6 Reasons (Besides Great Looks) to Strengthen Your Abdominals, and 5 Exercises to do it Properly
by www.SixWise.com
A flat stomach and well-defined six pack will certainly get
you some attention on the beach, but having strong abdominal
muscles goes way beyond physical appearance. Abdominal muscles
are part of your body's core -- a group of 29 muscles around
your trunk and pelvis that make up your center of gravity
-- and they're necessary to support your back, control your
movement and even help you breathe.
Strong abs are much more than skin deep: they support
and protect your back, help prevent injuries, and improve
your posture.
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Strengthening your abdominal muscles will, indeed, make a
trim stomach more defined, but it's also one of the most important
muscle groups to keep strong, and here's why.
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Protect your back and reduce back pain. Strong
abs are necessary for a strong back because they make
up part of the muscular network that keeps your body upright,
supports the spine and allows you to move. When these
muscles are weak, the spine gets more of the burden of
supporting the body, making you more susceptible to back
injury and pain.
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Improve your posture. Your abs are composed of
six individual muscles, each of which affects your posture.
Strengthen your abs, and you'll find you naturally and
comfortably sit straighter and stand taller.
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Feel less fatigued. You use your stomach muscles
constantly throughout the day. A person with weak abs
will have to put in a lot more effort to do the same tasks
as someone with strong abs, hence feeling more fatigued
at the end of the day.
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Lift things (like your infant) easier. Remember
that your abdominal muscles provide much support for your
back. So the stronger your abs, the easier it will be
for you to twist and turn, pick up heavy grocery bags,
lift your infant into a car seat and do countless other
tasks throughout the day.
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Protect yourself from injury. Your abs help make
up your center of gravity, and having strong abs will
make you more stable and balanced. So aside from protecting
your back from injury, strong stomach muscles can help
prevent falls and other lack-of-coordination injuries.
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Perform sports better. Whether you love to golf,
go bowling or play softball, strengthening your abs will
give you a more stable core, allowing you to swing your
club or bat, catch fly balls, and perform a wide array
of other sports movements with greater control and stability.
Plus, you'll be better protected from sports-related injuries.
How to Best Strengthen Your Abdominals
Researchers from the American Council on Exercise (ACE) conducted
an analysis of 13 common abdominal exercises and ranked the
following five exercises top for achieving definite results:
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The Bicycle
Lying flat on your back, raise your knees to a 45-degree
angle. Move your legs in a bicycle-pedaling motion,
while touching your left elbow to your right knee,
then your right elbow to your left knee.
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Source: American Council
on Exercise (ACE) |
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The Captain's Chair
(This uses a piece of gym equipment.) Grip the handholds
of the equipment lightly and keep your lower back
pressed against the back pad. Allow your legs to
dangle below, then slowly lift your knees toward
your chest in a controlled motion. Slowly return
your knees to the starting position.
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Source: American Council on Exercise (ACE)
|
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Crunch on Exercise Ball
Lie with your back on the exercise ball so that
your thighs and torso are parallel to the floor.
With your hands behind your head, or crossed over
your chest, tuck your chin in toward your chest
and contract your abdominals. Your torso should
raise no more than 45 degrees from the ball. To
vary difficulty, move your feet wider apart or closer
together.
|
Source: American Council
on Exercise (ACE) |
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Vertical Leg Crunch
Lying flat with your back on the floor and your
hands behind your head, extend your legs straight
up, crossed at the ankle with a slight bend in the
knees. Lift your torso toward your knees, contracting
your abdominal muscles and keeping your chin off
your chest.
|
Source: American Council
on Exercise (ACE) |
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Reverse Crunch
Lying flat on the floor with your back on the ground,
put your hands beside your head or extend them flat
by your sides. Cross your feet at the ankles and
lift your knees to a 90-degree angle. Press your
lower back to the floor and contract your abs so
your hips rotate and your legs reach toward the
ceiling.
|
Source: American Council
on Exercise (ACE) |
To get the best results, the study's lead researcher, Peter Francis, PhD, recommends
picking several of these exercises and doing them for five
minutes a day.
One More (IMPORTANT) Tip For Great Abs
The exercises above will make your abdominal muscles stronger
-- which is extremely beneficial in and of itself -- however,
if you want your muscles to be seen, you must pay attention
to eating a healthy diet.
"The most important group of muscles and the hardest
to control for abdominal definition are located just above
your chin and below your nose," says Pete Estabrooks,
a personal trainer and founder of Petesclass.com.
Estabrooks advocates eating small meals more often throughout
the day, with foods such as nuts, eggs, meat, fruit and vegetables.
"Now I'm not saying you can't break out of your cave
once in a while and hunt a pack of wild Oreos," Estabrooks
says, "but if it's abdominal definition you're after,
then closer attention to dietary detail is necessary."
This might include limiting alcohol to two to three drinks
per week, and avoiding refined carbohydrates, high fructose
corn syrup and trans fats, according to David Zinczenko, editor
of Men's Health magazine and author of "The
Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep
You Lean for Life."
Finally, you can indulge in these 12 healthy treats, which
Zinczenko calls "superfoods for abs:"
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Almonds and other nuts
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Beans
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Spinach and other greens
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Low-fat dairy
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Instant oatmeal
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Eggs
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Turkey and other lean meats
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Whey protein powder
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Peanut butter
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Olive oil
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Whole-grain breads and cereals
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Raspberries and other berries
Recommended Reading
Good
Posture: The Important Health Benefits of -- and Keys to --
Good Posture
The
7 (Honest) Facts You Should Know About Losing Thigh Fat, Gut
Fat, and Fat in Other "Problem" Areas
Sources
American
Council on Exercise
SeattlePI.com
Spine-Health.com