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By
T'ai Erasmus, ISSA
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| It's
time to carve your 2-liter into a 6 pack. |
There is only one thing that
completes a well-developed physique, and that is a set of
chiseled abs. Once you are lean, the secret to great abs
is the exercises you choose and how you perform them.
So let's start with a quick description of
skeletal muscle function and construction of the midsection.
There are four sections of the abdominal wall I will discuss.
- The first being the transverse abdominus, originating
from the lower six ribs, iliac crest (hip bone) and
lumbar dorsal fascia (lower back) and inserting into
the pubic bone and sternum. The basic function of the
transverse abdominus is trunk flexion and compression.
- The second is rectus abdominus, originating from
the crest of the pubis and inserts into the cartilage
of the fifth, sixth and seventh ribs. Its' basic function
is to flex the spinal column and to draw the sternum
toward the pelvis.
- Third we have the internal obliques. Originating
from the iliac crest and lumbar dorsal fascia, and
inserting into the lower three ribs and pubic bone.
Flexion, rotation and compression of the abdominal
wall are its' functions.
- Finally we come to the external obliques. Origin
begins from the lower eight ribs at the side of the
torso, in a dove tail fashion, and inserts into the
side of the pelvis. Basic function is flexion, rotation
and compression of the abdomen. That should be enough
information to satisfy you left brain types!
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Now let's talk about the exercises
I recommend and why.
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I personally prefer to avoid the use of conventional
devices and fad created abdominal exercise equipment. From
my experience I have found them to be less effective. The exercises
I have my clients perform have proven time and time again to
be extremely effective in developing, slimming and trimming
the midsection.
(Oh, and before I continue let me clear up one question
I am sure every personal trainer has heard from their
clients before. The question is how can I spot reduce
my abs? You cannot spot reduce the midsection with any
abdominal exercises! Only through proper training and
nutrition can rock hard abs be achieved. There, I said
it!) |
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Getting down to business....
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| I don't recommend sit-ups because the primary
muscle involved in the execution of this exercise is the psoas
muscle. The psoas originates from the head of the thighbone
and inserts into the lumbar spine (lower back). This muscle
has nothing to do with development of the abs and may only
hinder progress. When you perform sit-ups the psoas pull on
the vertebrae of the lower back causing back discomfort and
even pain. Two more exercises to avoid are sidebends and twists.
They will actually make your waistline thicker. Which is obviously
counterproductive to what you are training to achieve. |
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So, to train the abs correctly there
are a number of factors that need to be considered.
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| Firstly, all the air should be expelled from
your lungs and stomach, and abdominals pulled in tight during
every rep and/or contraction. Second, always keep your back
flat by pushing the small of your back into the floor. Third,
think of your abdominals as two sections always starting with
your lower abs first, progressing through your ab routine to
finish with the upper abs. Your ab routine should be one continuous
movement, even though you are changing abdominal exercises
during your set. Remember that it takes time to sculpt your
abs. Through conscious training, nutrition, recovery and attitude,
you can make it happen. |
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are a list of don'ts and a partial list of exercises to try. |
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AB TIPS...
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Avoid side-bends, twists or sit-ups.
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Never anchor your feet or knees.
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Never have air in your stomach or lungs
during abdominal contraction.
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Avoid pulling on your neck to assist
abdominal contraction.
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Avoid arching your back when performing
abdominal exercises.
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Never rest your head on the floor in
between reps, this causes the abs to protrude. Which
is counterproductive.
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Remember Crunches are only a six to nine
inch movement.
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Avoid quick contractions slow and controlled
is optimal.
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Never fall prey to the quick fix; never
depend on the latest fad, or piece of exercise equipment
until you have researched it thoroughly.
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The Exercises:
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Lower abs:
Leg Raises
Bent Knee Leg Raises
Hanging Leg Raises
Hanging Bent Knee Leg Raises
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Upper abs:
Crunches
Knee-in-air Crunches
Reverse Crunches
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T'ai Erasmus is a certified
personal fitness trainer, and sports nutritional consultant
working in Vancouver. To book sessions or a consultation
he can be reached by calling 604-329-7867or by e-mail at
tai@taierasmus.com.
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