COPIED AND PASTED from nvo.com
ABSolutely Abdominal
by Mary Concannon, M.A.
There are more misconceptions regarding the proper way to train the abdominal muscles than any other area of the body. Misinformation stems from the marketing efforts of various companies that sell fitness equipment for
abdominal exercises. The AbRoller, AbBlaster, AbRocker, AbSlide and Torso Track advertisements tempt you to believe that their product will change your midsection into "washboard" or "six pack" abs. Many people who exercise regularly seem obsessed with obtaining this transformation and yet any device that claims to reduce fat from a specific area of the body (spot reduce) is misleading and inaccurate.
It is not possible to reduce fat from a targeted area by exercising it although you can "spot" improve its muscular tone. To lose fat in one specific area it is necessary to reduce overall body fat with sensible eating habits, regular aerobic exercise and strength training. Pushing yourself away from the table is a great way to prevent body fat from accumulating in the first place.
In addition to improving the shape of the midriff, people exercise their abs to improve their abdominal strength and minimize or prevent back pain. It has always fascinated me that people will perform a seemingly infinite number of repetitions when performing abdominal exercises. Remember that you are still training muscles and the abdominal muscles should not be treated any differently during strength training than any other muscle group.
Would you do 50 bicep curls at one time? Of course not, and there is no reason to do 50 abdominal curls either. To improve
muscular strength, the objective is to fatigue the muscle in one to three sets of 8-12 repetitions during the strength training exercise. If you are performing high repetition abdominal exercises you will improve local muscle endurance and only slightly increase strength during the first few weeks of the training program. After that your ability to perform more repetitions will increase but not your abdominal strength.
To strength train your abdominal muscles it would be more effective to reduce the number of repetitions and increase the resistance. Cross your arms over your chest, hold dumbbells during abdominal curls or use an abdominal strength training machine in a gym that allows you to adjust the resistance.
During an overall strength training routine, the abdominal muscles are used to stabilize the body during free weight exercises such as squats, bench presses, front and lateral raises and bicep curls. Using machines to train these areas will not involve recruiting the trunk muscles for stabilization. Remembering to tighten your ab muscles when you perform free weight exercises will give you an added abdominal training benefit.
In an effort to determine the most effective abdominal exercises, the American Council on Exercise commissioned a study that used EMG (electromyography) equipment to compare the amount of muscle activity during various abdominal strength training exercises. The traditional crunch or ab curl was quite far down on the list so it may be time to add some new exercises to your routine. Here is how to perform some of the more effective ab exercises:
Bicycle Maneuver - Lie flat with your lower back pressed into the floor. Put your hands beside you head. Bring knees up to about a 45 degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout and move in a slow, deliberate manner.
Vertical Leg Crunch - Lie flat with your lower back pressed into the floor. Put your hands beside your head. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Think of having a grapefruit under your chin to keep it off your chest. Exhale on the effort (as you contract upward); inhale as you return to the starting position.
Reverse Crunch - Lie on your back and put your arms along your sides. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90 degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will lift slightly off the floor and your legs will reach toward the ceiling with each contraction. Exhale on the effort (contraction); inhale as you return to the starting position.
These are challenging exercises that you may not be ready for because they can cause neck pain if you have been sedentary. Start with pelvic tilts to strengthen the abs since the exercise does not involve using the neck muscles.
Mary Concannon, M.A.
Certified Personal Trainer & Exercise Physiologist
--------------------------------------------------------------------
Steve
Linear Mode
