| The fact that millions of Americans desire a | | | | and gender determine the shape of your |
| trim waist is what keeps the ab equipment | | | | abdomen. That said, with the proper |
| industry booming. Unfortunately, many of the | | | | exercises, you can improve the abdominal |
| abdominal exercise gadgets on the market are | | | | muscles. The abdominal muscles react to |
| ineffective and sometimes even unsafe. The | | | | resistance training just like any other |
| advertisements for these products perpetuate | | | | muscle group. Performing 100 biceps curls is |
| misconceptions about what really works and | | | | not the proper way to overload the |
| what doesn't. | | | | biceps--neither is doing 100 crunches to work |
| | | | the abdominals. Effective exercise will |
| Spot Reduction | | | | fatigue muscles in less than 20 repetitions |
| | | | and will produce better results. |
| "Trim" is a word used frequently in ab | | | | |
| products. In reality, no exercise equipment | | | | You can achieve results without any |
| will trim or reduce your waist. If you | | | | equipment. You can even work your abdominals |
| haven't heard by now, you cannot spot reduce | | | | by performing a "pelvic tilt" while sitting |
| fat (except by liposuction!). So don't | | | | in a chair. This method can strengthen your |
| believe ANY abdominal toning equipment | | | | abdominals for better posture and for |
| advertisement that promises to decrease fat | | | | supporting the back. People with weak abs |
| around your waistline. The fact is that ab | | | | find this very helpful and easy to do. Other |
| exercises will train your abdominal muscles, | | | | exercises: |
| but you will have the same layer of fat | | | | |
| sitting on top of these muscles unless you | | | | Standard Crunch: |
| create a calorie deficit by burning more | | | | |
| calories than you consume. The most effective | | | | Lie on back with knees bent. Lift your |
| combination is aerobic exercise, strength | | | | shoulders off the floor, concentrating on |
| training and healthy eating habits. You might | | | | moving your ribs towards your hips. Pretend a |
| not like this answer, but it is the only one | | | | grapefruit is under your chin so you don't |
| that will work in the long run. Don't look | | | | move your head. Easier: hands on chest. |
| for quick-fixes--as we all know, if it sounds | | | | Harder: Hands on sides of head, but don't |
| to good to be true, it probably is! | | | | pull on head. Hardest: Hands straight out |
| | | | above head. Go slow and keep breathing. Try 2 |
| The Flat-Stomach Myth: | | | | seconds up, hold for 2 seconds, then 2 |
| | | | seconds going down. |
| Many people are on a quest to achieve a "flat | | | | |
| stomach". The obsession with the abdominal | | | | Reverse Curl: |
| area can cause frustration, anxiety, and can | | | | |
| even lead to eating disorders. Unfortunately | | | | This targets the lower fibers of the front |
| for many people it's not physiologically | | | | abdominal muscle and also the side |
| possible to achieve a flat-stomach. Our | | | | abdominals. Lie on your back and bend your |
| abdominals aren't designed to be flat. | | | | knees toward your chest as far as is |
| Instead, the abdominal muscles form a | | | | comfortable, keeping hips on the floor. |
| rounded, not flat, shape. Gender, age, and | | | | Contract your abdominal muscles to lift hips |
| individual body types can effect the size and | | | | off the floor and bring knees toward chest. |
| shape of your abdomen. This is especially | | | | Don't swing your legs! Concentrate on using |
| true of many healthy and fit women who, when | | | | your abs to lift your pelvis toward your |
| they reach about 40 years old, tend to get a | | | | lower rib cage. Go slow and keep breathing. |
| lower abdominal "pooch" due to hormonal | | | | Easier: Hands on floor. Harder: Elbows on |
| changes. | | | | floor, hands in air. |
| | | | |
| So instead of worrying about something you | | | | Combination Crunch: |
| can't change, try focusing on something you | | | | |
| can--like your posture. Poor posture can | | | | Do the standard crunch and the reverse curl |
| contribute to a "pot belly" look, while good | | | | at the same time. If you need a challenging |
| posture can add to a trimmer-looking | | | | ab exercise, this will work great. |
| physique. Good posture consists of a slight | | | | |
| bending of the knees, contracting the | | | | Ab Exercises on the Ball |
| abdominal muscles to point the tailbone | | | | |
| toward the floor, and keeping your shoulders | | | | There are some legitimate ab products like |
| back and your head balanced on your neck (not | | | | the exercise ball (aka swiss, gym, stability |
| leaning forward). Think of a string attached | | | | ball, Fitball), which has been used by |
| to your head which is being pulled upward. | | | | physical therapists for decades. It's one of |
| Better posture will make you feel taller and | | | | the safest and most effective training |
| slimmer. | | | | devices for the abs and low back. Lying on |
| | | | the exercise ball, your hips curve down so |
| Effective Abdominal Exercises | | | | you start your exercise at a greater range of |
| | | | motion than you would lying flat on the |
| As mentioned earlier, ab exercises won't | | | | floor. This means more of the abdominal |
| reduce fat from your waistline. Genetics, age | | | | muscle gets trained. |