If you're looking to turn your beer belly into a
bareable belly, there's something you should know
about the traditional abdominal workout: "There is
simply no such thing as spot training," says
personal trainer and fitness expert Kristin
MillerMcEachern.
MillerMcEachern explains that one of the biggest
misconceptions in abdominal training is the
expectation that it helps to flatten the stomach.
Contrary to the claims of endless infomercials
pushing gadgets and gizmos that guarantee spot
reduction, the only way to a svelte stomach is a
workout routine that realizes the need to trim
away the fat on top of the muscle before building
the muscle itself. In other words, while an
intense workout composed entirely of crunches and
other moves that target the abs may get you that
everappealing sixpack effect, it won't be easy
to spot beneath the bulge.
For this reason, MillerMcEachern believes that a
wellrounded program is key to achieving a toned
midsection. She stresses that the very best
abdominal workout comes from combined strength and
cardiovascular training, which work together to
define muscle mass and burn calories.
This is not to suggest that the traditional crunch
is obsolete — it remains the fundamental exercise
for toning and strengthening the upper abdominals.
But the gains of a weekly abdominal routine remain
the greatest when supplemented with the training
of other muscle groups which work the abs
indirectly as well as your favorite cardiovascular
activity, whether that's biking, running, power
walking, or hiking.
When it is time to zone in on the abs, however,
MillerMcEachern points to form, pace, variety,
and frequency as important considerations. While
many assume that the abs should be trained daily
to optimize effects, she warns that overtraining
can be adverse to development. Muscle tissue needs
time to rest and regenerate after being worked.
Accordingly, she recommends working the abs no
more than two or three times a week.
Each session should consist of approximately three
exercises, including at least one that
concentrates on the upper abs and one on the
lower. Each exercise should be executed in two
sets of 15 repetitions, using slow and
concentrated movements that sustain good form
rather than letting the momentum of a rapid pace
do the work for you.
MillerMcEachern stresses that the position of
your arms when executing the crunch affects the
intensity of your workout as well. While placing
your arms across your chest is often considered
standard form, placing your fingers behind your
ears or extending your arms straight above your
head will increase both difficulty and intensity.
Whether you're using your school's fitness center
or sticking to the confines of your dorm,
MillerMcEachern stresses that variety is an
important factor to consider when toning your abs.
Even if it's as simple as switching the order of
your chosen exercises, creative manipulation and
slight variation of the traditional crunch will
keep your body guessing, so you avoid the training
plateaus that occur when your muscles adjust to a
consistent stimulus.
For those heading to the gym, nautilus equipment,
free weights, and other machines offer easy
alternatives to the basic crunch. For those
staying at home, MillerMcEachern recommends
investing in a physioball, with which exercises
ranging from beginner to advanced can be
performed. Since the ball utilizes your own
bodyweight, you won't need extra weight to train,
though tubing can be added to increase the
intensity of the workout.
However you choose to mix it up, remember that
only a wellrounded program coupled with a healthy
diet and perseverance will render a toned
midsection you'll be proud to bare.
Kerri Bowen has a totally toned tummy.
