|
Ever since being fit became the new beautiful, women everywhere have yearned to find the muscle beneath the blubber. Men, too, prompted by billboard visions of hairless models with muscle lines sharp enough to saw wood on, have joined in ab mania. But before you go out and buy that expensive machine in search of abs of steel, take heed. No amount of ab exercises, with or without machines, will take off the fat from your midsection. There's no way around it. You'll have to watch what you eat and engage in regular, cardiovascular exercise to blast the flab away.
Why do abdominal exercises?
Once you do reduce excess body weight around the middle, you may want to provide definition to your midsection. Those famous "cut" lines that reveal the abdominal muscles in sections as opposed to just a shapeless bulging mass. Beyond vanity, though, there are some good reasons to develop your abdominal muscles. One is to build strength. Muscles in your abs are responsible for maintaining your posture. What's more, the midsection is considered by many, particularly within the martial arts tradition, to be the center of all strength. That means overall body conditioning is centered around the midsection so you wouldn't want to ignore that important muscle group in your journey toward overall fitness.
Another reason to train your abs is to minimize or prevent back injury. Abdominal muscles improve posture and protect your internal organs.
Ready, set, go!
As with any exercise program, consult your physician before you begin. Once you get the green light, you can begin with the fundamental exercise for toning and strengthening your upper abdominals: the crunch. (People with lower back problems should not do crunches as described below. Talk to your doctor about what is safe for you.) The American Council on Exercise offers the following guidelines for performing crunches effectively and safely.
- Lie with your back flat on the floor, bend your knees, then raise the chest and shoulders several inches from the ground. Exhale as you come up, and inhale as you release.
- To work the obliques, the muscles on the sides of the stomach, perform the crunch at alternating angels, reaching with the shoulder (not the elbow) across the body to the opposite knee. Repeat on the other side.
- Finally, to work the lower abdominals, bring the knees up toward the chest, forming a 90-degree angle with the body. Using only the lower abdominals and the legs or hips, bring the knees slightly toward the chest as you exhale. Return to the starting position. This is a very small movement; don't try to bring the knees up to the face.
Some fitness experts recommend that you perform this exercise with your hands across your chest to reduce neck strain as opposed to behind your head. Many also recommend that you forget about doing dozens of repetitions in rapid succession because you may be doing more harm than good. It's better to begin with 10 to 12 repetitions per set, using slow and concentrated movements and resting your head between each rep to avoid strain. Three sessions of ab training a week should be sufficient.
If you have access to a gym or have a pull up bar at home, hanging leg raises offer a challenging and effective workout for your lower abs. This involves raising your body on a special device and then raising your knees toward your face slowly. If you are at home, you also may attempt leg raises by lying with back flat on the floor and then raising your legs about six inches from the ground. This exercise, however, may place some strain on the lower back and is not recommended for anyone with lower back problems.
"Do's and Don'ts" for abdominal exercise:
- Do contract your abdominal muscles.
- Don't hold your breath.
- Don't arch your back too much. Keep a neutral spine.
- Don't pull on your neck.
- Do use slow and controlled movements.
- Don't swing your legs.
- Don't continue repetitions if you lose your form.
|
Related Articles
|
|
External Source
 |
American Council on Exercise
|
|
This article was reviewed and updated June 2007.
Return to the previous page
|
