Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABS

TWO WEEKS PRIOR TO WRITING ARTICLE:

Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs. She has that perfect body for wearing couture as you can see from her Vogue magazine write up in October of 2003. She is the type that doesn't want muscle showing at all, just long sleek 'feminine' lines. We have stepped up her workouts of late because she is getting stronger and we do need to keep up the challenge to maintain that high metabolic burn rate for caloric expenditure, without creating muscle definition. Jeanne doesn't like doing cardio so that's not a solution.

Recently when beginning our workout Jeanne stops, pulls up her t-shirt and shows me her abs. Iam very pleased with what I see, which is the definition of where the lower obliques end and the rectus abdominus (your quadrants, also known as '6 packs') begin. There was strong deliniation indicating the muscles beneath. Jeanne points to it and says " I don't want this." In my shock the only thing I can think to say is "If there were a group of women in hear watching us, they'd all groan at you."

Everyone is different and has different goals. So Jeanne now thinks that she should just not do abdominal exercises and asks "Why do I need to do them, my abs are fine the way they are? Can you write about this in your next newsletter so I better understand why I need to do abs."

I then launch into an explanation of the importance of core work(abs). About how your abs stabilize you and help prevent injury by bracing and tightening. The brain sends a message to the transverse abdominus (remember that girdle muscle we all spent time on, with the breathing exercises) before it tells any other muscle to move. For example, the mind tells the knee to lift but before the quadricep muscles initiates the lifting response the transverse abdominus recieves the message to react by tightening for balance, control and strength. So essentially you brace yourself from your abs and then you initiate the movement, braced and centered. Which is why I constantly repeat "pull your navel in and wrap it around your spine." The more this response is practiced, the more proficient, balanced, coordinated, centered and strong you are plus the flatter your abs are.

There is a highly credentialed school of thought that advocates: "Every exercise, every movement and every activity you do is an abdominal exercise if you draw your belly button in and brace your abdominal muscles. Sit-ups and crunches waste your time and do not produce results." I personally believe that there is not one formula for all bodies. For those that have no lower back problems, ever, plus perfect balance, coordination and that conditioned response to pull the navel in to the spine, I say yes, you don't need to do abs. But for us mere mortals who at times twist, bend and pull things (or children!)and forget to brace?well you still need to do your abs. Remember practice makes perfect and that bracing response at varying resistances and degrees is not innate but practiced. So based on this article I will let Jeanne be her own judge and in an informed way let her decide whether she needs to do her abs or not.

PS. If she decides to not do them I will monitor carefully her balance, strength , coordination and lower back response and if I do see any signs of weakness I will discuss with her the need to suffuse an ab workout intermittently.

TWO WEEKS LATER

Jeanne has since clarified that she doesn't want the muscle definition but most of all she doesn't want any roundness of the belly. So, we entirely ommitted crunches. By eliminating the crunches and working the abs through whole body movements and engaging the twisting and bending movements her abs have flattened out entirely again. She has not lost balance, strength or coordination and her conditioned response is now to pull navel in and brace her abs. She will not have that 6 pack definition that is so sought after, but that is her personal choice. For myself personally and all clients who choose to do so I will continue to do crunches, coming up and working only to the point where the navel can stay in towards the center of gravity(spine). If the abdominals pop out at all the belly will develop roundness, and that conditioned response to pulling in may be weakened. But isn't it great to know that you can be working your abs all day long, in whatever you are doing, just brace them and pull in! Voila! Flat abs.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE,

http://www.vitalsignsfitness.com

deb@vitalsignsfitness.com for fitness needs including personal training, books, vitamins and supplements, and information resource.

---

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

4 Secrets to A Flat Stomach

Do you want a flat stomach? I don't know a... Read More

The Role Of Whey Protein In Achieving Significant Muscle Gain

Most bodybuilders would agree that supplementing with whey protein is... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

NO2 Muscle Enhancing Hemodialator

Whenever I go to the gym and tell a friend... Read More

Shoulder Exercises For Beginning Bodybuilders

The main shoulder muscles that concern bodybuilders are the deltoids... Read More

Increase Your Training Intensity - Pre-Exhaustion

You can only build muscle tissue if you can generate... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More

Targeting Those Trouble Spots

Wouldn't it be great if you could get rid of... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

Exercise The Right Way - The Decline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3

Welcome to article number 2 in our series "Bodybuilding Sins... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people,... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of... Read More

Lift More Now - Weight Less Forever!

It's week three, and you've already learned the importance of... Read More

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More