results and improve your health. It is necessary to exclude fatty food rich in fast carbohydrates, i.e. baked goods, sweets, fatty meat and fast food. It is also advisable to limit the consumption of industrially prepared foods, such as sausages, frankfurters and ready-to-eat convenience foods, which contain excess salt that contributes to water retention in the body.

To maintain health, you should enrich your diet with fresh vegetables, fruits, eggs, boiled meat and lean fish. Meals should be regular, consisting of five or six meals in small portions. It is important to drink at least 1.5-2 liters of water a day and take vitamin complexes.