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One of the most common fitness questions this time of year is "How can I tone my
stomach for swimsuit season"? Typically, people believe that the guaranteed
quick route to obtaining a rock-solid six-pack is a path packed with hundreds
of sit-ups or abdominal crunches. Wrong!
The reality is that even if you do crunches every day you aren't guaranteed to
get the stomach you desire. Getting those highly sought after, toned abs
requires more work than just abdominal exercises. Plus, as far as stomach
exercises go, sit-ups or crunches alone are not the solution.
We won't go into detail about the muscles that make up the abdominal wall, but
it's good to know the basic information. At a high-level the abdominal/trunk
area consists of 5 major muscles. It's necessary that all of these muscles be
exercised. It's also important to utilize different types of training
techniques like concentric, eccentric and isometric.
In addition to training those muscles, it is imperative that you also reduce the
fat in your stomach area. If you don't decrease the fat in this area, then
you'll never see well-defined abdominal muscles not matter how long and hard
you train them.
The key to reducing body fat is a comprehensive workout program that consists of
cardiovascular, strength, and flexibility exercises. Plus, don't forget a
healthy diet. Good examples of cardio exercises are: walking, swimming,
aerobics, and jogging. Strength training can be done with dumbbells, resistance
bands and even just your own body weight. Flexibility can be as simple as a few
stretches held in place for about 20 seconds.
Now, back to the specifics of abdominal training. Traditional crunches can be a
part of your abdominal training, but should be limited and certainly shouldn't
be the only part. To most effectively work your stomach area, it's necessary to
include about 80% rotational work. Rotational exercises are those that include
twisting-type methods. Simple crunches do not fall into the rotational category
because you simply lift your body straight up and down.
To most effectively train your abs, incorporate a lot of variety, including
different positions and equipment. This will allow your muscles to continually
be challenged, which is what will help make them stronger and more defined.
Remember that you don't have to lie on your back in the supine position to work
your stomach area. There are hundreds of different ways to work them, including
exercises in a standing position, on your side, raised on a ball, hanging from
a bar, etc.
Don't forget the importance of form. If you don't use correct form when
performing abdominal exercises, you'll severely limit the effectiveness not to
mention possibly cause an injury. Tips for correct form include:
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Don't ever pull on your neck or head
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Don't allow your legs to move, they should remain still -- let your abs do all the work
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Try to keep your belly button pulled in toward the floor throughout the entire move.
To get you started, below are a few sample exercises* with instructions. Start
working out today, and you can show-off your toned abs in time for summer.
Basic Crunch: Lie flat on your back with your knees bent and feet flat on the
floor. Place your hands lightly behind your head for support. Using your
abdominal muscles lift your shoulders a few inches off the ground, pause
briefly and return to start position. Complete at least one set of 10-12 reps.
Standing Towel Circle: Stand tall and hold a small towel (or resistance band)
taut overhead. Contract abs and slowly draw a large, wide circle over your head
and around your torso with your hands. Keep towel pulled taut throughout.
Return to beginning position and reverse the circular direction. Complete at
least one set of 8-10 reps in each direction.
Oblique Twist With Ball: Begin by sitting on the ball. Walk feet forward until
ball is resting under your back -- body is now parallel to the floor. Place
hands lightly behind head for support. Using your abdominal muscles slowly
crunch up lifting your shoulder blades off of the ball and rotate left shoulder
toward right hip. Return to starting parallel position and repeat then switch
sides.
For access to a huge library of exercises demonstrations (including demos for
the above exercises), visit:
http://www.workoutsforyou.com
*You should always consult your physician before trying any new exercise
programs.
About The Author
Lynn Bode, author and certified personal trainer, offers her services online
through
WorkoutsForYou.com.
Workouts For You delivers affordable weekly exercise programs to help even the
busiest of people lose weight, tone-up, build muscles, increase stamina and
more via the Internet. Let us guide you one-on-one through your fitness
journey. Visit us online for a free sample workout.
info@workoutsforyou.com
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