The abdominal abs are probably one of the most misunderstood muscle groups in the body. Many people believe that there is something special about them, that different rules apply. The bottom line is, all muscles work roughly the same way.
The composition of muscle tissue doesn’t change based on where it is in the body; it doesn’t gain a new purpose if you put it in a different place. This considered, why would different muscles react to the same stimulus in a different way?
Abdominal abs are subject to the same principles of muscle building that apply to the rest of your muscles. Treat them the same way. They need to be broken down under sufficient stress, and they need proper fuel and rest time.
Do not work the abdominal abs daily.
The only reason I can conceive that people would is because most don’t know how to work them correctly. The muscles become sore when they are broken down. If you aren’t getting sore from your abdominal abs exercise, you’re not working them fully enough to merit seeing results.
It doesn’t matter if you want a ripped midsection, a stronger core, or just firm abs, the breakdown is the same. The purpose of stomach exercise is to break the muscles down. That stimulus creates a demand on the body to adapt. They will grow back stronger if, and only if, you give them the right nutrition and rest.
If you’re ready to bust open the many myths on abdominal abs, I’d recommend visit our friends at Truth About Abs.
Studio: Gaiam Americas Release Date: 05/18/2004 Rating: Nr
User Ratings and Reviews
5 Stars One of my favorite Firm workouts….
Total Sculpt is led by Jennifer Carman, who always does a great job, this video is no exception. She is with 4 of her fellow master instructors, one who shows beginner modifications. For this workout you will need dumbells, they recommend 3 sets such as 3, 5, and 8 pounders. You will also need the fanny lifter (or a step and a stool)and the Sculpting Stick is used, but a broom or mop handle will work too.
This workout alternates strength and cardio segments. For strength all the muscle groups are covered. The sculpting stick is used for most of the lower body work, usually holding the stick in one hand while holding a heavy dumbell with the other. The lower body exercises include, squats, dips, plie squats, leg press, hover squats and an interesting variation of the lunge where you put your back leg on the fanny lifter and lower up and down, while it’s a relatively short set you really feel the burn when it’s over. The upper body is covered well also, you will see biceps curls, double arm rows, french presses, triceps kickbacks, chest work and single arm shoulder presses using just one heavy dumbell.
The cardio segments are a lot of fun and a good variety. The is one section of hi-lo impact with optional plyometric jumps that I usually skip, one really fun step aerobic segment and a 4 limb section using the “twigs” from the Sculpting Stick though light or no weights could be substituted. A short ab section follows and then it’s on to the cooldown.
I really like the music in this workout, keeps me going through
to the end. The workout itself is great, one of my all time
favorites from The Firm. Highly recommended.
4 Stars Pretty good but you can make it tougher
This is overall a pretty good workout. However, if you are an intermediate/advanced exerciser, you’ll need to toughen it up a bit. Basically, she isn’t as hard core in certain parts as she could be. For example, there is no reason to just stand there while you are lifting weights to strengthen your shoulders. You can just add a squat while you are lifting. Also, you really need to ratchet up the weight if you want results on the arm sections. She says pick up medium dumbells, but that’s not going to give you the results you want for biceps. Finally, she wastes a bit of time having you do 3-part side leg lifts while you are on the top of the Fanny Lifter. You are better off just continuing to do leg presses and lifting your leg once–this will work you harder. Overall though, this is a good workout tape and at about 45 minutes long, it’s a good length. Just toughen it up for yourself as you get stronger. Oh, and one final thing, the stretching part at the end is a bit long (I did not include this in the 45-minute estimate above). Emily Walsh’s stretching routine on the other Body Sculpting II video is more appropriate for those of us who are always running against the clock. Anyway, this review actually sounds a bit negative, but I really do like this workout–it just needs to be modified a bit as you gain strength. Enjoy!
3 Stars THE FIRM: Total Sculpt Plus Abs
Firm believer for 14 years, I really like Jennifer Carmen. She uses an interesting step up routine on the tall box which is a little awkward but probably works another muscle group adding more muscle “confusion” a technique recommended for advancing your fitness level. She uses the stick and while I bought one, it is not the same one she uses in this video which annoyed me since my stick is not quite as tall as her’s and deosn’t work well on the tall box move. Easy enough for advanced users to eliminate the stick and balance without it, beginners might want the stick for balance. Good video to add to my collection and it can be done without the abs for a good 45 minute workout. Add the abs for 60 minutes.
