Abdominal Training

by Janice Burdon

March 2006

Strengthening Deep Down

We all want it - the flat stomach!  Women after childbirth complain of excess fat around the abdominal area.  Although we cannot spot reduce, we can certainly, with the help of healthy eating and core strengthening, tighten the abdominal wall. 

We have a misconception about abdominal training.  Studies have shown that the traditional crunch exercise helps to strengthen the superficial rectus abdominus muscle but does little for the deep lying transversus abdominus muscles, which are responsible for core strength.  The rectus abdominus runs up from the pubic bone to the bottom of the sternum and lower rib cartilages. It is responsible for flexing the trunk and not functional in supporting the back. 

Performing crunches can also pull the neck and around the shoulders causing neck pain.  In addition to the crunch, the full sit-up is also questionable.  When doing a full sit-up the powerful hip flexors do most of the movement, so you end up with strong hip flexors instead of strong deep abdominal muscles.  Many repetitions with rapid speed can aggravate your lower back causing long term injuries.

So how do we get a slim, trim midsection?  The best way for building a firm, toned midsection is to build all the muscles of the core - abs, back and side stabilizers (obliques.) The transversus abdominus is the deepest of the four abdominal muscles. It wraps horizontally around your waist and stabilizes the lumbar spine by narrowing the abdominal wall.  It is considered the 'girdle of strength.'  When the abdominal core is strong we prevent lower back pain and can move effortlessly with balance and strength.

After my second C-section, I was discouraged with my abdominal area.  After studying about core strengthening, I adapted an abdominal program, which I feel comfortable doing six days a week for 15 minutes.  I will never lose that flab of skin due to the caesarean surgery, but I feel confident and strong in my abdominal wall to be able to wear tight clothing comfortably.  It is not in how you look but how you feel about yourself that counts.  If you feel strong, you will look strong.  In addition, it is not in the quantity of repetitions you do that is most effective but the quality of the exercise you perform.

Here are just two of the exercises I've adapted that have helped me build core endurance and strength.

TIPS:  Do 2 or 3 repetitions of each exercise
            -  Perform exercises on a solid surface
            -  Make sure you are warmed up before doing any exercise - afternoon is preferable
            -  Always do the basic version of the exercise before going on to a harder challenge
            -  Breathe throughout the exercise
            -  Always keep a neutral spine, no sagging spine
            -  These exercises can be done on the forearms until you build up the strength for the more advanced version (shown in the picture).  People with carpal tunnel syndrome should perform these on their forearms.

EXERCISE A:  FORWARD PRONE PLANK                       

            -   Hold position for 15-30-60 seconds, building up 5 seconds a week
            -   Keep looking down - keeping spine in neutral, no sagging back
            -   Hold abdominals tight
            -   Think long, pull through the crown of your head, lengthening your body

*  To add difficulty, lift one leg and hold 5-10 seconds - do not twist hips outward

EXERCISE B:  SIDE PLANK                            

            -   Keeping one foot in front of the other helps with balance
            -   Once again this exercise can be done on the forearms
            -   Keep neutral (lateral) position - no turning forward or backward
            -   For people who are heavier in weight - the bottom leg can be bent behind you to make lifting easier while the top leg is suspended in the air

*  To add difficulty, dip the pelvis up and down no more than 1-2 inches from the floor (This version should be done on the forearms)

Remember that strength only happens with persistance and faithfulness.  Set a time aside at least 4-5 days a week to do these exercises and you will reap the benefits of a stronger abdominal core. 

Smile and Keep Fit!                          

 
Janice Burdon is a Can-Fit and McGill Certified fitness instructor
For questions and comments, or additional information, please contact Janice at burdon4souls@nexusisp.com