AB Training Mistakes

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AB Training Mistakes

Details: Published on Friday, 12 August 2011 21:26; Written by David Shutler CPT

I often am in the gym looking around, especially viewing things from a trainer's perspective...so many exercises for the core/midsection that people are doing TOTALLY wrong and can actually make the physique look worse. Here I am going to break down a few of the exercises that are commonly butchered at the gym, making me grimace and just shake my head in dissatisfaction.

In no specific order:

1) Hanging leg raises: Often I see people just see people hanging loosely from the ab straps or even if hanging on to bar with their hands they are simply hanging freely and then proceeding to swing. This, my friends, is only working your hip flexors more than anything believe it or not.

Correction: If in the ab straps, do what I like to call a "scapula pullup" (scapula being one of the 3 major shoulder movers) and hold that position while doing your knee ups/leg raises. This makes things a bit more difficult, however, eliminates the hip flexor essentially by limiting swinging if done under control, engaging your lower abs throughout the movement. Try about 12-15 of these and you definitely will feel it!

2) V-ups: Another term people might be more familiar with is "knee in's.." How many times do you see someone on a flat bench with their legs up just simply bringing their knee's into their chest and back in a super quick fashion? Again, NOT engaging your abs like it should. Hip flexors will give out way before your abs ever will.

Correction: With your butt/glutes (however you want to be politically correct) on the edge of a bench and slight bend in the knee's, bring your legs up and crunch with your abs at the same time, basically creating a "V" with your body. This will really hit the abs without a lot of hip flexor. Pointing the toes down also eliminates a lot of quad/hip flexor strain. If you get strong with this exercise try putting a small dumbbell between the toes.

3) Side bends: This is probably my biggest pet peeve. I see guys doing these ALL the time with HEAVY weight! Dude, what are you doing? If you want the appearance of love handles with low body fat be my guest. What I mean here is that when you do those side bends with heavy weight...that is muscle you are working! You are essentially building the sides which creates the illusion of a thick waist. And aren't we going for a smaller waist/V taper look?

Correction: Just DON'T use weight and know what you are working! You can still do these without weight, there's just no need to bulk that area up!