Abdominal exercise FAQ

Answers to commonly asked abdominal training questions related to Pavel Tsatsouline's ab workout techniques. 

Pavel, a former Soviet Union Special Forces conditioning coach, has developed maximum impact training for the world’s most effective abs, no question. If you want six pack abs, read on.

Pavel's formula for a ripped powerhouse of six-pack muscle:

To get strong, hard, tight abs you have to do high-tension exercise which means as much tension as you can stand for 5 to 12 reps (depending on your goal). This is very different from what we’ve all been taught.

Pavel's techniques include a wide variety of abdominal exercises. These are necessary because a body will adjust to an exercise, becoming more efficient in performing a specific movement. To continue getting maximum results, you have to change something, like the movement, the load, or the number of reps. Just as important, anyone following his directions will never become bored with their workout! The exercises range from the unusual "Janda Sit-Up" which is a partnered drill where the hip-flexors are "turned off" through the use of an interesting little reflex, to the elegantly simple "straight legged sit-up", to the down-right brutal and torturous "Dragon Flag", Bruce Lee’s favorite abdominal exercise.

Here are my latest before and after photos. They were taken 9 weeks apart (1/24/03 and 3/27/03) and I acheived the change using methods from Dragondoor.com described here and on other pages on this site.

158lbs at 13% body fat  to 152lbs at 9% body fat

 Click on either photo for a larger image

Coming soon: a detailed report on how I went
from "before" to "after" in 9 weeks!

Abdominal Training Questions and Answers:

• Absorbing blows: 
• At what point can I see my abs?: 
• Bullet Proof Abs & Hanging leg raises: 
• Bullet Proof abs book or video?: 
• Can you train abs everyday?: 
• Difference between "Beyond Crunches" and "Bullet Proof Abs"?: 
• Equipment For Effective Bullet Proof Abs Workout: 
• Evil Wheel safety tips: 
• Evil Wheel: Every day?: 
• Evil Wheel: Transitioning from kneeling to standing.: 
• How to do vacuums properly?: 
• Janda situps: How often?: 
• Janda situps: Proper form?: 
• Pavelizer: Feeling it in the hamstrings?: 
• Pavelizer: Feeling it more in thighs than abs?: 
• Pavelizer: Optimal Rest/Work: 
• Pavelizer: Push down with feet or pull back?: 
• Pavelizer: Sit all the way up or partial?: 
• Power breathing form: Press down with diaphragm?: 
• Rotation of abdominal drills?:
• What are the best abdominal exercises for a super strong core?:

Related products from Dragondoor:  

• Ab Pavelizer Classic - The fastest, safest way to a six-pack of powerhouse muscle.
• Ab Pavelizer II - The lightweight folding version of the Ab Pavelizer.
• Beyond Crunches Video - The original.
• Bullet Proof Abs Book - The source of the techniques mentioned here. (2nd edition of Beyond Crunches)
• Other Pavel Tsatsouline training techniques - Strength training, kettlebells, stretching.