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The abdominals 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
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.
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
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.
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Amy is the NW Regional Trainer for Resist-A-Ball, Inc. and Faculty Trainer for the American Council on Exercise. Her Bachelor of Science was attained in Holistic Nutrition and is certified as a personal trainer, group fitness instructor, and yoga instructor. She also offers workshops, lectures and trainings for fitness professionals through her company FIT Launch, Inc™. as well as providing personal training services locally via Fitness Gatherings and Yoga Gatherings.
To learn more and review health, wellness, and fitness products or learn how to receive free wellness information for your entire family, visit the Healthy Gatherings™ web site. With your purchase mention that you found them through this site and you will receive a discount for future Healthy Gatherings™ purchases.
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