It’s time to get your abs in shape!
By Shannon Sutton
Been looking for your abs?
Haven’t seen them in quite some time? Maybe not since high school athletics? Holding on to your “skinny clothes” in hopes that one day they will once again miraculously fit?
Well, it’s time to make it happen!
As we have mentioned before, the key to great overall fitness is comprised of a few equally important factors: a well-balanced nutritional program spread out into five to six, smaller, more frequent “meals,” a consistent cardiovascular routine with plenty of variety and, of course, resistance training.
Consistency is so very important in the formula! Every little thing you do contributes to calorie expenditure. Park a little further away, use the stairs instead of the elevator, walk the dog and play with the kids.
It all helps!
Let’s uncover those long-lost abs. Ab exercises can be done almost anywhere, anytime. No more excuses! Are you sitting down while reading this? Without moving, take a good look at your posture. Are you slouched over? Are your shoulders slumped forward? Is your gut hanging out? Our first ab “exercise” begins right now!
Sit up straight, pull your shoulders back and abs in. Holding your “core” or midsection in is an exercise all in itself! Practicing good posture when you’re sitting, driving, walking, washing dishes, working on the computer, and so on, all pays off over time. Replacing your desk chair with a stability ball really keeps you aware of your posture and helps tighten the abs and obliques.
There are countless exercises and contraptions for training the abdominals. It is good to mix and match. The following are a few of my favorites. Remember that precise form and slow, controlled movements are generally the key to a great abdominal workout.
Hip thrust: Lie on your back with palms face down by your sides for balance. Press your lower back to the floor, pull your navel in, and raise legs up over the hips (perpendicular to floor). With flexed heels, raise your hips and glutes slowly, and return to starting position. [Note: Though this is called a “hip thrust,” there are no “jerky” movements, and we do not use momentum; it’s all about abdominal control].
Straight leg / 90 degree crunch: Begin on your back with legs either straight up from your hips or with knees bent 90 degrees. Press lower back to the floor, support neck with cupped hands, inhale and slowly begin to exhale as you curl your upper body as high as you can (without dropping your chin to your chest) hold for a count, and slowly lower back to starting position.
Reverse crunch: While still lying on your back, palms down by your side, bring your legs up to 90 degrees. Again, press your lower back down, pull in your navel and curl your hips and glutes toward your ribs. Slowly lower your legs back down, and extend the legs out slightly toward floor (without losing contact between lower back and floor).
Crossover crunch/ bicycle crunch: Lie on your back with one foot planted and the other ankle crossed over the knee. While supporting your neck with cupped hands, inhale and press the lower back down, and exhale as you slowly begin to crunch as high as you can, pulling your ribcage toward your hipbone; hold for a count, and slowly lower back down. Be sure to keep your chin up. Switch sides once reps have been completed. This exercise may also be performed by crossing over with the feet slightly elevated, alternating the extended leg with the opposite shoulder. Be sure to squeeze your obliques while performing these exercises.
To increase the degree of difficulty, the exercises can be performed at an incline or with ankle weights. You may choose to perform the exercises as a series, with no rest between sets or implement them throughout your workout while you are “resting” other body parts. I recommend working your abs at least three times a week and varying the type of exercises that you do. Be sure to work your lower back as well! Good luck and train hard!
Shannon Sutton is an independent Certified Personal Trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has helped individuals in the San Antonio area reach their health, fitness and wellness goals for many years.
Contact her at (210) 722-3962. You may email Ms. Sutton at jssutton2003@yahoo.com.