3 Stars Not my favorite but a good workout
I have the Firm’s Body Sculpting Systems I, II, and IV. Out of the sculpting oriented tapes of those systems (Body Sculpt, Super Body Sculpt, Total Sculpt Plus Abs, and Supercharged Sculpting), here’s what I like and don’t like.
Like: the length, the choice of moves
Don’t like: the lunges using the Fanny Lifter (who can do that?), the ab work using the sculpting stick, how slowly Jen breaks down each move, Jen’s aerobic choreography (it just seems old-ladyish and not very effective to me)
Since Body Sculpt in BSS1 I’ve felt like Jen tried too hard to use the gadget of the month to do moves. We end up doing moves, especially stretches, awkwardly that we could do easily without the Fanny Lifter, Sculpting Stick, or Transfirmer. It seems like she feels this obligation to use the equipment as much as possible which other instructors don’t.
5 Stars Won’t hurt your body!
It was great to finally find a workout that wont hurt my back or anything else for that matter. I went down from a size 14 to a 10 thanks to Jen. The key is doing this tape every other day or every day if possible. If you are not in shape, you will find this tape leaving you sore for the first few times you do it. Just keep doing it until you actually start to feel that your body needs to do this all the time. Jen, the instructor is working at the expert level but has another instructor (Susanne) do the beginner level so that you start slowly and eventually move on the the harder exercises. I get easily bored with tapes but not with this one because:
1) It helped me lose the weight,
2) As you get better, you can increase the weights or do the expert level so you feel challenged
3) It has helped me begin to do harder exercises and increase my energy.
This tape is amazing and Jen makes it fun and motivating. The physical difference shows in my arms which are no longer fat but firm and thinner – my lower body looks incredible with my legs looking perfect and my buttocks much firmer.
Build your center of power! Stronger Abs and Back shows how to develop the body?s most important source of energy and support–its core muscle groups. The abdominal and back muscles form the foundation for enhanced fitness and athletic performance.
Featuring 165 exercises and packed with training advice, this illustrated guide is your training manual to rock-hard abs and strong supportive back muscles that prevent low back injury and pain.
Stronger Abs and Back is for athletes and fitness enthusiasts who want firm, high-performance bodies. So train smart and successfully: Strengthen your core and see the results.
User Ratings and Reviews
4 Stars By comparing over 10 abs books, I concluded…
I purchased about 10 books from Amazon on abs in order to compare them. This one is unique for recommending different routines for people who have the different goals of fitness, strength, or power. The idea of strength vs. power workouts was a late 90s fad in sports training, which isn’t to say it was wrong, but you won’t find any chapter here called “Wellness: The Big Picture,” like you will in one of the books published in 2006. If you want to know how these compare, here are my conclusions…
If You Want to Trim Your Waistline: You can’t trim your waistline without losing fat, and you can’t lose fat around your waist without losing it everywhere (focusing on a muscle group like the abdominal muscles doesn’t burn fat in that location, just a little bit of fat from everywhere on the body). So, if you want to trim your waistline, skip the ab workout books and go with a good, proven overall weight loss and fitness book like Bill Phillips’ Body for Life. The Abs Diet is a similar program, but like all the Men’s Health publications, it advertises a 6-week transformation, which is just a little unrealistic. Plan on more like 12-24 weeks to see really noticeable changes if you are fat.
If You Want Sculpted Six-Pack Abs: If you are overweight at all, see above–you can’t get a six pack while you’re overweight, and you can’t lose abdominal fat by doing an ab workout, so go for overall fitness. However, if you are already lean, see below.
If You Want to Strengthen or Build Your Ab Muscles: If you’re trying to improve for work, play, or rehab, you might consider the following books: The Body Sculpting Bible for Abs Deluxe DVD Edition contains decently up-to-date information and tells you exactly what to do and when to do it, based on a six-week fitness course. If you’re looking for a similar book with more information, you can choose from The Complete Book of Abs or The Complete Book of Core Training. The Complete Book of Abs (1998) is a little out of date in terms of its dietary/nutritional recommendations, but it focuses more on exercises that develop the external abdominal muscles (the ones you see in a six-pack), including lots of variations on leg lifts, bicycle motion, and sit-ups. It will also give you more resources for creating your own program, and, if that’s what you want to do, go with this one instead of The Body Sculpting Bible. The Complete Book of Core Training (2006) focuses more on the functional body core, including internal abdominal muscles, legs, etc., and includes more trendy exercises using medicine balls, exercise balls, yoga, etc. A different sort of book is Stronger Abs and Back (1997), which was written before the current fad of selling “core training,” but contains the elements of core training because it gives good functional sports-focused advice. Its dietary recommendations are out of date, but it recommends a 24-week workout plan, which is much more realistic than the 6-week plans advocated by many of the other books.
