Remember doing sit-ups in gym class? Almost anybody you talk to
is on a quest for a flat stomach. You might say that some people
are obsessed with obtaining a
“six pack” or a “washboard” belly. We all seem to desire a trim
waistline for our own reasons. However, as time goes on, we
continue to learn more about the physiology of abdominal muscles.
The “traditional” sit-up is actually inefficient for working the
targeted muscles. Sit-ups primari
ly use the hip flexor muscles, which run from the lower back
around to the front of the thighs, to pull you up to a sitting
position. The effect on your abdominal area is minimal. In this
case, the hip flexors are doing all the work, and the abdominal
muscles are merely stabilizing.
Remember doing sit-ups in gym class? Almost anybody you talk to is on a quest for a flat stomach. You might say that some people are obsessed with obtaining a “six pack” or a “washboard” belly. We all seem to desire a trim waistline for our own reasons.
However, as time goes on, we continue to learn more about the physiology of abdominal muscles. The “traditional” sit-up is actually inefficient for working the targeted muscles. Sit-ups primarily use the hip flexor muscles, which run from the lower back around to the front of the thighs, to pull you up to a sitting position. The effect on your abdominal area is minimal. In this case, the hip flexors are doing all the work, and the abdominal muscles are merely stabilizing.
It should also be noted that the “traditional” sit-up is detrimental to your back. The position, which causes your back to arch excessively, results in the vertebrae grinding in your lower back. This effect contributes to chronic lower back pain later in life.
In addition, any exercise that anchors your feet under something (i.e. a dresser or bed, as we might do while performing a sit-up) put further undue stress on your lower back.
A safer, more effective way to work the abdominals directly, the exercise that is often referred to as a “crunch,” must center around pulling your chest towards your pelvis. Start with your thighs at a 90-degree angle to the chest. The hip flexors have nowhere else to move, so the intended muscles are doing the work. You might also want to keep your toes pointing up, as this helps maintain the pelvic tilt.
There are many ways to properly perform a “crunch.” In any of them, it is important to be sure that your back is stabilized, and not arching, as it does in a sit-up.
When we exercise this region, we tend to do it in sections – namely lower, obliques, and upper. The fact is that there are not separate muscles that we can isolate. All the variations we do stress the entire abdomen. There are, however, “clusters” of muscle that are separated by connective tissue.
Which brings me to me to my original point … that “six pack” or “washboard” belly that so many of us strive for. An effective exercise will tire the entire muscle out in less than 20 repetitions. Overloading the muscle will do it more harm than good.
The fact of the matter is that doing exercises for the abdominal muscle will tone and strengthen them. Anybody can achieve stronger, more defined abs. It may even give you the look you have been searching for.
However, a common misconception is that doing all these exercises will also burn the fat around our middles and give us the flat stomach we so desire. This is not the case.
Truth be told, is that there is no such thing as “spot reduction.” All the crunches in the world will not diminish any layers of fat that cover the muscles. This is true for any body part.
It is important to remember that posture also contributes to the appearance of your abdominals. If you have poor posture, you will look as though you have a “pot belly.” Conversely, if you stand up straight, your mid-section will seem much trimmer and you will have a much more balanced look.
Are crunches worthwhile? Absolutely! Strong abdominals are important for back and trunk (upper body) stability. Looking for defined abs? Aerobic activity and proper diet, combined with abdominal-specific training is the way to go.
If you are unsure of proper techniques or are not clear how to get started, feel free to come in to Mavericks Sports Club-Morgan Hill (bring/mention this article and join for $75 plus last month only and get February FREE) and talk to me or feel free to contact me @ (408) 776-1617.
Karen Frost is the Personal Training Director for Mavericks Sports Club in Morgan Hill. She holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant.
