Today’s post addresses a question I was asked this week.

“What Order Should I Perform My Ab Exercises For Best Results?”

Many experts say there is an exact order that you should perform specific ab exercises to get the best results, but there really isn’t any scientific evidence to support this.  The reason is each person’s results will depend on many variables including nutrition, their current fitness level, the type of strength training and cardio training they are doing, and other physical activities just to name a few.

From my experience in my own training and in training clients, I found desirable results with using two to three exercises for up to three weeks, and then switching it up to another two to three exercises.  Doing this will allow your body to adapt to a certain point, but then you change up the exercises just in time to prevent a plateau.

I’ve also discovered, in general, better results by warming up with static core exercises, and static counter rotation exercises before your ab “work sets”.  Two examples are standard planks, and standing band planks.

Plank

Standing Band Plank Hold

I normally perform two sets of thirty second plank holds (any variation), or one set of six reps on each side (each rep is held for 10 seconds) of standing band planks.  It must be noted that during the band planks your goal is to get enough tension to where you can still hold your arms out straight in front of you without the band rotating you.  After you find that resistance, then keep your abs braced and your glutes tight.  Fight the band from twisting you as you breath normally.

After performing the warm-up exercises, then depending on your fitness level I recommend moving on to your two to three core exercises for your work sets.  Generally, two sets of 12-15 reps is enough work.  You really don’t need much unless you’re training for a sport or activity requiring more power work.

When it comes to your abs, less is more.  

Have more question’s about quick ABsolutions?  Post it in the comments section.  Thanks!

- Rommel Acda, MATS, CSCS