I was recently challenged on my article on abs workout which you can find here. Rather than engage in a meaningless debate, I will address it with an article complete with evidence based insights to support my viewpoint.

Introduction:

For decades, fitness enthusiasts have been bombarded with the notion that training the abdominal muscles specifically is the key to achieving a chiseled midsection. However, recent research and expert opinions suggest that this popular belief may be nothing more than a myth. In this article, we will explore the reasons why training abs specifically is considered a waste of time, backed by credible sources and scientific evidence.

1. Spot Reduction is a Myth:

One of the primary reasons why training abs specifically is deemed ineffective is the concept of spot reduction. Spot reduction refers to the idea that targeting a specific area of the body, such as the abs, will lead to fat loss in that area. However, numerous studies have debunked this myth, including a study published in the Journal of Strength and Conditioning Research (1). The research concluded that spot reduction is not possible, as fat loss occurs uniformly throughout the body.

2. Compound Exercises Engage the Core:

Engaging the core muscles is essential for overall strength and stability. Rather than isolating the abs with specific exercises, experts recommend focusing on compound movements that engage multiple muscle groups simultaneously. Compound exercises like squats, deadlifts, and overhead presses require significant core activation to maintain proper form and stability (2). These exercises not only strengthen the abs but also provide a more functional and efficient workout.

3. Abs are Already Engaged in Most Exercises:

Contrary to popular belief, the abdominal muscles are already engaged during various compound exercises and functional movements. A study published in the Journal of Strength and Conditioning Research found that exercises like the squat, lunge, and plank elicited significant activation of the rectus abdominis and oblique muscles (3). Therefore, dedicating additional time solely to training the abs may be redundant and unnecessary.

4. Body Fat Percentage Determines Ab Visibility:

The visibility of abdominal muscles is primarily determined by body fat percentage rather than the strength or size of the muscles themselves. Even if the abs are well-developed, they may remain hidden beneath a layer of body fat. To achieve visible abs, it is crucial to focus on overall fat loss through a combination of proper nutrition, cardiovascular exercise, and full-body strength training (4).

Conclusion:

While the idea of training abs specifically has been ingrained in fitness culture, it is essential to question its effectiveness. Scientific evidence suggests that spot reduction is a myth, and engaging the core through compound exercises is more efficient and functional. Moreover, visible abs are primarily a result of low body fat percentage rather than isolated muscle training. Therefore, it is advisable to prioritize full-body workouts and a well-rounded fitness routine for optimal results.

Citable Sources:

1. Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559-2564.

2. McGill, S. M., & Marshall, L. W. (2012). Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. Journal of Strength and Conditioning Research, 26(1), 16-27.

3. Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., … & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

4. Ross, R., & Janssen, I. (1999). Physical activity, total and regional obesity: dose-response considerations. Medicine and Science in Sports and Exercise, 31(11 Suppl), S542-546.