I WANT ABS TOO!!

By Matthew Woods

ISSA Certified Personal Trainer

Having 20 plus inch arms, a chest that can deflect bullets, and a back that looks like a road map are no longer a primary focus in physical fitness.  What happened to the big muscle bound syndrome that once took over the cultural norm?  Abdominals seem to now wear the physique crown.  Many have or strive for a “six-pack”, and this doesn’t insinuate alcoholic bliss.

The abdominals, or abs for short, are the four primary muscle groups located on the front of the body below the chest and between the ribs and pelvis.  These muscles, like many, provide movement and support proper body posture.  But let’s get down to the point.  How do we get those shapely abs we see in the magazines?  Take a minute, go into the bathroom and look in the mirror.  Now look at your abdominals.  Whether you see them or not, they are there.  If not, you’ve got work to do!

For most men and women, a proper diet is what hinders them from attaining their anticipated figure.  Fat on the body can hide the abdominals to the point where they don’t seem to exist.  Incorporating a low fat diet consisting of 5-6 smaller proportional daily meals will help to increase your metabolism which will aid in fat loss.  Cardiovascular exercises such as jogging, swimming and other dynamic forms of training should compliment your diet.

Working out the abdominals is nothing shy of important.  The abdominals are a varied muscular group, therefore needing a variety of focused exercises.  Here are three basic abdominal exercises and a beginner workout with specific sets and repetitions to help preserve your efforts:

Basic Crunch:  Lay on your back on the floor.  Bend your knees upward while keeping your feet flat on the ground.  Place your hands behind your head with your elbows extended laterally on each side.  Without bending your neck, elevate your upper torso off the ground just high enough to contract your abdominal muscles.  Hold the contraction for about one second before returning to the floor.  Repeat.

Oblique Crunch:  Lay on your back on the floor.  Extend one leg in the air perpendicular of your upper body.  Take your opposite foot and place it behind the knee of the extended leg.  While holding that position, place your hands behind your head with your elbows extended laterally on each side.  Crunch the elbow opposite the bent knee toward that knee.  Contract the abdominal for 1 second before returning to your starting position.  Repeat and finish your set before switching sides.

Leg Rotating Trunk Twist:  Lay on your back on the floor.  Extend your arms laterally on each side of your body placing the palms of your hands flat on the floor.  Extend both legs in the air perpendicular of the upper torso keeping them as straight as possible.  While using your arms and hands to help stabilize, rotate your legs from side to side in a controlled fashion, making sure to touch the floor through each range of motion.  Be sure to keep your back in a secure flat position while attempting this exercise.