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- Strengthening Your Legs
- Working Out on Empty Stomachs
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- 04/24/08: Newsletter
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- 2005: Archives
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11-08-07//Abs & Weight Training
Should I use weights to train my abs?
Hi Chris:
I belong to Gold's Gym, and it is sometimes neat to watch others lift weights. It is a great way to gain a variety of ideas when trying to work the different body parts. In doing this, I realize it puts me at great risk in case the exercise might end up doing more harm than good. The question that I have is this. I see a lot of lifters training the abdominal area using weights. For instance, is doing side bends with dumbbells a good way to strengthen the abdominal area? I have also witnessed individuals use the abs/back machine and holding a weight in their hands in front of their stomach for extra tension. Do you recommend this? I was wondering if this wouldn't increase the size of the abdominal area rather than slenderizing it.
Thanks,
Kat
Kat:
As I have said before in previous articles, "you are waiting your time using weights to train abs". In fact I believe using weights to train abs could possibly do you more harm than good. Here's why.
It's important to understand that your abs are muscles much like your biceps. Using weight to train your abs will only make them bigger. So unless you're a power lifter that can benefit from a stronger thicker waistline I suggest you try a different approach.
In my experiences most people that use weights to train abs are actually using a variety of muscles to lift the weight. Therefore they are not really isolating the abs anyway. Why bother doing an exercise that doesn't target the muscles you're trying to work?
In many cases these people end up using poor form rocking back and forth to complete their sets and end up getting hurt in the process.
If you're goal is slenderize you're mid section I suggest learning to perform 3-4 different abdominal exercises correctly and you will get much better results and be less likely to get injured.
Remember, the golden rule of abdominal training is if you are not feeling an intense burn in you're abs during the entire range of the exercise you're doing something wrong. Ask a professional to show you how to the exercises properly and I'll bet you will be surprised at the results. In most cases it nothing more than a tweak here and there and you will be back in top form.
I can guarantee you if I ask the same people that are holding dumbbells and throwing medicine balls around while working abs to try doing 25-30 crunches correctly they won't be able to do it. So why do they need to add weight?
Look I understand it's easy to fall for gimmicky exercises that look fun and interesting. I'm not even saying that you can't throw them in every once in a while to keep from getting board but it only makes sense to chose the exercises that benefit you the most. Then learn do them properly. Don't waist your time doing useless exercises just because you saw someone else in the gym doing them. After all they could have been an idiot.
The bottom line is getting in shape is not the result of a fancy exercises or a special supplement. It the combination of a well though out program that includes proper weight training, cardio and a sensible diet.
Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 25 years and has trained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories.