Aug. 10--We all love looking at them. And most of us secretly want them ourselves. We're talking about a flat stomach and sexy, six-pack abs. But what you might think you need to do to get your midsection in this kind of shape might be misguided, if not flat out wrong.
So, whether you've just dedicated yourself to dropping some serious weight or you're a fitness-minded individual who'd just like to carve out a bit more definition, here are a few tips you should follow to get the most out of your ab workouts and help bring your six-pack out of hiding.
Speed and Numbers
Some people think they can literally crunch their way to their desired physique. But Brian Cross, senior program director for Missouri's St. Joseph YMCA, says that's far from the proper approach.
"The biggest misconception is that if they do hundreds of thousands of sit-ups, crunches or any type of abdominal work, it is going to lead to a six-pack," he says.
So, try doing sets with lower numbers at a lower speed. Bob Boyles, strength and conditioning specialist and owner of Body Image Personal Training Gym, says you should swap out 100 fast crunches with sets of 20 to 30 controlled crunches, making sure to go slow on the way up and back down.
"That's going to work your abs more and you're going to feel it more," he says.
Sit-Up Switch-Up
While the crunch and sit-up on the floor are some of the most popular and effective workouts for your abdominals, they are far from the be-all-end-all.
Do your crunches on a Swiss ball to add a greater range of motion and difficulty. Try exercises like seated or hanging knee raises to work your lower abdominals, the area of the stomach that is often ignored and usually stores excess fat. You also could step up to more difficult exercises like using an ab roller or something static like a plank to work your abs, obliques and lower back. A Tired Tummy If you are doing any type of resistance training, you usually allow yourself a day or two of rest between working a particular muscle group, right? So, why in the world are you choosing to work your abs EVERY SINGLE DAY!?!? Mr. Cross says you should treat your abs like any other muscle group, allowing them 24 to 48 hours to recover to get you the best results. Besides, just because you're not targeting your abs specifically doesn't mean they are completely inactive. "No matter what you're doing, your lower back and obliques and abs are still engaged ... (They're) never going to be having a down moment," he says. Fat Chance Even if you do everything we mentioned above, it may be for nothing if your newly strengthened abs are hiding behind a layer of fat. You could be robbing yourself of better results unless you put cardiovascular workouts in the picture. So, in addition to your ab routine, make sure to stay active. A recent article in Muscle and Fitness magazine says that those with a goal of fat loss should do four to six 30- to 60-minute cardio training sessions a week. The Food That Fails You The workouts. The resting. The cardio. All of it put together can't offset the effects of you stuffing your face with the wrong kinds of foods. Whether it's the type of food you eat or the amount, those calories only add up to serious training setbacks. "There has to be the right balance of the calories we consume and the energy to expend," says Sheri Caldwell, a dietician. So, if you really want your six-pack to show, you'd better make some sacrifices. Consume only lean proteins, healthy whole grains, low-fat dairy products and nutrient-dense veggies. Eat many smaller meals and snacks throughout the day to keep your metabolism running high and stay away from abdominal enemies like large portions, fried foods, sugary drinks, treats and baked goods. And for those of you who like to throw a few back to relax and have a good time, know that excess alcohol will only make your journey to a flat stomach that much harder. "There's a reason they call it a beer gut," Mr. Cross says. // var ranNum = Math.round(Math.random()*1000000); document.write('http://content.yellowbrix.com/images/content/cimage.nsp?ctype=full_story&story_id=148458595&id=thirdage&ip_id=McClatchy-Tribune+Business+News&source_id=St.+Joseph+News-Press&category=General+Interest&random=' + (ranNum));// ]]>//
CONTRIBUTE TO THIS STORY
