Spot Training = Fail. So can I use the theory in reverse?

I'd love to use the theory of spot training in reverse so I can ignore the exercises I hate. I'm posting this because I think I'm just making things up to feel better.

So I know (and have said it myself to others) that you can't 'spot train' a part of your body into shape. (ex: Doing a zillion thigh master squeezes won't zap away the inner thigh flub)

So part of the reason spot training doesn't work is that there is more to it than just exercise. It is body fat % and that includes diet and so on...

So I've always had a weight lifting program with a full body weight workout trying to hit all muscle groups and keeping them balanced and such.

BUT - what if I ignore areas? It must be true that if you never exercised a certain muscle group the area won't improve in muscle tone.

And if I'm going to lose body fat % because of the rest of my weight lifting routine - then won't the fat just leave my area of dislike when it runs out of other places to lose it from?

The reason I ask is because I really do hate ab work. And "maybe" lets say some days I quit before reaching muscle exhaustion because I can only do so many crunches before I am bored out of my mind  (and I do mix it up and don't just do crunches).

 So where is the balance between "spot training" and "ignoring"? Am I sabatoging results becuase sometimes I give up before my muscles do?

Personally, I skip ab-targetting exercises, in favor of exercises that use the abs to stabilize (deadlift, squat, plank, pushup, etc).

I don't expect to get to a low enough bf% to see abs, so I don't have much use in directly working on them.

And frankly, crunches make zero sense to me - I spend 9 hrs a day hunched over my computer - now I should recreate that motion more during my workout? No, thanks.

I completely agree in regards to abs. You get such a killer ab workout from all the exercises amethystgirl mentioned. Especially squats and deadlifts. After my last round of deadlifts, my abs were killing me!! The ONLY ab related exercise I do is the bicycle crunch to try and hit the obliques. I do it for 3 sets of 25 twice a week.

Original Post by amethystgirl:

Personally, I skip ab-targetting exercises, in favor of exercises that use the abs to stabilize (deadlift, squat, plank, pushup, etc).

I'm with amethyst.  I don't do strictly ab work either (mostly because I don't like it) but there are other things I do that I believe have strengthened my "core".

 - I make it a habit to sit and stand tall all the time.  I started doing this after my third child because I found it relieved my aching back.

- I focus on good form when I exercise.  When I run I keep my shoulders back and my hips forward - when I've got it right I can really feel my abs working. I do the same when I lift weights too.  IMO good form is just as important as number of reps or how much you lift.

I'm not an expert and, truthfully, my six-pack is still hiding under a layer of fat but I can feel it.  My ab muscles are pretty hard under my "chub" and my back's not sore all the time (like it used to be) so I think I'm doing ok.

Original Post by amethystgirl:

Personally, I skip ab-targetting exercises, in favor of exercises that use the abs to stabilize (deadlift, squat, plank, pushup, etc).

ditto! jab hook jab uppercut knee kick set...

Original Post by amethystgirl:

Personally, I skip ab-targetting exercises, in favor of exercises that use the abs to stabilize (deadlift, squat, plank, pushup, etc).

 

 Agree..but I personally love doing standing leg raises.

To OP..I don't understand what you are asking. You want to decrease muscle, by not working a partic muscle group? You want to decrease fat? Both? I'm confused. Ignoring working a partic muscle group does not equate in losing fat in that partic area.

Sorry, I'm confused what you are asking.

I guess I'm asking permission to skip doing ab work at the gym. I'm after more muscle and less fat - everywhere. You know - since spot training doesn't work.

I know spot training - working my abs for example - won't make the fat on my abs disappear - I know its more complicated than that.

But if you don't work out that particular area to exhaustion - are you doing enough to gain/maintain the muscle in that locale (abs for me) through the other exercises?

But I like the general answers so far! 

I know I work my abs in my general weight lifting (example: deadlifts/squats/ even chin ups). I still question if its "enough".

I think it's defnitely enough.  As amethystgirl said my abs get plenty of that "crunch" motion while I'm hunched over my desk all day typing.

I believe they get plenty of work doing deadlifts, planks, squats, etc.  In fact the upper part (where they attach to the sternum/ribs) was killing me after attentling pull-ups. 

So, yeah I think everyone is saying "skip the ab work" at least, as far as crunches, reverse crunches, bicycles, and all those ab type exercises are concerned. 

Original Post by jef9up:

IBut if you don't work out that particular area to exhaustion - are you doing enough to gain/maintain the muscle in that locale (abs for me) through the other exercises?

 I understand what you are asking now..yes..if you are doing squats, deadlifts, etc..you are engaging and building muscle in your core. It may not be an isolated abdominal workout but it's just as good if not better since most isolated abdominal work is done wrong..not to mention, I'm against the traditional 'crunch'.

I know it was mentioned before that you can do 500 situps a day, but without a proper diet you will never see any results when it comes to the the core. I know this, but still fall victim of trying to get that perfect six pack. Coor's light is not helping!

I just have to mention that "spot training" does work -- it's "spot reducing" that doesn't. I'm not being picky about English, either, I just thought it would be appropriate  to distinguish between the two.

If you train a muscle group (ie. abs) then you should expect that muscle to get stronger; over time and after having trained sufficiently, you will see that the muscles are stronger, etc.

But, you shouldn't expect to see a loss of body fat in your abs exclusively, just because you have been doing exercises that work your abs.

I bet you knew that, but I wasn't sure from your post, so I wanted to clarify that.

That's called Isolation exercises..

Right, and regardless the name of the exercises, the point is that you can train individual muscles even if you can't target fat loss to a specific area of the body. I was only making sure the OP wasn't confusing two different things.