Getting beautiful six pack abs is one of the main reasons why people start working out. They are the sign of fitness looking sexy and cool. So, we try to do everything to get them.
One idea is to have abs every day.
The internet of full questions like “Should I workout my abs everyday” It seems to be a logical idea without a doubt. “The more I work on my abdominal muscles, the faster I get six pack.”
Even if it is logical, in 99%, the daily workout will not work. Even worse, it may lead to contrary effects.
Why Training Abs Everyday is not Necessary & How to Get Abs
1. Abdominal exercises do not burn belly fat
If you ask a beginner trainee why he or she does crunches, sit-ups, etc., I’m sure they say, because they want to burn belly fat. The truth is that 95% of the core exercises will not help to get rid of stomach fat.
Why?
The most effective exercises to burn fat are the ones which are compound. That means more than one muscle group take place in the movement. The more muscles are engaged, the more fuel they need. Hence, your body burns more calories.
This is true for both cardio and strength training exercises. For example, when you do barbell squat almost every muscle of your body, among them your thighs which are huge, works. (So, they need a lot of energy). And, the burpee is an excellent example of compound cardio moves.
The problem with the typical abs exercises is that they are short and focused moves. Just think about the crunches. Hence, they do not burn many calories, and with that fat!
And to have a flat stomach, you should have low body fat level.
Which leads to the second reason.
2. To get six pack, you need low body fat level
Credit: diet234.com
Do you know guys and girls who have never worked out in their life but they have perfect abs? How? Because, they have low body fat thanks to their genes, diet or who knows. (But that does not mean, they are fit or healthy.)
Unfortunately, most of us are not as lucky, and our tummy is covered with a layer of fat. Hence, the abdominal muscles are hidden.
How can we get rid of it?
Well, not by doing hundreds of crunches every day, but by diet and proper fitness workout.
To reduce body fat, you need to burn more calories than you consume daily so that your body uses its storage to function.
Hence, you need to pay attention to what and how much you eat. In most of the cases, we eat foods with a low nutritional value that are high in calories. Junks foods, beverages, etc. and we quickly take in the daily dose of calories our body needs to function. And, at the end of the day we consume far too many calories, so the body stores it in fat. On top of that, these foods are so unhealthy that they slowly kill you.
Want to get washboard abs?
Instead of spending your time with abs workout every day, it is far better to prepare your meals from nutritious ingredients.
There is no need to over-complicate cooking. Do not use sugar, use healthy fats and carbs, add as many veggies as possible and lean meat. Eat five times a day small portions, and drink a lot of water.
That is it.
If you want to achieve weight loss faster, it is recommended to have HIT workouts as well, since they help to burn calories quickly and efficiently.
Finally, do resistance training to build muscles. The more muscle mass you have, the faster, your metabolism will be so your fat burning processes will be faster.
I know it seems to a complicated task, but it is just the matter of habits.
I have strength training 2-3 times a week for 45 minutes. I do boxing as high-intensity interval training twice for 30-40 minutes. I only eat when I’m hungry and drink a lot of water.
3. Too much abs training, daily ab workout plan, maybe bad for you
If you have abs workouts daily, and in most of the cases you do the same exercises that may lead to muscle imbalance and bad posture.
Let’s say you do a lot of crunches or sit ups every day.
In that case, mostly you rectus abdominis, the six-pack muscle, is engaged and with that develop. But, the other parts of your core is neglected such as your oblique. This way your midsection gets into an imbalanced state that may lead to injury and unsymmetrical body.
Also, your rectus abdominis gets shorter and pull your upper body towards your lower body. As a result, your posture will be unhealthy.
Finally, your abs muscle fibers are the same as the other muscles of your body. Hence, they need rest to recover and gain.
Recommended: Read more about abs overtraining here.
So, you say abs exercises are worthless?
No! They are required to develop your core strength. Hence, they must be in your workout routine. But, they are not as important as they seem to be for getting six pack. And, there is no need to have abs workout every day. 2-4 times a week will do. Your nutrition is the most vital part since that is the way you can lower your body fat level.
How often should you workout your abs?
2-4 times a week will do, for example, you have abs every other day. This way, the muscles have time to recover, and you can avoid overtraining.
There are two crucial things that you should keep in mind when creating your ab training routine.
- Firstly, have a total core workout meaning you focus on all the muscles of your midsection (upper lower abs, obliques, and lower back).
- Progressive overload. That means you improve your training frequently. You do more reps, one more set or you add a more advanced abdominal exercise. This way, the muscles always get a new “input,” so they keep developing.
- Quality over quantity. Proper form is vital. It is better to do an easier exercise correctly with more rest than a harder one incorrectly. Switch to a more advanced practice only when you can do 15-20 precise repetition from the progressive movement.
FAQ
When should I do abs workout?
Well, you can do it before, during, or at the end of your strength training. Or, even on a dedicated day. Try which works for you. On the other hand, if you put it at the end of the training, maybe you are more willing to neglect it since you are already tried. That is why I do it during or at the beginning. More about what is the best time for abs workout here.
I’m a beginner at muscle building. When should I start working on my abs?
From the beginning to build a strong core which is required to perform the various weight lifting or body weight exercises better and to avoid injuries. The core is the connection between your lower and upper body, if it is weak, it has effects on your performance.