Part 29 - Who Wants a Six Pack?
Well unless you already have one, that question is somewhat rhetorical. Furthermore, popular culture has its own ideas about: “awesome abs” which often contradict a good understanding of what you really need to get a wash board stomach. My aim this month is to shatter the myths.
Story Highlights
- Shop Bought Bodies
- Ineffective Gym Sessions
- Core Stability
- On The Road Exercise
- The Plank
Shop Bought Bodies
I challenge you to flick through the vast array of shopping channels available today and count the number of magic solutions on the market - designed to give you the: “abs you've always wanted.” What's more after a while you might even be convinced that strapping electrodes to your belly while watching neighbours, is the fastest route to a better body. This method is about as beneficial as drawing on a six pack on with eye-liner.
Such advertising does of course explain the current demand for abdominal work in health clubs, both in individual training programmes and group fitness sessions. As a group training instructor I don't normally work one-on-one with my clients, but I often find myself staring in amazement as I watch others working out.
Ineffective Gym Sessions
A classic specimen is the distinctively overweight new member who is convinced that the number of sit-ups is directly proportional to both fat-loss and stomach toning. Weight loss can not be targeted on specific regions and can only be achieved by increased levels of activity and a lower calorie intake. Furthermore pumping out an infinity of repetitions is certainly not an effective way to develop strength and muscle definition.
Core Stability
The concept of core stability also requires a little clarification. The aforementioned six pack is formally known as the rectus abdominus and is in the outermost of four layers of muscle. These muscles control and stabilise the region between the ribs and the pelvis. So although it's the only core muscle which we can actively see, there is indeed much more depth to this story.
The function of the rectus abdominus in the bog standard sit up is to move the rib cage and the pelvis closer together - against a resistance, namely the weight of the upper body. Surprisingly enough this action is encountered in general activity - whether it be every day life or intense training. In fact in order to protect the lower spine, it is often the case that we must engage the lower back muscles in order to prevent any damage.
On The Road Exercise
Here's a simple exercise which allows you to find a safe and strong position in which to hold the core.
Lie flat on you back on the floor - it must be a reasonably hard surface. Place your hands under the lower back so that the fingers are touching and the palms are face down. Now stick your belly in the air, arching the spine but being careful not to go too far. Slowly bring the back down until it sits firmly on top of the fingers. Here it often helps to think of the belly button being pulled towards the floor from below. Now release the hands, holding the position with the lower back. In order to feel the abdominal contraction a little more, raise the hands and send them back over the head, without moving the lower back from its new position.
Making a mental note of this feeling, stand up with the feet directly under the hips and once again engage the core to the position you found on the floor. Roll the shoulders up, back and down so that the chest is proud. I bet you feel taller! Now relax and see what happens. Does your bum stick out? Do the shoulders slump forwards? By constantly reminding yourself to assume proper posture, whether seated or standing, you will eventually train the body to adopt it naturally.
The Plank
Remembering the core position in the aforementioned exercise, place yourself face down, supported on the forearms and knees with the shoulders directly above the elbows. A progression is to lift from the knees to the toes, but you must maintain a straight line from whichever point is in contact with the floor. So keep your bum down but hips off the floor and hold it there for as long as possible. Focus on drawing the belly button in and as soon as the core is no longer stable - rest. Repeat this three times with 30 seconds to one minute in between. Stretch by lying flat on the back - lengthening the whole body from fingers to toes.
Maintaining a strong core throughout all activities - picking stuff up, walking, running, climbing or even when seated on long train journeys - will enable a much greater use of external muscle groups as well as greatly reducing the risk of injury and back pain. This also aids digestion and promotes confidence by making you look taller and thinner!
Next month we'll be looking at a range of strength and conditioning exercises which can be done in the absence of gym equipment. I'll build in the ideas that have been introduced over the last few months and focus on the techniques which are often overlooked. Until then.
- David Haw
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