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Abdominals -
Six Pack or Keg?
It's Up to
You
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Knowledge is power. Gain power
over your abs by reading below. Or zip
right to the
abs exercise page and put together
your own abs routine. No matter what
shape the rest of your body is in,
strong and flat abdominal muscles are
an absolute necessity to looking and
feeling your best. Functionally and
aesthetically, your abdominals are at
the center of your physical fitness.
They contribute in the following ways:
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Posture: Good
posture is the hallmark of a strong
and confident physical appearance.
Try sitting up tall with your
abdominals not engaged: your
shoulders will sag and upper back
will round out. Now engage your
abdominals. You should feel your
upper back straighten and your
shoulders lift. Your entire
"presentation" will improve. The
same effect will happen when you
stand. Try it.
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Low Back Support:
Low back pain is endemic in modern
society. Strong abdominal muscles
won't cure or prevent low
pack pain, but they will help
reduce the incidence of it.
Strong abdominals help to support
your back by keeping your spine
properly aligned.
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Appearance: Flat
abs, in both men and women, are the
hallmark of physical fitness. The
demonstrate their owner's
hard work, dedication, and self
control.
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The Three "D's" of
Great Abs - DNA, Diet, and
Dedication
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There isn't
much we can do about
the most important
aspect of our health
and fitness - picking
the right parents. That
means that the aspects
we have control of are
even more important.
Your diet is a subject
for a different page.
What this page will
address is dedication,
and how to best go
about it. The topics
below will provide you
with the basic
knowledge you need to
get and keep great abs.
But there is always
more to learn. Look to
the links for more
information.
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The Abdominal muscles, and
what they do
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There are four primary
abdominal muscle groups:
Rectus Abdominus:
This is the central muscle
running down the middle of
your abdomen. You use the
Rectus to bend forward - or
"flex the trunk". Is the
"six-pack" muscle.
Internal Obliques:
The internal obliques are on
the side of the abdomen. You
use them primarily for
twisting and bending motions.
External Obliques:
The external obliques are
over the internal obliques.
They are used primarily for
bending to the side. they are
also used in twisting.
Transversalis:
supports the abdominal wall
and helps form the girdle
that compresses the abdomen.
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Sit-ups vs. Crunches
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A crunch is a very effective,
full-range abdominal exercise
where you lie on your back, and
curl your trunk, moving your
chest bone (sternum) towards
your pubic area while
keeping your lower back on the
floor. A sit-up is an
outmoded exercise that extends
the crunch until your back is
vertical. Do your crunches,
avoid sit-ups.
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Leg Lifts, Knee Lifts, etc.
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Although it is undeniable that
leg raises or hip/knee bends
will cause an isometric
contraction of the rectus
abdominus, they are exercises
of the hip flexors, not the
abdominals. The abdominal
muscles do not cross the hips,
and no amount of hip flexing
will give you a full-range
exercise of the abs.
Consider combining leg lifts or
hip flexing movements
with your
crunches to increase intensity
throughout the range of motion
and add variety to your
routine.
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Getting Results - Guaranteed
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There are more
ab-machine infomercials
- each guaranteeing
results - than
fundraisers for Dubya
(but that's
another topic).
Although some of the
machines are of dubious
value, they deliver
results for a simple
reason: any properly
designed, carefully
followed abdominal
exercise program will
yield great
results. You may
not get that six pack
you've always
wanted (see the "Three
D's", above)
but you can have
stronger, firmer,
flatter abs, better
posture, and the look
of a fit
individual.
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Spot Reducing - The Straight
Skinny on Love Handles
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There is no non-surgical method
to remove body fat in just one
area. Your body put it there
for a reason and will do
everything in its power to keep
it there. The best method this
side of liposuction to reduce
your love handles is the
can't miss combination
of sensible diet and
aerobic exercise. Both of these
are important components of a
fit lifestyle. Just stay with
your program, and be patient.
Fitness is a lifelong pursuit,
not a short term goal.
One note about focusing your
exercises on a particular spot
- you may get just the opposite
effect you are seeking. If you
"hit your obliques" by doing a
lot of dumbbell side bends or
side sit-ups you may end up
building large muscles instead
of developing a small waist.
Balance your routine for best
results.
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Machines, Accessories , and
other Abdominal toys
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There are many different
abdominal machines on the
market. Although it is possible
to develop great abs without
any equipment, the proper
machine could be an excellent
addition to your "arsenal",
particularly if you are just
starting out. Look for a
machine that:
- Supports your head. Your
head is very heavy, making
head support very important
for beginners. (See
Form on the Abs Exercise
page)
- Emphasizes curls or
crunches, and not hip
flexing.
- Supports and protects
your back.
For more information on
this subject go to
Abs Equipment.
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