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by Deborah
L. Mullen,
CSCS
 The
fact that
millions of
people
desire a
trim waist
is what
keeps the ab
equipment
industry
booming.
Unfortunately,
many of the
abdominal
exercise
gadgets on
the market
are
ineffective
and
sometimes
even unsafe.
The
advertisements
for these
products
perpetuate
misconceptions
about what
really works
and what
doesn't.
Spot
Reduction
"Trim" is a
word used
frequently
in abdominal
products. In
reality, no
exercise
equipment
will trim or
reduce your
waist. If
you haven't
heard by
now, you
cannot spot
reduce fat
(except by
liposuction!).
So don't
believe ANY
abdominal
toning
equipment
advertisement
that
promises to
decrease fat
around your
waistline.
The fact is
that ab
exercises
will train
your
abdominal
muscles, but
you will
have the
same layer
of fat
sitting on
top of these
muscles
unless you
create a
calorie
deficit by
burning more
calories
than you
consume. The
most
effective
combination
is aerobic
exercise,
strength
training and
healthy
eating
habits. You
might not
like this
answer, but
it is the
only one
that will
work in the
long run.
Don't look
for
quick-fixes--as
we all know,
if it sounds
to good to
be true, it
probably is!
The
Flat-Stomach
Myth
Many people
are on a
quest to
achieve a
"flat
stomach".
The
obsession
with the
abdominal
area can
cause
frustration,
anxiety, and
can even
lead to
eating
disorders.
Unfortunately
for many
people it's
not
physiologically
possible to
achieve a
flat-stomach.
Our
abdominals
aren't
designed to
be flat.
Instead, the
abdominal
muscles form
a rounded,
not flat,
shape.
Gender, age,
and
individual
body types
can effect
the size and
shape of
your
abdomen.
This is
especially
true of many
healthy and
fit women
who, when
they reach
about 40
years old,
tend to get
a lower
abdominal
"pooch" due
to hormonal
changes.
So instead
of worrying
about
something
you can't
change, try
focusing on
something
you
can--like
your
posture.
Poor posture
can
contribute
to a "pot
belly" look,
while good
posture can
add to a
trimmer-looking
physique.
Good posture
consists of
a slight
bending of
the knees,
contracting
the
abdominal
muscles to
point the
tailbone
toward the
floor, and
keeping your
shoulders
back and
your head
balanced on
your neck
(not leaning
forward).
Think of a
string
attached to
your head
which is
being pulled
upward.
Better
posture will
make you
feel taller
and slimmer.
Effective
Abdominal
Exercises
Standard
Crunch:
Lie on back
with knees
bent. Lift
your
shoulders
off the
floor,
concentrating
on moving
your ribs
towards your
hips.
Pretend a
grapefruit
is under
your chin so
you don't
move your
head.
Easier:
hands on
chest.
Harder:
Hands on
sides of
head, but
don't pull
on head.
Hardest:
Hands
straight out
above head.
Go slow and
keep
breathing.
Try 2
seconds up,
hold for 2
seconds,
then 2
seconds
going down.
Reverse
Curl:
This targets
the lower
fibers of
the front
abdominal
muscle and
also the
side
abdominals.
Lie on your
back and
bend your
knees toward
your chest
as far as is
comfortable,
keeping hips
on the
floor.
Contract
your
abdominal
muscles to
lift hips
off the
floor and
bring knees
toward
chest. Don't
swing your
legs!
Concentrate
on using
your abs to
lift your
pelvis
toward your
lower rib
cage. Go
slow and
keep
breathing.
Easier:
Hands on
floor.
Harder:
Elbows on
floor, hands
in air.
Combination
Crunch:
Do the
standard
crunch and
the reverse
curl at the
same time.
If you need
a
challenging
abdominal
exercise,
this will
work great.
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