The way to a six-pack

The stomach is a muscle like any other, it does not grow during training exercises, but during the resting phase. 10 minutes is enough for effective abdominal training. The abdominal muscles should be stimulated to grow through exercises with weights. This is the case with just 12 repetitions. Despite this, it is still possible to continue the up-down movement. Using the hip flexors, legs and momentum, we can continue the exercise even though the stomach can no longer do it. However, this has a negative effect on effective training, not only is it a waste of time, it also makes no sense at all. You cannot define a non-existent six-pack, the abdominal muscles must first grow. The stomach only needs a stimulus, any further training is too much. Of course, it depends on the individual's training status, but it is an advantage to vary the exercises. The abdominal muscle is a supporting muscle and can last for a long time, which shortens the recovery time. This means that it is possible to train the stomach several times a week. Like all other muscles, it needs breaks because that is the only way it grows. Training every day makes absolutely no sense because otherwise there is no time to grow. Training 2 to 3 times a week seems to make sense. This special function allows us to train the stomach however we want; it is independent of the back or legs. Sports that involve fast twisting movements in particular require strong core muscles. These are built up through years of intensive training. The abdominal training process therefore does not follow the principle of more is more. The stomach can be stimulated more often, but too many sets and repetitions lead to overtraining. When it comes to the stomach, less is more. Many people quickly fall into the delusion of getting a six-pack and do hundreds of crunches. But this obsession leads to incorrect training and the technique is neglected. Abdominal exercises should be carried out slowly and in a controlled manner. Sit-ups or crunches are the classic exercise. In addition, every gym has abdominal machines. Another exercise is leg raises, which targets the lower abdominal muscles and also puts additional strain on the upper part. Breathing should definitely not be neglected; shallow breathing is important; holding your breath or straining is wrong. If you breathe in too deeply, you can get pain in your diaphragm. You breathe in during the relaxing downward movement and breathe out during the strenuous upward movement. However, this only works if the abdominal muscles are not buried under a layer of fat, otherwise the six-pack cannot grow. My tip: do not specifically train the oblique serratus and the lateral abdominal muscles. Otherwise the torso will become too pronounced and make the hips appear wider. Exercises such as hip and leg raises have a more intensive effect on the abdominal muscles than crunches. Sit-ups are recommended because they have an educational aspect and are the healthiest exercise. Leg raises on a pull-up bar are very effective. I also recommend crunches with bent legs, hip raises while lying down, crunches on the ball and on the abdominal machine, and with the arms behind the head. Let's summarize again. When it comes to abdominal muscles, "more is not always more" applies. Effective abdominal training takes about 10 minutes. The stomach needs a stimulus to grow, otherwise it will be destroyed. The three factors that allow the stomach to be overtrained should be minimized: legs, momentum, hip flexor muscles. The optimal number of repetitions is about 12 repetitions. If you don't have a six-pack, you can't define it either, in which case keep the number of repetitions low. About 2 to 3 sets per exercise are optimal, abdominal training 2 to 3 times a week is enough. The right technique and breathing make for optimal training. My tip: for beginners: 2 x per week 1 set of crunches/25 reps 2 sets of hip raises lying down/12 reps 2 sets of crunches on the Roman table/12 reps Advanced1: 2x per week 1 set of crunches/25 reps 2-3 sets of hanging leg raises/12 reps 2 sets of crunches on the abdominal machine For six-pack athletes with training experience and muscle mass, I recommend a 12-week program that is performed 3 times a week.