Fab Abs - Effective Abdominal Exercises
by Michael Stefano
A flat stomach still tops the list of most Americans
fitness goals, as the ab gadget industry booms. Wherever you look,
people are showing off their midsections in low-rise pants and belly
shirts. Like it or not, abs are in, but toned abdominal muscles do
more than just look good in a swimsuit, they contribute to good posture,
a pain-free back, and overall functional strength.
The abdominals, obliques, and hip flexors, along with the low-back
muscles form what is collectively referred to as the core.
The core is what connects the muscle systems of the upper and lower
body. When a firefighter wrestles with a high-pressure hose, or when
anybody bends or twists in every day life, they call upon the muscles
of the core to make it happen. All the strength and power of the legs
is transferred to the upper body via this sheath of wrap-around muscle.
The question is, how can we effectively train these muscles and
tighten our tummies? Before we answer that, we need to dispel
some exercise myths.
Myth One: Spot Reduction
When you exercise, you can't pick the area of the body that will give
up its body fat first. The best way to burn fat is with a properly
executed aerobic exercise program. Three or four times a week you
need to exercise in the target
heart rate zone for at least 15 or 20 minutes. Back this up with
two or three short but intense strength workouts to tone and tighten
the entire body, not just the abs. The added muscle will speed up
your metabolism, and increase the amount of fat you burn all day long.
Workout Check ListAEROBIC: 3 times per week, get in the target
heart rate zone with some form of aerobic exercise (see list below)
for at least 15 minutes STRENGTH: 2 or 3 times weekly, go through
about 5 to 10 sets of resistance exercises that train the entire
body FLEXIBILITY: Perform 5 minutes or more of stretching exercises
at the end of every workout (aerobic and/or strength)
Myth Two: The Flat Stomach
Our focus on a flat stomach can cause frustration and anxiety, leading
to eating disorders and excessive exercising that usually results
in overuse injuries.
Unfortunately, in most of us the abdominal muscles are designed to
be somewhat rounded, not flat. Your body type, sex, and any age related
hormonal changes can also effect the size and shape of the abdominal
area. Save yourself time, energy and possible injury -lose the obsession
with things you can do nothing about. Instead, try working on your
posture. Poor posture can give you that pot belly appearance,
while good posture can promote a taller and leaner look
Posture Check List Head balanced on the
neck, not leaning Shoulders relaxed and down, rolled back Abdominals
contracted, as you point the tailbone to the floor Knees are kept
soft, not locked Ears, shoulders, ribs, hips, knees, ankles vertically
aligned
Effective Abdominal Exercises
Ab exercises won't reduce fat from your waistline, but you can still
tone and tighten your abdominal muscles with the proper movements.
Exercises that generate fatigue in the abdominal and oblique muscles
in 20 repetitions or less will produce the best results.
A recent study sponsored by the American Council on Exercise (ACE),
which took place at the San Diego Sate University Biomechanics
Lab has identified the most effective exercises. The best ab routines
involved two old standbys that required no equipment, the bicycle
maneuver and crunch. My personal experience with these two simple,
yet effective movements, coupled with the fact that they require no
equipment, make them my abdominal workout of choice.
Remember, as with all resistance exercises, proper form is essential
to muscular development and the overall success of your program. Follow
instructions carefully and see the intensity boosting tips
that will allow you to hit muscle fatigue at around the 20 repetition
range.
Bicycle Maneuver
Lie on your back on a mat or padded carpet with the low back pressed
into the floor. Put your hands behind your head (don't pull on the
head). Bring your knees up to about a forty-five degree angle and
slowly go through the bicycle pedal motion. Touch your right elbow
to your left knee, and then left elbow to right knee. Continue to
breathe naturally. Alternate opposite elbow to opposite knee in a
slow and controlled manner to muscle fatigue.
Intensity Booster: Full extension
of the legs will increase intensity (as shown), as will keeping the
motion very slow and deliberate. Keep the knees partially bent throughout
the movement to decrease intensity. Goal: 2 sets of 20 repetitions
Crunch
Lie on your back on a mat or padded carpet with your knees partially
bent, feet flat on the floor, arms folded across your chest (as shown).
Exhale as you press the lower back into the floor and begin to raise
your head, shoulders and chest off the floor, concentrating on bringing
the ribs towards the hips. Pause briefly as you feel your abdominal
muscles tighten. The movement need only be a few inches. Inhale as
you slowly curl back down, trying not to let your head touch the floor,
maintaining tension in the abdominal muscles for the entire set. Repeat
to muscle fatigue.
Intensity Booster: To increase
intensity, lengthen the pause to 2 seconds, or place your hands behind
your head (as in the bicycle maneuver). Extend the arms overhead for
maximum intensity. Goal: 2 sets of 20 repetitions
Bonus Exercise: Computer Crunches
You can even tone your abs while sitting at your computer desk. Sit
up straight with your feet flat on the floor. Perform a simple pelvic
tilt by pressing the low back into the chair, as your contract
your abdominal muscles. Hold from 5 to 30 seconds, and repeat as often
as you find comfortable. This simple move works well for people with
weak abdominal muscles, and can be done anywhere you happen to be
sitting down.
Michael Stefano: New York City firefighter and author of The
Firefighter's Workout Book, The 30 Minute-a-day Train-for-life Program
for Men and Women Special Offer: Lose weight and get in shape with
the FREE Train For Life Newsletter Subscribe at firefightersworkout.com.
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