The Practice and Science of Abs Training

Training abs is sometimes believed to be the end-all-be-all component of losing fat. A visible rectus abdominis is perceived, in society at large, as the ultimate sign of a healthy, fit human being. Often paired with this belief there is the notion that "abs are made in the kitchen", which is a saying one can hear from some people in the fitness scene. Although these thoughts are rooted in some truth, they seem vague and too generic to truly understand the practice and science of abdominal training. Having visible, blocky abs is a by-product of a low body fat percentage, which is manufactured in a harmonious mix between proper nutritional regimen (for some people it is merely necessary to not be in a caloric surplus) for an extended period of time and training. As a consequence, to begin with, we need to be very aware that only working the *core *muscles (of which the abs are just *a *part of) is, generally speaking, not sufficient in order to elicit the best results in uncovering the abs. Nutrition plays a pivotal role. We can think of training the abs as laying the building blocks for muscle development, on top of which we need to add appropriate nutrition (based on our current state) in order to make the abs muscles pop out. This is a very relevant mental model to have when it comes to abs development, because spot fat reduction does not seem to exist, as per current scientific evidence (Kostek et. al, 2007), although new contrasting findings have been arising in the scientific literature. One thing is certain, however: the energy balance principle is an undeniable process of physics. By training the abs we can develop the muscle mass in that area of the body, like we do with every other muscle group. However, because of the stubborn nature of the fat accumulated in the abdominal area, having visible abs requires getting rid of the layer of fat (in those athletes with relatively high bodyfat - >15-16% but depending on one's genetics). With that being said, being very shredded does not necessarily correspond to being and feeling healthy. As a matter of fact, getting to very low percentages of body fat (<8-10%) is an endeavor which calls for persistent discipline and some nutritional restrictions, which definitely act as stressors on the body and mind (Moraes et. al, 2018).

This article dives into the science and practice of abdominals training, hence without accounting for the nutrition aspect of a holistic approach to health and fitness. We will kick off the journey by analyzing the anatomy of the rectus abdominis and nearby muscles.