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TO DO OR NOT TO DO? ? ABS
TWO WEEKS PRIOR TO WRITING ARTICLE:
Jeanne is a client I have worked with for a number of years, and through a
couple of births with very quick recoveries. She is naturally tall and thin
with wide hips and very flat abs. She has that perfect body for wearing couture
as you can see from her Vogue magazine write up in October of 2003. She is the
type that doesn't want muscle showing at all, just long sleek 'feminine' lines.
We have stepped up her workouts of late because she is getting stronger and we
do need to keep up the challenge to maintain that high metabolic burn rate for
caloric expenditure, without creating muscle definition. Jeanne doesn't like
doing cardio so that's not a solution.
Recently when beginning our workout Jeanne stops, pulls up her t-shirt and shows
me her abs. Iam very pleased with what I see, which is the definition of where
the lower obliques end and the rectus abdominus (your quadrants, also known as
'6 packs') begin. There was strong deliniation indicating the muscles beneath.
Jeanne points to it and says " I don't want this." In my shock the only thing I
can think to say is "If there were a group of women in hear watching us, they'd
all groan at you."
Everyone is different and has different goals. So Jeanne now thinks that she
should just not do abdominal exercises and asks "Why do I need to do them, my
abs are fine the way they are? Can you write about this in your next newsletter
so I better understand why I need to do abs."
I then launch into an explanation of the importance of core work(abs). About how
your abs stabilize you and help prevent injury by bracing and tightening. The
brain sends a message to the transverse abdominus (remember that girdle muscle
we all spent time on, with the breathing exercises) before it tells any other
muscle to move. For example, the mind tells the knee to lift but before the
quadricep muscles initiates the lifting response the transverse abdominus
recieves the message to react by tightening for balance, control and strength.
So essentially you brace yourself from your abs and then you initiate the
movement, braced and centered. Which is why I constantly repeat "pull your
navel in and wrap it around your spine." The more this response is practiced,
the more proficient, balanced, coordinated, centered and strong you are plus
the flatter your abs are.
There is a highly credentialed school of thought that advocates: "Every
exercise, every movement and every activity you do is an abdominal exercise if
you draw your belly button in and brace your abdominal muscles. Sit-ups and
crunches waste your time and do not produce results." I personally believe that
there is not one formula for all bodies. For those that have no lower back
problems, ever, plus perfect balance, coordination and that conditioned
response to pull the navel in to the spine, I say yes, you don't need to do
abs. But for us mere mortals who at times twist, bend and pull things (or
children!)and forget to brace?well you still need to do your abs. Remember
practice makes perfect and that bracing response at varying resistances and
degrees is not innate but practiced. So based on this article I will let Jeanne
be her own judge and in an informed way let her decide whether she needs to do
her abs or not.
PS. If she decides to not do them I will monitor carefully her balance, strength
, coordination and lower back response and if I do see any signs of weakness I
will discuss with her the need to suffuse an ab workout intermittently.
TWO WEEKS LATER
Jeanne has since clarified that she doesn't want the muscle definition but most
of all she doesn't want any roundness of the belly. So, we entirely ommitted
crunches. By eliminating the crunches and working the abs through whole body
movements and engaging the twisting and bending movements her abs have
flattened out entirely again. She has not lost balance, strength or
coordination and her conditioned response is now to pull navel in and brace her
abs. She will not have that 6 pack definition that is so sought after, but that
is her personal choice. For myself personally and all clients who choose to do
so I will continue to do crunches, coming up and working only to the point
where the navel can stay in towards the center of gravity(spine). If the
abdominals pop out at all the belly will develop roundness, and that
conditioned response to pulling in may be weakened. But isn't it great to know
that you can be working your abs all day long, in whatever you are doing, just
brace them and pull in! Voila! Flat abs.
DEBORAH is a highly respected authority in personal training for overall health
and fitness, with more than 22 years of experience and success. Her credentials
include...
Currently licensed Registered Nurse specializing in Rehabilitative Nursing
Medical Exercise Therapist: certified by AAHFRP, an internationally recognized
physical rehabilitation certification
Maternity Specialist Pre & Post Natal certified by Maternal Fitness
Personal Fitness Specialist: certified by NASM, an internationally recognized
certification
Yoga Teacher
Professional Health Member, National Organization of Fitness Instructors (IDEA),
a leading membership organization of health and fitness professionals Deborah
Caruana RN, AAHRFP, NASM, ACE,
http://www.vitalsignsfitness.com
deb@vitalsignsfitness.com
for fitness needs including personal training, books, vitamins and
supplements, and information resource.
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