We’ve all seen the infomercials on amazing abdominal equipment promising us a “six-pack” in a week, or something crazy like that. Now, I admit that I’ve been guilty of buying into some of the products, because who wouldn’t want to find the fast and easy way to achieve goals? The truth is, the only way to really achieve that toned tummy is just like we have always been told: diet and exercise.
Before going any further I’d like to clear up some misconceptions about training your abdominals. First, no amount of crunches will get rid of the excess fat around your midsection. If your abdominal workout is not coupled with regular cardiovascular exercise and proper nutrition, then you will be setting yourself up for frustration. Even though your abs might be getting stronger, that tummy won’t be getting leaner and healthier. A second misconception is that the more crunches you do, the better. There are no hard and fast rules as to the number of reps one should do (I would recommend starting with 10 and then increase that number as your abdominals become more conditioned). Another important thing to remember when training your abdominals is proper technique.
Here are some of the most effective abdominal exercises working the rectus abdominus (the muscles in the front of your abdomen) and the obliques (the muscles at the sides of the abdomen) and how to properly do the exercise.
Bicycle—Lie on the floor with your lower back pressed into the floor or mat; rest your legs on the chair. Place your hands gently behind your head and crunch up, twisting the right elbow towards the left knee. If you can, try to lift your left knee to meet the right elbow. Alternate touching your left elbow to the right knee, then right elbow to left knee.
Side-to-Side—Lie on the floor with your legs on the chair and your hands palms down on the floor. Engage your abs and reach to the right side lifting your shoulders off the floor. Repeat to the left side.
Vertical Leg Crunch—Lie on the floor with your lower back pressed into the floor or mat. Place your hands behind your head and extend your legs toward the ceiling (you can cross them at the ankles, if you like). Lift your torso toward your knees, keeping your chin off your chest, pause at the top and then slowly lower.
Reverse Crunch—Lie on the floor with your lower back pressed into the floor or mat. Put your hands by your sides and raise your legs to about 90 degrees. Using the lower part of your abdominals, (not your hips or legs) contract your abs and bring the knees slightly toward the chest, pause at the top and then slowly lower to starting position.
Crunch with a Heel Press—Lie on your back with your legs extended to the ceiling. Contract your abs so that your head and shoulders come slightly off the floor (just like you do for the vertical leg crunch). Continue to crunch while pressing your heels toward the ceiling (your body will form a U-shape), pause at the top, then slowly lower to the starting position.
Now, you have five new or maybe not-so-new exercises to help you get closer to you tummy toning goal. I am not promising “abs of steel” in a day, but with 30 minutes of cardiovascular exercise, at least three times a week, you will definitely be on your way to a leaner and healthier tummy.
