How Often Should You Do Ab Exercises?

From the athlete who trains hard to gain core strength to the couch potato who watches infomercials about the latest abdominal exerciser, most people realize it takes some effort to have strong abs. But how often must you work your abs for best results? Anna Grim of the Right Stuff Gym has the answer.

  1. Expert Advice

    • "Ideally, we work the core muscles all day," says personal trainer Anna Grim. "The abs should be tight and engaged to maintain good posture, whether walking, standing or sitting." She suggests pulling in your abs throughout the day. This small, conscious effort will help strengthen the abs and flatten the tummy. But for real results, you need to add strength training.

    Strength Training

    • The key to strength training is "overloading" the muscle---working it to exhaustion with weight or resistance---followed by a period of rest. During the rest period, usually 24 hours, the muscle fibers rebuild and become larger, growing stronger and more efficient than before the exertion.

    Stronger Abs

    • Just as you build your biceps by lifting weight or adding resistance, you strengthen your ab muscles by using them to lift the weight of your body. In traditional crunches, for example, the abs work to lift the weight of the upper torso and head. For best results, perform strength training ab exercises every other day.

    Beginner Scissors

    • Lie on your back, spine pressed to the floor, abs tightly engaged, knees bent. Your arms are along your sides. Draw your knees up to your chest and breathe naturally. Bring your right heel to the floor in a slow, controlled movement. Return to the bent-knee position. Repeat the move with your other leg. Try to perform 20 repetitions. Don't be discouraged if it's difficult at first. With regular practice, your abs will grow stronger.

    Intermediate Scissors

    • Lie on your back, as with Beginner Scissors, abdominal muscles pulling your spine to the floor. Draw your knees to your chest then extend your legs, toes pointed, to the ceiling. Keep your legs straight, back flat, and continue to breathe naturally. Slowly and with control, bring your right leg to the floor. Do not let your back arch and keep both legs straight, toes pointed. Bring your right leg back to the start position with toe pointed at the ceiling. Repeat with your left leg. Your goal is two sets of 20 with perfect posture.

    Advanced Scissors

    • Once you've mastered the Intermediate Scissors, challenge your abs. Lie on your back, abs tight, toes pointed to the ceiling. This time, instead of bringing your legs to the floor one at a time, bring them to the floor together, allowing your abs to lift and lower the weight of both legs. Be sure to keep abs engaged and the small of your back pressed to the floor. Go for two sets of 20. "You may experience pressure or a burning sensation," Grim says. "That's OK, but sharp pain can be a sign of muscle damage." Do not work to the point of pain.