WANT A FLAT STOMACH?

Try these exercises and devices to tone your abs and core.

By Linda Melone

If you recently began an exercise program, you likely did so to lose weight or, put less eloquently, “to get rid of this gut.” Like the fruitcake you shoved in the back of the refrigerator after the holidays, those excess pounds you gained will be there next year, too, unless you take action.

Your approach to that plan of action, however, will determine your level of success. Vowing to begin each day with a hundred sit-ups sounds virtuous but accomplishes little on its own ­ and could do more harm than good. Gyms overflow with well-meaning exercisers pumping away furiously on ab rockers and crunch machines as if speed, alone, could melt fat. Yet, rarely does anyone exhibit a dramatic physique transformation as a result.

There are a number of reasons for this. For one, spot reducing doesn’t work. A lean, tight midsection results from an overall healthy lifestyle. This may sound so “old school” in an era when you can download a thousand tunes on a device the size of a Chiclet; but nonetheless, the fitness models you see on the Bowflex commercials did not get their rippling abdominals subsisting on a diet of bacon double cheeseburgers and beer. It takes self-discipline and planning.

The big picture

Although this article focuses on the most effective stomach-flattening exercises, that’s only a small part of the total picture. An effective ab-flattening program must also include:

A healthy diet consisting of:

• Small meals eaten throughout the day, each containing protein and a healthy carb
• Portion control and calorie needs to meet your goals
• Limited junk food, fast-food and alcohol
• An abundance of fresh fruits, whole grains and vegetables

Regular cardiovascular exercise:

• A minimum of thirty minutes a day most days of the week

Weight training:

• Total body workouts two to three times a week, including core and abdominal exercises

The right genetics:

• If you have trouble losing weight from your midsection, take a look at your parents. If a round shape runs in the family (even when you’re at a healthy weight), then apples are the fruit of your family tree. This may make it harder for you to flatten this area, but you can still shoot for your personal best.

Abdominal muscles vs. the core

If you focus only on crunches to tone your middle, you’re missing the fitness boat. Crunches work predominantly the outer abdominal muscle, the rectus abdominus (responsible for the “six pack” appearance) but does little for the underlying “core muscles.”

Twenty-nine muscles make up the core, from the diaphragm to the pelvic floor. Forming a network of interactive stabilizers, they support the spine like a corset. The deepest of the abdominal muscles and the center of the core, the “transverse abdominus,” or TA, wraps around the pelvis just below the rib cage. All movements originate from the core, which is why it’s sometimes referred to as the “powerhouse.”

The TA plays a major supporting role in sports activities. “Whenever a person hits a tennis ball or swings a golf club, the TA is the first muscle to fire,” says Jennifer Hibl, owner of South County Physical Therapy and Pilates. “If it’s weak, other muscles take over to compensate, and that’s where you have problems and imbalances.”

Consequently, creating a stable midsection requires working from the inside out. “Everyone thinks they can flatten their stomachs by doing endless crunches,” says Hibl. “But working the outer muscles without core strength creates an unstable spine and a greater chance of injury.”

Got core?

You use your TA more often than you may know. For example, sneezing and coughing activates this main core muscle ­ which is why abdominal muscles ache when you have a prolonged cough.

Here’s how to find and activate your core: stand with knees bent, shoulder-width apart, leaning forward into a squat, your body at a 45 degree angle to the floor, as if waiting for a tennis ball return. Take one hand and place it over your belly button and, as you exhale, focus on pulling your belly button up and in toward your spine ­ without holding your breath. Optionally, you can also try lying on your back on the floor with knees bent and pulling your belly button toward the floor.

You can practice this isometric “drawing in” exercise while driving or sitting at your desk ­ activities that weakened your core in the first place. Activating these muscles while gardening, vacuuming or doing any other bending and twisting motion will help prevent back pain as well as tighten your core.

Basics of flat-stomach exercises

When performing any abdominal exercise, think quality not quantity. It’s more important to use good form than to see how many crunches you can do in a minute (although that is, unfortunately, still a measure of abdominal strength in some gyms).

Also be sure to slowly exhale as you contract your abdominal muscles when you perform each move. If your muscles push out as you work them, you’re not activating the TA and may strain your lower back. If your back hurts, stop or adjust your position until you feel the work only in your abdominals. Perform the exercise until the muscles fatigue or you start to lose good form.

Best core exercises

A complete exercise routine contains those for both core and outer abdominals. Any exercise that challenges balance, like sitting on a stability ball (the large, colorful inflated balls found in every gym) potentially activates the core ­ “potentially” because you can manage to balance by frantically waving your arms and legs, which would keep you on top of the ball but do little for your core. You’ll need to sit up straight and draw in the bellybutton as described previously. Standing on a balance board or inflatable dome creates a similar balance challenge and would also do the trick.

