3 Deadly Ab Training Mistakes … and How to Fix Them!

When we get a new person interested in training at our Sacramento, CA kettlebell gym …

Or, when someone inquires about my distance coaching program …

The first thing I ask them about is their goals!

Because I need to know exactly where they are at, what they are looking to accomplish, and if/how I can help.

One of the most common areas folks want to focus on and improve is their abs.

But even though so much new information on the best way to train your midsection has come to light in the last few years, a shocking number of people are doing it ALL WRONG when it comes to ab training.

That’s why I wanted to put together today’s article on - 3 Deadly Ab Training Mistakes … and How to Fix Them!



3 Deadly Ab Training Mistakes … and How to Fix Them!

1 – Wasting Time With Traditional Ab Exercises

A study published in the Journal of Strength and Conditioning Research, took men and women participants and had them perform 7 of the most popular ab exercises, every workout, for 5 days/week.

The result?

They didn’t lose a single pound. Had no change in body fat percentage. And not an inch around their waist was lost.

So STOP doing traditional ab exercises, if you want results. Do movements like the ones described on this page instead.

2 – “Feeling The Burn” Not “Burning The Fat”

If your goal is to lose belly fat, isolated ab exercises like crunches and sit-ups are too small of a movement to create a fat burning effect.

Sure, you may “feel the burn” after a few hundred crunches, but don’t let it fool you… you’re doing nothing to melt the layers of fat covering your midsection.

For example – try the side plank with a hip lift. It works a TON of muscles in and around your core – you’ll feel it right away!

SIDE PLANK WITH HIP LIFT – Begin in a full plank, with hands under shoulders, and feet and thighs touching. Squeeze abdominals tightly and open right arm straight into the air turning body to the side so right foot rests on left foot. Squeeze through waistline and lift right leg up in line with hip. Hold for 30 seconds. Return to plank and switch sides.

3 – Not Enough Time Under Transition

The classic “bodybuilder’s way” of doing ab workouts with traditional sets and reps are a waste of time.

Athletes like Gymnasts however, maximize their time by engaging their core, while transitioning from one movement to the next.

This keeps belly shrinking tension on your core longer, so you can develop the flat midsection or startling six-pack you desire.



People everywhere are training their abs HARD, and are not getting the results they could be.

Following the tips in this article are a great start to get better results from your efforts.

Also be sure to check out the new Olympic Abs Training program – it codifies these concepts into an 8 week blueprint that you can use to get your midsection looking the best it ever has:


Here’s to abs by the end of summer! -

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

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