Abs- Pg. 1
“the abdomial muscles are primarily a supportive and stabilizing muscle group”
The abdominal muscles are primarily a supportive and stabilizing muscle group. They hold vital organs in place, such as the stomach and GI track etc. Equally as important, they stabilize the lumbar and thoracic spine (low and mid back). For this reason, you need to keep these muscles nice and fresh throughout your entire strength training session. Providing direct work for them will come last in your session.
Many of us are under the mistaken notion that we can wear away fat (spot reducing) in the abdominal region by doing multiple sets and reps of AB exercises. Personally, I have never seen this happen with my clients or myself. Exercise science tells us that the best way to reduce body fat is through aerobic type exercise, as it demands stored energy (fat) be used as fuel. At the other end of the equation if we plug in a good nutritional program, we should see about ½- 1 lb. of body fat loss per week. Science also tells us that we lose fat in genetically predetermined ways, so depending on our genes, abdominal body fat may be the last to be released or it may be the first; so our genes determine where we store fat and which areas will release fat first. There is much discussion these days concerning abdominal visceral fat storage, without consideration of genetic predisposition and the issue of spot reducing. Stay away from abdominal "fat burning" supplements, and special "ab exercises" that melt away abdominal fat. Focus on good nutrition, cardio, and strength training! Let go of spot reducing and let the body perform it's naturally encoded processes.
“Bulging muscles hinder the attainment of flexibility because the over-developeded muscles interfere with the proper developmentt of the under-developed muscles”
Keep in mind is that the abdominals are being recruited (working) every time we stand up, every time we lift something up off the floor, my point is they receive a lot of indirect work in their most important roles of support and stabilization. You do not want to over tighten this very important muscle group by doing a high number of sets and reps, in an effort to wear away fat. If you over tighten this area you run the risk of creating problems for the opposing muscle group and predisposing the lower back to injury. Remember the only reason to work the abdominal area is to strengthen the muscle cells, in order to create better stability and support for the lower back, not to wear away fat! For fitness purposes that would be 1-3 sets of 8-12 repetitions. The great master body worker Joseph Palates would be aghast at the recent obsession with obtaining a “six-pack” (exceptionally defined and pronounced abdominals). “Bulging muscles hinder the attainment of flexibility because the over-developed muscles interfere with the proper development of the under-developed muscles”. (Pilates, Return To Life. pg. 26).