Beyond being aesthetically pleasing, strong abdominals lead to a variety of secondary health and quality-of-life benefits. Because abdominal toning can be done in so many different ways, at home and at whatever intensity and duration a person chooses, it is an ideal exercise for virtually everyone. Common ways to tone the abs are through crunches, isometric exercises and the Pilates method of exercise.
Benefits
Toning the abdominal muscles has a number of benefits. Strong abdominal muscles create better support for the organs in the abdomen. They will also allow you to retain better posture throughout the day, leading to fewer back and shoulder aches. A well-developed core helps to improve balance, as well as performance in virtually every sport. It can also help people to perform everyday activities, such as lifting items, sitting up and reaching up to grab household items, more easily.
Muscle Groups
The abdominal muscles are made up of five separate groups. Most people pay the most attention to the rectus abdominis, located in the center of the abdomen and which runs from the pubic bone to the bottom of the rib cage. The transversus abdominis runs horizontally across the body and is found behind the rectus abdominis. The external obliques are the outermost muscles, located at each side of the abdomen. They run at an angle. The internal obliques are small, thin and triangular. They are located under the other abdominal muscles. This group supports the organs in the abdomen. The smallest and least well-known abdominal muscle is the pyramidalis; it is located in the lower abdomen in front of the rectus abdominis, just above the pubic bone.
Crunches
Crunches require you to literally "crunch" your abdominal muscles together. To engage them, you either lift your shoulder blades or tail bone off the ground. Performed on a mat or with a cushioned surface below your body for comfort, common crunches include the basic crunch (in which you have your hands behind your head and lift only the shoulder blades off the ground); reverse crunches (in which you bring your legs up and lift your tailbone off the ground); and bicycle crunches (in which you simulate a bicycle motion with your legs as you bring the opposite elbow to each knee). All crunches should be performed in a controlled fashion, avoiding the use of the body's momentum, for optimum results.
Pilates Method
In the Pilates method of toning, you either use a mat or a reformer to engage the body through slow, controlled motions that are coordinated with a special breathing technique to strengthen the entire body, especially the back and abdominal region. Invented during World War I by Joseph Pilates, a German boxer and performer, the method focuses on beginning all primary movements from the core, creating fluid motion, relaxing while exercising and building muscle endurance through time.
Isometric Exercises
The abdominal muscles can also be toned through isometric contraction. In the case of the internal obliques, which run horizontally, isometric toning is the only option to strengthen the muscle group. Isometric toning occurs in Pilates during exercises that require the belly button to be pulled into the spine throughout the motion, but it can also be done through other exercise styles that focus only on the stomach. One common abdominal exercise that is also isometric is the plank, which requires you to balance yourself on your hands or elbows and toes or knees, creating a straight line through the thighs and torso as you pull your stomach in tightly and hold the position. Isometric toning on the abdominal muscles can also be accomplished with good posture, by holding the abdominal muscles in throughout the day, while sitting, standing and walking.
Precautions
Placing too much emphasis on toning the abdominal muscles without properly strengthening the back can cause postural misalignments and eventually lead to back pain. You should also be sure to pull your belly button in toward your spine to protect your lower back, and keep your neck and head in alignment. Misalignments can result in neck and shoulder pain. People with pre-existing health conditions, particularly with regard to the back, should consult with a doctor before doing abdominal toning.
References
- Mayo Clinic
- "Fitness Theory and Practice;" Peg Jordan, R.N.; 1997
- "Basic Weight Training for Men and Women;" Thomas D. Fahey; 2000
- "Young, Sexy and Healthy;" Elma Schnapp, M.D., and Moacir Schnapp, M.D.; 2007
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