The 3-Second Rule for Abs

Momentum is the Enemy

Watch people do situps. They throw their body up and fall back down. Their abs are working for 0.5 seconds. The rest is hip flexors and gravity.

The 3-Second Descent

The magic happens on the way down. Spend 3 full seconds lowering your torso. Fight gravity. That eccentric loading tears the muscle fibers (in a good way).

Quality > Quantity

10 reps with a 3-second negative is harder than 50 reps of flailing. Stop counting to 100. Count the seconds of tension.

Breathing

Exhale fully at the top. Squeeze until you feel a cramp. Then lower slowly. If it doesn't hurt, you aren't doing it right.