 :: A flat stomach still tops the list of most people’s fitness goals – men and women – and the ‘ab gadget’ industry continues to boom across Europe and the US. Wherever you look, people are showing off their midsections in hipsters and belly tops. 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 lower-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 you bend or twist in everyday life, you use 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 programme. 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: three times per week, get in the target heart rate zone with some form of aerobic exercise for at least 15 minutes. Strength: two or three times weekly, go through about five to 10 sets of resistance exercises that train the entire body. Flexibility: perform five 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 affect 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 study sponsored by the American Council on Exercise (ACE), at the San Diego State University Biomechanics Lab has identified the most effective exercises. The best ab routines involved two old standbys that required no equipment, the bicycle manoeuvre and crunch. These two simple, yet effective, movements require no equipment, making them the ideal abdominal workout.
Remember, as with all resistance exercises, proper form is essential to muscular development and the overall success of your programme. Follow instructions carefully and aim to hit muscle fatigue at around the 20 repetition range.
Basic crunch
• Lie on an exercise mat with your knees bent and hands behind the head.
• Lift your upper body off the floor using your upper back and shoulder blades.
• Do 10 repetitions of the basic crunch.
Trainer's tip: Never allow the chin and chest to touch.
Leg lift
• Lie on the exercise mat with your hands below your lower back.
• Keep your legs up straight so that they are perpendicular to your upper body.
• Move them back and forth, but not beyond, a 45 degree angle.
Trainer's tip: Never lift your lower back off the floor or let the legs go all the way to the floor.
Bicycle pump
• Lie down in the basic crunch position with hands below your head.
• Lift your upper body while twisting it towards the left, bringing your right knee towards it and vice-versa.
Trainer's tip: Keep your lower back flat on the floor and the upper back curved in a C-shape.
Sit-up
• Lie down in the basic crunch position with hands crossed at the chest.
• Ask your trainer to stand on your toes or hook then under a sofa or bed.
• Lift your upper body off the floor, keeping your chin up.
Trainer's tip: Never jerk your body while lifting yourself off the floor. Do it slowly and do only a few at a time until you get the technique right. This is not for beginners or people with lower back problems.
Rowing
• Lie down on the floor with your hands below the lower back. Bend your knees and bring them as close to your chest as possible.
• Keeping your back stable on the floor, lift your buttocks inward. Your hips should only reach a couple inches off the ground.
• Lower your hips until the top of your buttocks touches the floor.
Five-minute abs!
If you are hard-pressed for time and want to increase the intensity of your ab workouts, try this:
Choose any three exercises and do 20 repetitions of each without stopping.
For example:
• 20 reps of basic crunch
• 20 reps of bicycle pump
• 20 reps of leg lifts
Stretch. Repeat any three combinations two more times. :: |
