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ABDOMINAL
FITNESS
The abdominals - core - gut - tummy are probably one of the
most targeted areas in the world of health and fitness marketing. Videotapes proclaiming they can shape your mid-section into
the washboard appearance of fitness magazine models, exercise
contraptions/gimmicks, as we refer to them, that target your wallet more
than your torso, plus dozens of other programs and procedures which
isolate abs and lead consumers into the myths and fallacies of abdominal
fitness. Based off of the
hits our abdominal page receives, and all the misinformation surrounding
“ab training” we were prompted to focus our newsletter article
on the healthy aspects of torso fitness training.
In
reality, most abdominal exercise consumers are seeking to lose body fat in
the abdominal area. In order to accomplish this, many factors need to be put into
place. Great-looking middle
sections are developed from combining cardiovascular exercise several
times per week to shed off the unwanted body fat, torso strengthening
exercises (see “Three Part Approach” below), and eating foods low in
fat and calories while paying attention to the portions sizes and amounts.
After all, most weight gain occurs from eating too much and
exercising too little.
In
addition, it is not uncommon to see abdominal exercises performed on a
daily basis. Usually a few
sets of many repetitions are utilized to enhance the core’s endurance,
and assist the muscles with one of their main functions within the body.
Torso muscles are used as stabilizers, which facilitate many other
movements our bodies perform. Because
of this, they require much endurance in order to support the spine,
enhance lower back functioning, and accommodate our many activities.
Although endurance is important, strengthening these muscles is
equally important.
Choose
exercises that bring you to muscle fatigue within 10-15 repetitions 2-3
times per week. Treat the
abdominal musculature just as any other major muscle group when you
strength-train it.
In order for them to appear more muscular, thicker, and
“six-pack” like, abdominals need to be challenged with resistance
exercises. At first,
just body weight may be all an individual needs in order to challenge
themselves, but eventually more weight or an advanced version of the
exercise will be needed for further gains.
As
with all exercises, be sure to select ones that are appropriate for your
level and experiences. Trying
to perform advanced movements too soon can not only increase your risk of
injury, but also leave you feeling unsuccessful in your attempts to
improve. Expensive gadgets
and video programs are not always necessary to improve upon your abdominal
fitness. Generally speaking,
most individuals do just fine and are very challenged with variations of
three basic movements as seen below in “Three Part Approach.”
THREE PART APPROACH
A complete abdominal training program should consist of exercises
that work the three areas that make up the abdominal wall.
The rectus abdominis is the long sheath of muscle that produces
forward flexion of the spine, and has a washboard appearance in
well-developed bodies. The
external and internal obliques, which are two separate muscle groups, are
responsible for flexion, rotation, and lateral (side) flexion of the
spine. The deepest of the
three areas is the transversus abdominis.
Its job is to help expel air out of the lungs and keep the abdomen
flat. Each area is
essential to good abdominal integrity and health.
The
following three exercises are designed for use together in a complete
abdominal workout. As the
exercises become easy to do, be sure to add intensity by incorporating
some variation with the advancing techniques.
These exercises should be done 2-3 times per week on alternating
days with a 2-3 set 10-15 repetition scheme for strength development, or
more often (daily if needed) 1-2 sets of 20 or more repetitions for
general endurance. Combine both set and repetition protocols together throughout
the week if you really want a challenge!!
Abdominal
Crunch/Reverse Curl
Focus-rectus
abdominis
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Lie on your back with knees bent
and arms crossed over your chest. Simultaneously lift your head, neck,
shoulders and shoulder blades off the floor in a slow controlled
movement (2 counts). Pause
for 2 counts and allow all remaining air out of lungs, then slowly
lower to start position barely allowing the shoulders to touch the
floor before you begin the next repetition. Exhale out as you lift, and inhale as you lower.
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Lift feet from floor, knees at a 90
degree angle, contract abdominals into spine, and lift hips in 2
counts until buttocks and tailbone are off of floor (reverse curl),
hold for two counts, and then slowly lower.
Exhale as you lift, inhale as you lower.
Advancing
Techniques* Perform both movements together, place fists at
temples, or extend both arms straight from shoulders to add resistance to
movement. Add weight plate
across chest. Use a decline
bench with head at decline and feet at incline, Resist-A-Ball for added
core stabilization and balance challenge, or feet at decline and
head at incline for reverse curl.
Twisting
Oblique Curl
Focus-
obliques
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Lie on your back with knees bent
and right hand placed across left shoulder, and left arm outside of
left thigh for support. Lift
your head, neck, and shoulder then rotate at spine bringing right
shoulder toward left knee. Keep
your hips pressing in toward the floor, and abdominals pressing firmly
toward the spine. As you
begin to rotate keep traveling up in the movement to get the right
shoulder blade off of the floor.
Pause at the top of the movement, and slowly lower.
Repeat the movement with the left shoulder moving toward the
right knee. Exhale as you
lift, and inhale as you lower.
Advancing
Techniques* Place both hands behind head with thumbs resting
behind ears, or extend one arm up from shoulder as you lift toward knee
(right side lifting toward left, then right arm would extend).
Lift feet from floor with knees at a 90 degree angle, allow knees
to drop toward right 2 counts, hold 2 counts, then slowly draw knees back
in toward midline. Use a
decline bench and perform same movements, or add a weight plate across
chest.
Abdominal
Breathing
Focus-
transversus abdominis
-
Lie on your back with
knees bent and hand across your stomach.
Take a full breath in and expand your belly with air.
As you exhale feel the transversus muscle compress in toward
your spine. Breath in 4
counts, but breath out 8 counts.
Make the last 4 counts of the exhale a deep abdominal
contraction. Finally,
hold the transversus muscle in for a full 60 seconds and try to keep
breathing normally.
Advancing
Techniques*
Sit up on your knees or with your legs crossed, spine fully extended and
neutral. Allow your shoulder
blades to pull toward your spine, the chest to open forward, and the chin
to rest parallel to the floor. Using
a quick, sharp breathing pattern (in yoga this is called “breath of
fire”) inhale through the nose, and exhale quickly with a short powerful
bursts through pursed lips and out of the mouth for 30-60 seconds.
It will make a “shh, shh, shh” sound.
Try to perform these breaths from the abdominal region, and let the
air come in and out quickly, using forceful contractions from the
transversus to exhale out the air. NOTE-
if this exercise makes you dizzy or lightheaded, stop immediately and
return to abdominal breathing.
Amy
FIT Launch
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