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| Basic ab & core exercises for beginner and veteran martial artists. There are many more than the ones I demonstrate here. These are just a few of my favorites.
Try do to at least 3 or more sets of any one or more exercises demonstrated above. Each set should consist of as many repetitions as you can do until you can't do any more. Rest for about 30 seconds to 2 minutes after you complete a set, and then continue on to the next set. If you did enough, your abs should be sore the day after your training session. It will take anywhere from 2-6 days for your abs to recover after an intense ab workout session. When your ab muscles have recovered and rebuilt, and your soreness is gone, begin another intense ab training session (but make sure to ingest enough protein and get enough sleep during the in-between-session recovery periods).
You should only need to train your abs about once or twice a week. However, if you did an ab training session, and your abs aren't sore the next day or the day after that, it probably means you didn't do enough sets or reps in your recent training session. Increase your sets or the amount of reps in your sets, then try again. And/or you can change the type/s of exercises you are doing during your training session.
Remember, if you are going for aesthetics (ripped looking abs) instead of just strong abs, then ab training alone won't do the trick. Even if you have strong abs, they aren't going to show through well if they are covered with belly fat. Spot fat loss is a myth and doesn't work (attempting to burn fat in a specific, targeted area). Ab training itself makes your abs stronger and more toned, but it does not directly remove belly fat. The only way to lose belly fat is through proper nutrition and consistent cardio/exercise. For tips on burning body fat so your abs will show through, read my blog entry here:
Fat loss for beginners:
http://kwonkicker.blogspot.com/2011/10/fat-loss-for-total-beginners-with-and.html
And for a quicker tip: doing at least 20 minutes of cardio (jogging), 3-4 times a week will help jump start your fat loss, as long as you are eating at least somewhat sensibly.
Click here for more detailed tutorials by Kwonkicker:
http://www.youtube.com/view_play_list?p=3B4FCC98AAAF3182 |
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