Part 1 of 2
While “getting fit” might be one of the top New Year goals, “getting six pack abs” might be one of the most popular exercise goals. Recently, long time football and track coach, Si Douaihy, asked how he might strengthen his abdominal muscles (abs) without hurting his back. For years he has been doing traditional sit ups and presently suffers from a chronic lower back problem. I hope this column answers his question.
There are many fallacies related to abdominal exercises that need to be confronted in order to understand how to get a flat stomach. First, you cannot reduce fat in a specific part of the body over another. If you have belly fat, you must lose weight first, in order to allow the underlying muscles to become more visible. If you lose 10 to 15 pounds, it is lost in all parts of the body that have excessive fat, not one area more than another. Second, performing 100 sit up exercises will not guarantee washboard abs. More often than not, those able to perform 100 sit ups are already in excellent physical condition. Furthermore, people often use poor technique and substitute muscles other than the abdominals.
The purpose of this column is to provide abdominal exercise for three levels of participants; Part I: Level I - Poor Fitness Condition (non exerciser), Moderate Fitness Condition (exercises 1-2 days per week). Part II will be dedicated to abdominal exercises for those in excellent physical condition (high fitness level).
All of the following exercises can be performed at home without purchasing any equipment except exercise bands.
Isometric Belly Tuck ( see photo)
While lying on your back with your knees bent and feet on floor, tighten your belly muscles by tucking your belly and flattening your back into the floor. Hold this isometric contraction for 5 seconds, relax and repeat 10 times.
Isometric Belly Tuck With Heel Slide (see photo)
Position same as above. While holding the abs tight, slowly slide one heel up and down along the floor and then the other. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Isometric Belly Tuck With Hip Hike (see photo)
Position same as above. While holding the abs tight, slowly lift one heel up (hike hip) and down to the floor and then the other. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Chair Push – Ups (see photo)
Sit in a chair with arm rests. While holding abs tight, get out of chair using arm rests as little as possible. Hold the position for 3 seconds and return to sitting slowly. Repeat this 10 times. Focus on trunk core stabilization while performing this exercise by keeping trunk stable. Once strong enough perform this exercise without using your arms.
Trunk Rows/Lats in Chair (see photo)
Sit in chair and face door. Attach exercise band to inside door knob and hold in both hands. While holding abs tight, pinch shoulder blades together while performing a “row the boat” movement. Return slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Abdominal Curl (see photo)
Position same as above. While holding the abs tight, slowly curl your upper body as if you were to lift shoulder blades up and curl chest toward knees. Hold for 3-5 seconds and lower slowly. Repeat 5-10 times.
Isometric Belly Tuck With Bike Pedal (see photo)
Position same as above. While holding the abs tight, slowly lift heel up like pedaling a bike while letting the heel tap the floor. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Bicep Curls on Ball (see photo)
Sit on exercise ball with both feet on exercise band. Hold band in both hands, tighten abd muscles and slowly bend elbows up toward shoulders. Lower slowly. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Trunk Rows/Lats on Ball (see photo)
Sit on exercise ball and face door. Attach exercise band to inside door knob and hold in both hands. Tighten abd muscles, pinch shoulder blades together and performing a “row the boat” movement. Return slowly. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Standing Wall/Countertop 45 degree Planks (see photo)
Face a countertop and hold on with both hands. Tighten you abds while lower your body like a plank to a 45 degree angle. Hold the position of 10-20 seconds. Repeat this 10 times. Once strong enough try on one arm at a time and alternate. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Photos: Jen Hnatko
Model: Samantha Snead
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Part II of II – Abdominal Exercises.
