Looking to upgrade your core strength? Look no further than the most effective ab workout below. It comprises 100 reps in total (kind of).
It is finally here, the most effective ab workout with 100 reps in total for you to build a strong midline. BOXROX has previously covered similar “effective workouts” with 100 reps in total for different parts of the body:
- Effective arm workout
- Effective back workout
- Effective chest workout
- Effective leg workout
- Effective shoulder workout
- Effective glute workout
Now you can use the same technique to train your six-pack abs with this most effective ab workout created by Jeff Cavaliere.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Check it out.
Source: Bastien Plu / UnsplashThe Most Effective Ab Workout
Why is it called the “most effective ab workout,” you might ask? Because it doesn’t count the number of reps you do in total, but rather what Cavaliere calls the “effective reps.” When you are doing 10 reps in a set, usually the first few are not challenging at all and perhaps the last few are the reps that promote tissue damage and muscle growth. Those are the reps that we will be counting in this workout.
Each exercise will begin with an “ignition set” in which you will do the exercise Cavaliere explains that causes failure at 12 reps or so. Do that, rest for 15 seconds and then begin counting the effective reps.
The exercises that comprise the most effective ab workout are:
- Hanging knee / leg / scissor raises
- Hanging straight leg / knee / leg twists – right/left = 1 rep
- Eccentric power ups
- Russian twist & press – right/left = 1 rep
- Dumbbell drag planks – right/left = 1 rep
Do 20 reps of each exercise before moving on to the next one. Take a break any time you can no longer perform the exercise, but not longer than 15 seconds, before you continue your rep counting until you hit 20 effective reps.
And that is the most effective ab workout with 100 reps in total. In reality, you will be doing more than 100 reps, because of the ignition set, but you will only count the effective ones.
Click on the video below to understand the concept better and to fully grasp how to perform each exercise properly for maximum muscle growth.
VIDEO – The Most Effective Ab Workout
Working your abdominal muscles is important for a number of reasons:
- Core stability: The abs are an important component of your core, which provides stability to your entire body. Strengthening your abs helps improve your balance and posture, reducing your risk of injury during physical activity.
- Improved athletic performance: A strong core can also improve your athletic performance. Many sports require you to generate power from your midsection, and a stronger core can help you do this more efficiently.
- Back pain prevention: Weak abs can contribute to poor posture and back pain. Strengthening your abs can help alleviate these issues and reduce your risk of future back problems.
- Better digestion: A strong core can help improve digestion and reduce gastrointestinal issues.
- Aesthetics: Many people work on their abs for aesthetic reasons, as a well-defined midsection is often considered attractive.
Source: Photos Courtesy of CrossFit IncHow Often Should You Train Your Abs?
The frequency with which you should train your abs depends on a variety of factors, including your fitness goals, level, and intensity of your workouts. Here are some general guidelines to consider:
- Beginner level: If you are new to working out or have never specifically targeted your abs before, aim to work them two to three times per week.
- Intermediate level: If you have been working out consistently and are looking to increase the intensity of your workouts, aim to work your abs three to four times per week.
- Advanced level: You may be able to work your abs more frequently. However, it’s essential to listen to your body and avoid overtraining, which can lead to injury and burnout.
In general, it’s important to allow your muscles time to rest and recover between workouts. You can alternate your ab workouts with other muscle groups or schedule rest days as needed. It’s also important to vary your ab exercises to target all of the muscles in your core, including your obliques and lower back.
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