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 List AEROBIC: 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
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For information
on ab toners, please see our user-sumbitted
consumer reviews
of abdominal exercise equipment.
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