I'm convinced that no one (not even a fitness model or pro bodybuilder) needs more
than 30 minutes of ab training per week.
In fact, at the photoshoots I supervise for the fitness magazines, I get to talk
to a lot of fitness models and what they tell me about their training routines might
shock you. Most of them don't train nearly as frequently as you or I might think.
Instead, they've worked hard over the years with the basic lifts to build their
body, and now many of them simply use nutrition and maintenance workouts to keep
their abs showing.
B) Second, replace your crunches with the total body ab exercises I mentioned earlier.
Also, if you have access to a cable machine, you can do weighted ab exercises such
as kneeling cable crunches.
C) And finally, if you are doing intervals for fat loss as I recommend, you can
use the following approach to increase the difficulty of your ab and interval training.
However, this is an advanced method only. Beginners should stick to the TT guidelines
in their manual.
During your interval workout, perform an ab exercise during your active recovery
period. For example, if you are doing running intervals on a treadmill...
Run for 60 seconds at your work interval speed. Immediately stop the treadmill,
get off, and go into a set of 20 Mountain Climbers. Climb back on the treadmill
and start it up for your next interval. Repeat for 3-6 intervals.
You can also use basic spinal stabilization "ab exercises" such as
the plank, side plank, or advanced plank versions (i.e. plank with your arms on
the ball) to train your spinal stabilization while under heavy breathing stress.
I learned this technique from Dr. Stuart McGill.
Remember: Always train safe, with good form, and be conservative. Don't try to be
a hero in the gym, but you should safely challenge yourself in each workout.
Stick to the Turbulence Training Guidelines if you don't know where to start.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training