Having fabulous-looking ab muscles is a decent goal, but there’s more to it than possessing the body of a swimsuit model or action hero. The abdominal muscles, and all the back and gluteus muscles that work with them – known collectively as the core – are central to virtually every move we make.
Whether we’re sitting in a desk chair or climbing a fourteener, we can hardly move without the cooperation and function of these muscles. It makes no sense to focus all attention on rippling muscles if, when you bend down to tie a shoelace, you get a back spasm or a slipped disc because of poor structural integrity.
It would be wise, therefore, to look beyond the hype promised on infomercials and magazine covers.
It is a popular misconception that hours of daily crunches and hundreds of repetitions are necessary to properly exercise and shape the abdominals. In fact, one to three sets of 15 repetitions two or three times a week is all that is necessary. Also, since the abdominal muscles are used to stabilize us while we are standing up, performing exercises while in line at the grocery store is entirely possible. Another good way to sneak in an abdominal workout is in a Pilates or yoga class.
Not sure what muscle groups are included in your abdominals? Here’s a primer:
1. Rectus abdominis (the so-called “six-pack” located between the lower ribs and breast bone and the pubic bone).
They stabilize the pelvis and help to flex and rotate the lumbar area of the spine.
How to activate: Perform a basic crunch or a pelvic tilt. (A “pelvic tilt” is accomplished by drawing the abdominal muscles toward the spine as you tilt the hipbones forward while also squeezing the butt muscles. Return to neutral after a count of two.)
2. External and internal obliques (which slant along the side of our torso both over and under the rib cage) stabilize the pelvis and lumbar region of the spine and help with twisting the trunk and bending from side to side.
How to activate: Perform any exercise involving a twisting motion.
3. Transverse abdominis (the deepest fibers of the entire abdominal group and primary ones for spine stability) act as a natural weight belt across the hip joint.
How to activate: Pull the belly button toward the spine.
Erector spinea are the other muscles that work closely with the abdominal group. These muscles and help stabilize the spine, strengthen the trunk and maintain good posture.
Strength training and conditioning specialists know that the body is a synergistic machine where everything must work together to achieve high performance with minimum risk for injury. Since these muscles are designed to stabilize us as we move through life rotating, twisting and turning, functional stability is paramount.
Linda J. Buch is a certified fitness trainer in Denver and co-author of “The Commercial Break Workout.” Write her at ljbalance@aol.com
The 10 worst abdominal exercises
Gadgets that promise to give you six-pack abs and exercises that could cause injury are among the things to avoid in your quest for a trimmer tummy. Peter Francis, professor emeritus at San Diego State University, where he was director of the biomechanics laboratory for 22 years, says to avoid:
1. Electronic ab stimulation. A better use of the electricity used by these machines, which contract the abs with electronic current, is to power up your MP3 player and tune into some motivational music.
2. Bent over twist. Placing a weight across the shoulders, bending at the waist, and twisting puts too much strain on the ligaments and connective tissue of the erector spinea muscles along the spine.
3. Straight legged sit-ups with feet stabilized. Jerking the body off the ground against the force of the feet being held down can seriously injure the back. The better way is to keep the feet free and without jerking your body, curl slowly off the ground one vertebrae at a time.
4. Captain’s chair sit-ups. Lifting and lowering the legs 90-degrees works the muscles of the hips more than the abs. Too much compression is put on the spine itself.
5. Two-dumbbell side bends. Many men in particular are deluded into thinking that leaning side-to-side while holding weights will somehow get rid of the “love handles.” This is not only erroneous, but by building the muscles around the hips and waist your waist-size may actually increase.
6. Straight leg, double leg raises. Lying on the floor while performing double leg lifts puts too much strain on the lumbar spine, low back disks and spinal ligaments.
7. Ab Rocker. This machine is relatively harmless but has been proved in the lab by Francis to be 80-percent less effective than a regular crunch.
8. The Ab Wheel. This rolling device has its place among highly trained and well-conditioned athletes, the less-conditioned infomercial watcher will probably just experience low back pain or, in a worst case, severe back injury.
9. Crunch machines in health clubs. The lumbar and thoracic spinal areas are the primary pivot points. Unless the seat is adjusted properly and the body is aligned correctly, hip flexors do most of the work, putting too much pressure on lumbar disks.
10. Seated spinal twist machines. These machines put too much pressure on spinal ligaments, particularly the lumbar area.
Wondering what kind of shape your core is in? Take this test
Designed by Brian Mackenzie, a senior sports coach to track and field athletes in the United Kingdom, this test requires a flat surface, mat and a watch with a second hand. Position the watch on the ground where you can see it:
Assume the basic plank position (elbows and toes on the ground, spine straight, core muscles braced, head neutral).
Hold this position for 60 seconds.
Lift your right arm off the ground.
Hold this position for 15 seconds
Return your right arm to the ground, and lift the left arm off the ground.
Hold this position for 15 seconds.
Return your left arm to the ground, and lift the right leg off the ground.
Hold this position for 15 seconds.
Return your right leg to the ground, and lift the left leg off the ground.
Hold this position for 15 seconds.
Lift your left leg and right arm off the ground.
Hold this position for 15 seconds.
Return your left leg and right arm to the ground.
Lift your right leg and left arm off the ground.
Hold this position for 15 seconds.
Return to the basic press-up position (elbows on the ground).
Hold this position for 30 seconds.
If you were able to complete this test, it indicates you have good core strength. If you are unable to complete it, repeat the routine three or four times a week until you can.