If You Have Back Pain: See your doctor, and if he prescribes abdominal/core strengthening, see above.
My one-book recommendation: Body for Life.
My two-book recommendation: Body for Life + Stronger Abs and Back.
My three-book recommendation: Body for Life + Stronger Abs and Back + The Complete Book of Abs.
My four-book recommendation: Body for Life + Stronger Abs and Back + The Complete Book of Abs + The Abs Diet.
Hope this helps!!
3 Stars Liked it but not sure if the knowledge provided is up to date with latest research
Cons: The Abs part is good but did not find much help for strengthening weak lower backs. Also it might be a bit out of date as many modern routines encourage the use of gym balls. So sometimes feel confused if doing ab exercises on floor is more beneficial or on gym balls/inclines.
Pros: Explained in a scientific and logical manner. Also has routines. Would suggest reading it.
4 Stars Exercises for a stronger core
The book contained everything I needed to work on toning my core muscles without injuring myself. It explains what muscles the exercises work, the correct sequence in which to do the exercises and why. Stretching and cool down exercises are included.
5 Stars Great item
This item arrived in great shape, and was shipped quickly.
I have never been dissappointed when buying from Amazon.
5 Stars Excellent book
This is an excellent book which has plenty of very good illustrations of the exercises for back and abdominal stretching and strengthening. It is thorough and comprehensive, and far better than some of the “fad” abdominal books currently on the market.
With the Slendertone Body Toning System from ActiveForever you can effectively tone and shape multiple areas of your upper and lower body including your abdominal muscles. Tone both arms at the same time, tone your abs, tone your buttocks, or tone all three areas! It’s your choice. Purchase the Arms, Abs, Bottom (Slendertone Mini) or all three toning devices to begin your way to a perfect, firmer physique. Slendertone products from Activeforever use EMS (electrical muscle stimulation) to stimulate your muscles for optimal results. EMS utilizes electrical current to flow to the nerve endings located around core muscle groups. Purchase your Slendertone Body Toning System from ActiveForever today! This is the Slnedertone Mini size medium. This is not the entire Slendertone System. This also requires the Slendertone Controller (A16209 01) to operate. Slendertone Controller is sold separately.
This is Gunnar Peterson’s famous CORE SECRETS Total Fitness Workout System which includes 7 VHS videos, a 25″ (65cm) Stability Fitness Ball, a Ball Pump, a Set of Core Secrets Fitness Flash Cards, Gunnar’s Game Plan Training Journal, and Gunnar’s Guide To Effective Eating. **** The 7 Videos Are: FUN-Damentals, Give Me 20, 25 Minute Full Body Workout, Accelerated Core Training, Full Body Challenge, Ab Assault, and Bun Battle. **** Featuring Brooke Burke, Gunnar Peterson’s 1-2-3 Core program is designed to stimulate your body’s metabolism, facilitating healthy weight loss. Each sequence of exercises consists of four sets, which alternate between muscle groups in the upper body, lower body, and your core so you can work longer with less muscle fatigue. The valuable tool is the fitness ball. This enables you to reduce your rest time between exercises so you burn more calories than you would with weight lifting alone. To successfully train your core, you need a wide variety of exercises that target the muscles from many different angles and planes of motion and this Core Secrets Fitness Workout System can help you accomplish that. The fitness ball’s round, mobile surface forces the core muscles to work harder to maintain balance. And unlike traditional exercises and floor-work, the ball enables you to work more muscle groups, with more efficiency-for better, faster results! **** Whether you’re new to working out or a fitness pro, the Core Secrets program is perfect for every level. It takes all guess work out of getting fit! Get results in as little as 25 minutes, 3 times per week saving the time and money you would spend at a conventional gym.
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