No matter how much we want it to be true, ab exercises won't give you a Hymenopteran waist (that's "wasp-like" to you non-entomologists). The exercise group did, of course, build greater abdominal strength and endurance, though. "Abdominal exercise did not result in change in measures of abdominal fat (android fat measured by DXA, waist circumference, abdominal skinfold) compared to the control group." Subjects trained 5 days a week for 6 weeks. The exercise group performed 7 different ab movements:Įach exercise was performed for 2 sets of 10 reps. Anthropometrics, body comp, and abdominal endurance were tested before and after training. The researchers recruited 24 participants (14 men and 10 women) and randomly assigned them to either a control group or an exercise group. Consider it a public service announcement and send it to any trainers, friends, or acquaintances still suffering from Ab Exercise Delusion Syndrome. Here's what the researchers did and what they found. There aren't many that deal with the subject, but the best one seems to have been published in the Journal of Strength and Conditioning a few years ago. So I was curious to see if there were any studies to either confirm (ha!) or, once and for all, disprove the notion that ab exercises lead to fat reduction around the waist. And if he doesn't know, how many other trainers and regular folk don't know? Maybe it's one of those myths that still persist despite all contrary evidence, like how you're supposed to pee on your leg if you get stung by a jellyfish. Maybe he doesn't know ab exercises don't result in spot reduction. What's annoying about this is that the trainer knows that all the ab exercises in the world aren't going to do a damn thing about a midsection grown soft by a steady diet of wine, gouda cheese, and avocado toast.īut then I started thinking about it. Instead, he leads her through a 15-minute ab routine consisting of incline sit-ups, crunches, and (groan), side bends. Nor did he at least march her 10-years-past-high-school cheeks over to the treadmill. Now get this, her trainer – a guy I know and normally respect – didn't ask about her diet. Getting on and off the floor can cause changes in blood pressure - and if you’ve got joint issues, you don’t need to worry whether or not you’ll be able to get off the floor when you’re done.So I'm doing a set of overhead dumbbell presses at the gym when I overhear a client complaining to her trainer that she needs to "shrink her stomach" for an upcoming high school reunion. These types of ab exercises are also a good option for people with blood pressure concerns, circulatory issues, or mobility issues that make it hard to get on and off the floor. A strong transverse plane is also important for running efficiency and shoulder strength. Standing abs give you a chance to work your abs on the transverse (twisting) plane in motions that closely mimic how you use your abs in the real world. Standing abs exercises help you avoid that. If you’re at a new gym or working out in a hotel room, lying on a questionably clean floor can feel… gross. If you’re bored of doing your same old plank and crunch variations, standing ab exercises can be a fun way to mix things up. Sooo, why do standing ab exercises over regular ol’ crunches?īesides seeing them all over TikTok and wanting to give them a try, there are some legit benefits to staying vertical during your core workouts: The nice thing about abs: It’s hard to overdo them, so feel free to try 2 or 3 moves one day and 2 or 3 different moves the next time you work out. In 4 minutes, you’ll do each exercise twice. Repeat this 8 times for a total time of 4 minutes. In a Tabata routine, you’ll do 20 seconds of work at your highest intensity followed by 10 seconds of rest.
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