November Article
The Absolute Truth
By Bev Hillman
Vancouver Personal Training
The battle of the bulge is ongoing. Roughly three out of four adult Canadians have a bulge of abdominal fat that's enough to raise their risk of heart disease, according to an international survey released last month.
Judging by the number of times I'm asked the number one fitness question, "how do I firm my tummy?", I'm
beginning to think that ab anxiety runs right up there with death and taxes. Maybe that's why there are so many myths
about how to tone your midsection. But beneath all the get-fit-quick schemes and goofy ab-gadgets are truths that
can help. There is alot of research and expert advice that will not only debunk abdominal myths but let you know what
does work!
Myth: The crunch is the most effective ab exercise.
Truth: Exercises that put you face-down in a push-up position, or even standing, can give your entire core - abs, back, and other torso muscles - a very challenging workout. During crunches or sit-ups, it's easy to focus on raising your chin and shoulders rather than isolating and tensing the abdominal muscles. Core exercises remove that temptation: Lying prone or standing forces your muscles to support you back and improve your stability.
Myth: You should do your abs every day.
Truth: To make muscles stronger, you must work them until you can no longer maintain proper form; then give then a rest. It's actually during recovery that muscle fibers adapt and strengthen. As with any muscle group, you'll get the best results from training your abs two to three day a week, with a rest day in between. Your abdominals deserve a break along with the rest of your muscles. And, more is not better. The standard recipe for training any body part - whether it's arms or abs - is to do one to three sets of no more than 15 repetitions. Intensity can be increased by either adding resistance, lengthening the lever or going slower. Variety is key!
Myth: You should flatten your back before you start to perform a crunch.
Truth: Your back automatically flattens when you curl up. Instead, focus on hollowing your midsection by pulling in your belly button. This will engage your deepest abdominal muscles, the transversus abdominis, the muscle you need to target for a flatter abdomen.
Myth: To exercise your abs the most effectively, you need to do different exercises that focus on the upper and lower ab muscles separately.
Truth: Some people believe that common ab exercises, like crunches, target only the upper abdominals and other exercises, such as the reverse curl - where you raise your hips instead of your shoulders, only work the lower abdominals. Research shows that these moves actually contract both upper and lower abs. When a muscle contracts, all of it contracts - not just parts of it. Moves that require you to lift your lower body, such as the reverse rotation and the foot push are typically tougher because legs are heavier than the head and shoulders, and therefore require more effort to lift.
Myth: If you still have ab flab, you aren't using proper technique.
Truth: Abdominal exercises will strengthen and tone your muscles but won't burn off the fat surround them. Burn more calories through aerobic exercises (aim for at least 30 minutes of brisk walking or another moderately intense activity every day), and cut out excess calories in your diet. Keep in mind that if you're genetically programmed to store more fat in your abdomen than in other parts of your body, it might be harder to lose.
Your abs get a good workout only when you're doing exercises that target them.
Truth: Your abs and other core muscles are working when you least expect it - when you're walking, running, doing step aerobics, or playing your favourite sport. "You can improve your core control when you exercise by contracting your abs whenever you do any kind of movement from walking to jumping. Not only will this result in a firmer midsection, but it could save you some aches and pains. By maintaining an ab contraction, you'll suffer less wear and tear on your back, neck and knees.
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