Abdominal exercise can be performed as a floor exercise, or on various types of abdominal exercise equipment. Determining the so-called best abdominal exercises. is a hot topic among fitness enthusiasts. It is the subject of many debates, as well as an infinite variety of misconceptions.
Misconceptions About Ab Exercise
Despite the claims of late-night television infomercial celebrities, it is impossible to "lose inches" with abdominal exercise. Aerobic exercise and diet modifications are the only way to reduce abdominal fat. In fact, the Federal Trade Commission has charged three manufacturers of home abdominal exercise equipment with making false claims. These include the Ab Energizer, Ab Tronic and Fast Abs.
Features of Abdmoninal Exercise
Abdominal exercises are only effective if they work all parts of the abdominal muscle. For example, the rectus abdominus muscle is the most outer layer of abdominal muscle. It is worked during flexion exercises, such as crunches and full sit-ups. The obliques are the muscles that run diagonally across the abdominal area. They are worked when the torso is rotated from side to side. The transverse abdominal muscle is also referred to as the core. This is your deepest layer of abdominal muscle. It is activated when you voluntarily draw your belly toward your spine. The transverse abdominal muscle is also active in exercises that require balance.
Benefits of Abdominal Exercise
Although ab exercise will not flatten the belly, this type of conditioning will add tone and definition. Abdominal exercise can help improve posture. In some cases, if there's a muscular imbalance between the abdominal and lower back muscles, abdominal exercise can reduce back pain.
Expert Insight About Abdominal Exercise
The American Council on Exercise, also known as ACE is a research and certification body for fitness professionals. In the May/June, 2001 edition of "ACE Fitness Matters," the organization posted the results of a study it had funded about abdominal exercise. The article was appropriately titled, "New Study Puts the Crunch on Ineffective Ab Exercises." Dr. Peter Francis at the Biomechanics Lab at the San Diego State University conducted the study, which involved 30 healthy male and female subjects.
The study participants were asked to perform a variety of exercises, which included various types of crunches and other body weight exercises, as well as abdominal exercises on the stability ball, the Torso Track, the Ab Roller and the Ab Rocker. The captain's chair, the bicycle maneuver and the exercise ball were the top exercises for the rectus abdominus, and the captain's chair, bicycle maneuver and reverse curl were best for the obliques. It's interesting to note that for both muscle groups, the Ab Roller, Ab Rocker and Torso Track were either in the middle or end of the list in terms of their effectiveness. Considering that these machines cost over $100, rethinking their purchase may be advisable.
Warnings
Abdominal exercises should be performed with meticulous form. Additionally, certain physical conditions may preclude specific types of abdominal exercise. For example, people with exceptionally tight hip flexors, which is usually coupled with a tendency to hyper-extend the lumbar spine should avoid low leg raises. Pregnant women should avoid supine abdominal exercise after the first trimester.
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