By Nadia Markopoulou, Gymnast, Athens
Very often people put too much emphasis on the abdominal muscles, performing daily training without rest, believing that this will burn more fat, especially abdominal fat.
However, the abdominal muscles are just like any other muscle in your body, so you'll have to train them in the same way you would train, say, your biceps or back muscles. For a better understanding of our muscles, let's first look at their physiology:
Correct abdomen: It is located at the front of the abdomen, starting below the diaphragm and is the one we refer to when we talk about the coveted «six packs». It is divided into an upper, middle and lower part with a branch from the xiphoid process of the sternum and a branch at the pubic symphysis. Two of its main functions are to bend the torso forward (mainly from a supine position) and to tilt the pelvis posteriorly when lifting the legs to the chest.
Lateral Abdominals: They are located in the lateral abdominal wall and are divided into the external oblique, which covers the external abdominal wall, and the internal oblique. Two of their main actions are bending the chest sideways and turning the torso. These two abdominal muscles work together to a large extent in most movements.
Transverse abdomen: Perhaps one of the most neglected muscles is the transverse abdominis. It is one of the most basic stabilizers of the spine and is mainly activated by an increase in intra-abdominal pressure, or by «pulling» the belly button inwards, i.e. towards the spine.
When do I exercise them?;
Training frequency refers to the number of training sessions (i.e. training sessions) performed during a specific period of time (e.g. a week). For resistance training programmes, a coach or trainee should take into account a number of factors, such as the training status of the trainee, the type of exercises, etc.
As a general rule, it is scheduling workouts so that there is at least one day of rest between workouts targeting the same muscle group to increase muscle strength and hypertrophy (1). However, to maximise muscle growth, there should be no more than three consecutive days of rest between workouts (2), which leads to the need to apply strengthening training for a muscle group at least two days a week (3).
Furthermore, adding rest days to your training schedule offers multiple benefits. In addition to the above, it prevents exercise-induced muscle fatigue, reduces the risk of injury and improves athletic performance. Finally, the risk of over training is a condition that can have a huge impact on both your mental and physical wellbeing.
In conclusion, if you are not going to do 100 shoulder presses every day, then there is no reason to perform 100 abdominal exercises every day. A good practice, is to implement strength training workouts at a frequency of 2 or 3 times per week, with a rest day between workouts, including a variety of multi-articular and non-articular exercises for a total, functional and uniform workout of the abdominal muscles.
This doesn't mean that you can't activate your abdominal muscles during your workouts (e.g. with stabilization exercises, plank, etc.), there's just no need to train them systematically every day. The motivation for such a choice is also important: if it is to show off your abs while you have a high percentage of fat in the abdominal area, then you better focus on your overall training plan and diet.
Let us not forget that quality should always take precedence over quantity in a training program and therefore it is much more important to focus on the right exercise technique that will bring you the results you want faster.
Finally, it is important to remember that the above are recommendations aimed at the general population. Each trainee is a separate case and during the construction of a training programme many factors should be taken into account, such as training goals, the athlete's training level, muscle imbalances, etc. For this reason, it is very important to take care of your body be guided by an expert, in this case, a scientifically qualified trainer.
Bibliography
(1) Hoffman, J. R., Maresh, C. M., Armstrong, L. E. & Kraemer, W. J. (1991). effects of off-season and in-season resistance training programs on a collegiate male basketball team.J. Hum. Muscle Perform 1, 48-55.
(2) Terzis, G. & Georgiadis, G. (2009). Basic principles of resistance training. Cyprus.
(3) Schoenfeld, B. J., Ogborn, D. & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med, 46(11), 1689-1697.
