fab abs
Effective Abdominal Exercises
A flat stomach still tops the list of most Americans fitness goals, as the ab gadget industry booms.
Wherever you look, people are showing off their midsections in low-rise pants and belly shirts. 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 low-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 a firefighter wrestles with a high-pressure hose, or when anybody bends or twists in every day life, they call upon 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 program. 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: 3 times per week, get in the target heart rate zone with some form of aerobic exercise (see list below) for at least 15 minutes Strength: 2 or 3 times weekly, go through about 5 to 10 sets of resistance exercises that train the entire body Flexibility: Perform 5 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 effect 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 recent study sponsored by the American Council on Exercise (ACE), which took place at the San Diego Sate University Biomechanics Lab has identified the most effective exercises. The best ab routines involved two old standbys that required no equipment, the bicycle maneuver and crunch. My personal experience with these two simple, yet effective movements, coupled with the fact that they require no equipment, make them my abdominal workout of choice.
Remember, as with all resistance exercises, proper form is essential to muscular development and the overall success of your program. Follow instructions carefully and see the intensity boosting tips that will allow you to hit muscle fatigue at around the 20 repetition range.
Bicycle Maneuver
Lie on your back on a mat or padded carpet with the low back pressed into the floor. Put your hands behind your head (don't pull on the head). Bring your knees up to about a forty-five degree angle and slowly go through the bicycle pedal motion. Touch your right elbow to your left knee, and then left elbow to right knee. Continue to breathe naturally. Alternate opposite elbow to opposite knee in a slow and controlled manner to muscle fatigue.
Intensity Booster: Full extension of the legs will increase intensity (as shown), as will keeping the motion very slow and deliberate. Keep the knees partially bent throughout the movement to decrease intensity.
Goal: 2 sets of 20 repetitions
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (as shown). Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles tighten. The movement need only be a few inches. Inhale as you slowly curl back down, trying not to let your head touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.
Intensity Booster:
To increase intensity, lengthen the pause to 2 seconds, or place your hands behind your head (as in the bicycle maneuver). Extend the arms overhead for maximum intensity.
Goal: 2 sets of 20 repetitions
BONUS EXERCISE
Computer Crunches
You can even tone your abs while sitting at your computer desk. Sit up straight with your feet flat on the floor. Perform a simple pelvic tilt by pressing the low back into the chair, as your contract your abdominal muscles. Hold from 5 to 30 seconds, and repeat as often as you find comfortable. This simple move works well for people with weak abdominal muscles, and can be done anywhere you happen to be sitting down.
For more information on how to tighten abs and burn fat, get your copy of The Firefighter's Workout Book today!
Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.
Posted September 2003
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