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Ab Training Increases Waist Size

By Han Ayden

Lean and hard abdominals are definitely in! A vast majority of the women I've trained have the same goal in mind- a tiny and taut midsection, with killer thighs and a tight derriere to boot. They want the look that the famous Jessicas of Hollywood have- that hot trio of Jessica Simpson, Jessica Alba and Jessica Biel. I've rarely, if ever, come across a woman pining to look like a Ms Olympia hopeful. That look certainly isn't in vogue for those dreaming of a celebrity-worthy physique.

However, a quick survey of the training methods employed by these women yields surprising results. Step into the gym and you will see these very women adopting training programmes specifically designed to add bulk to their muscles. Perhaps it is unsurprising then, that many misconceptions regarding weight training have arisen. One can hardly blame weight training though; it is the choice of training plan that should be faulted. You simply cannot possibly expect to slim down when you follow a regime that is geared towards a gain in muscle mass.

Thus, there is a need for greater awareness of the type of training plans to choose in order to achieve your fitness goals. Endless repetitions of squats and lunges do not maketh killer gams! Cranking out a couple of hundred crunches will not get you the abdominals you've been dreaming of. In fact, excessive abdominal work leads to overdeveloped abdominal muscles and enlarged obliques, resulting in a noticeably more muscular and thicker waist.

Similarly, overdoing the leg work will result in thicker, bulkier quadriceps and hamstrings. Higher volumes and frequencies of training promote muscular hypertrophy (a fancy word for an increase in the appearance of muscle) and this principle applies to fitness enthusiasts of both sexes and for all body parts, even the abdominals. In fact, women are able to make muscle and strength gains that are comparable to that of men, contrary to prevailing beliefs that women cannot add on as much muscle even with intense training programmes.

Those looking for a small and shapely midriff should focus on exercises that strengthen without adding undue bulk, keeping proportion in mind. Wider shoulders create the illusion of a slimmer waist to attain the much-coveted hourglass figure. The training plan you pick should be designed specifically to build up certain parts of your physique, such as the upper body while strengthening other parts of your physique without adding bulk to it. This, of course is dependent on individual body types. I cannot stress enough the importance of abstaining from a high volume of abdominal work.

Do not make the mistake of making abdominal training the cornerstone of your resistance training. Most importantly, training programmes must be backed up with a nutrition plan that is geared towards reducing body fat. The loss of body fat will reveal the sleek and shapely appearance of those muscles you've been putting to hard work at the gym, creating a silhouette that will be the envy of all your friends.

About the Author:

Han Ayden is a certified personal trainer and a body transformation specialist located in Singapore. His website is http://www.physiquemakeover.com