A number of myths are attached to abdominal exercises -- namely that if you do enough of them, you'll have a sleek, flat belly. However, if you're exercising to lose weight, it's essential to understand the role spot training plays in your fitness routine. Crunches and sit-ups won't make your tummy look bigger or smaller until you begin to lose body fat -- then those taut "six-pack abs" can emerge.
Understanding Your Abs
Your abdominal muscles have a specific function. These muscles, which run between your ribs and pelvis, provide support for your upper body and hold your organs in place. Several contributing factors determine the shape of your abdominal region, such as your gender, age and body type. Contrary to what you might believe, your stomach is not designed to be perfectly flat, explains Deborah Mullen, a certified strength and conditioning specialist. Rather, your abdominal muscles are naturally rounded. Women entering their 40s typically notice changes in this area of their body. Harvard Medical School notes decreased levels of estrogen that occur during menopause may be linked to increased levels of cortisol, a hormone that promotes increased belly fat.
Exercise and the Abs
If your goal is to slim down and achieve a more well-defined abdominal area, you might want to put crunches, sit-ups and other core exercises on the back burner. The American Council on Exercise, or ACE, notes that targeted exercises aren't helpful for weight loss -- and they only result in building a modest amount of lean muscle mass. If you want your best body shape to emerge, get at least a half-hour of moderately intense cardiovascular activity at least five days a week, or 20 minutes of higher-intensity physical activity three days a week. Supplement your fitness program with strength-training sessions at least twice a week. As for core training exercises, you'll get the best results if you do them in moderation. These are endurance muscles, says the American College of Sports Medicine, and they should not be exercised in the same way you would to build biceps or triceps.
Spot Training Myths
If you're aiming for perfectly rippled abs but still have a lot of body fat to lose first, spot training this area is likely a fruitless endeavor, reports the ACE. Many people turn to performing numerous crunches, sit-ups and other abdominal exercises, believing that this will give them a firm, flat core. But spot training doesn't work for belly fat, says the ACE. Only aerobic exercise and a healthy, reduced-calorie diet will do the trick.
Ab Exercise Recommendations
Ab exercises tone your tummy and also help you build a stronger core, which contributes to better posture and enhanced exercise performance. When incorporating abdominal work into your fitness plan, the ACSM advises focusing on a variety of exercises rather than just one. Ask a fitness professional to suggest an ab workout routine to get even better results. Don't overdo the repetitions; stick with between 15 and 20 repetitions per exercise. To avoid back injury, avoid advanced abdominal exercises such as the yoga boat or raising your legs while lying supine. And give your abs a day off. The ACE indicates that your abdominal muscles need recovery time, just like your other muscle groups.
References
- American Council on Exercise: Should I train my abdominals every day?
- American Council on Exercise: Why is the concept of spot reduction considered a myth?
- American College of Sports Medicine: Abdominal Exercise Programs Most Effective when Targeted for Each Individual
- Simple Fitness Solutions: Truth About Training The Abdominal Muscles
- American College of Sports Medicine: Physical Activity Guidelines
- Harvard Health Publications; Abdominal Fat and What to Do About It; December 2006
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