Although there is a crossover of core and abdominal exercises, the following exercises are most helpful in developing core strength:

The bridge:

• Lie on your back with knees bent, feet positioned directly under your knees, arms at your sides, palms down.
• Exhale and slowly lift your hips off the ground until your knees, hips and shoulder joint form a straight line.
• Hold for a couple of seconds, then slowly lower hips and repeat 10 to 15 times.

Abdominal crunch on a ball:

• Sit on the ball and roll out, lowering yourself onto it, until the ball rests under your mid/lower back.
• Place your fingertips lightly behind your head with elbows out to the side.
• Contract your core muscles, pulling your belly button in, exhale and lift your torso off the ball, pulling your rib cage down toward your hips.
• Slowly return to the starting position and repeat until muscles fatigue. (This may also be done on the floor with a loosely rolled-up towel under your lower back.)

Plank (a.k.a. The Hover):

• Lie face down on a mat resting on your forearms with palms flat on the floor.
• Push off the floor, raising up onto your toes while resting on the elbows.
• Keep your back flat and do not allow your hips to raise.
• Contract your core and abdominal muscles and hold for 20 to 60 seconds. Repeat three to five times.

Quadruped:

• Get on your hands and knees on the floor.
• Tighten your core muscles by pulling your belly button towards your spine.
• Keeping your head neutral (don’t look up), raise your right arm until it’s parallel to the floor like a pointer dog. At the same time, extend your left leg so your foot points in the opposite direction.
• Hold a couple of seconds and repeat with left arm and right leg, remembering to breathe and hold in the abdominals. Repeat 8 to 10 times each side.

Best and worst abdominal devices

When insomnia strikes, there’s nothing more sleep-inducing than watching a 45-minute exercise equipment infomercial. If you fall asleep before you open your wallet, there’s no harm done. But you can easily find yourself wide awake again counting the money you wasted on useless equipment that promised miracles. Here’s what works.

Consumer Reports and the American Council on Exercise teamed up to evaluate three infomercial abdominal toners, the Body Dome, Ab Swing and Emson Smart Abs. Promotional statements like “lose a pound a day,” “totally transform your body in two weeks,” and “lose ten pounds and two inches in two weeks” were, for the most part, bogus.

The Body Dome, an inflatable half-sphere connected to four cords used for strength training, worked similar to a stability ball and fell far short of its promises. At $140, opt for a $30 ball instead and pay a trainer to help you with form.

When shopping for an abdominal device ­ or any strengthening device for that matter ­ beware of “swings,” “lounges” or any other word associated with leisure. The Ab Swing promised a “total body transformation in 14 days” but they left out the part where you have to eat less, typical of many exaggerated claims. Also, this device could easily tip over if you lean too far to the side.

Finally, the Emson Smart Abs was uncomfortable for anyone shorter or taller than average, and the seated position eliminates the benefits of lifting your upper body’s weight. It’s too easy to cheat by pulling on the handles instead of using your abdominal muscles. At $93, you could buy three stability balls instead and have $3 left over for a tall latte.

But there is some good news, too. The American Council on Exercise rated the Torso Track, an Infomercial product, the fifth best abdominal exercise (see sidebar) of those they tested. Some people complained of lower back pain while using it (likely because they did not engage their core muscles); however, none of the infomercial products were as effective as the simple crunch.

The bottom line: save your money on useless equipment and, instead, invest a few bucks in a burst-proof (a.k.a. slow deflate) stability ball. Learn how to activate your core and abdominal muscles when you use it. Along with a low-fat diet and well-rounded exercise program, you will see results. Or, you can always wait until next year.

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BEST ABDOMINAL EXERCISES

A study by the American Council on Exercise led by Peter Francis, Ph.D., of the Biomechanics Lab at San Diego State University, compared 13 of the most popular abdominal exercises and ranked them from most to least effective.

The top four ranked as follows:

• BICYCLE MANEUVER - Lie on your back with your hands clasped lightly behind your head. Bend your knees to a 45-degree angle from the floor. Simultaneously, lift your shoulders off the floor and bring your left knee to your right elbow while straightening your right leg. Using a bicycle-pedaling motion, straighten your left knee while bringing the right knee in toward the left elbow. Continue “pedaling,” exhaling with each repetition and focusing on keeping the core muscles pulled in.

• CAPTAIN’S CHAIR - Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

• CRUNCHES ON EXERCISE BALL - Sit on the ball and roll out, lowering yourself onto it, until the ball rests under your mid/lower back. Contract your core muscles, pulling your belly button in, exhale and lift your torso off the ball, pulling your rib cage down toward your hips. Slowly return to the starting position and repeat until muscles fatigue.

• BASIC CRUNCH - Lie on your back with knees bent and feet flat on the floor in front of you. Position your feet hip distance apart. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold elbows slightly out to the sides and keep your chin pointing upward. Curl up and forward lifting your head neck and shoulder blades off the floor. Make sure you’re not pulling your head forward with your hands. Keep a fist’s distance between your chin and chest to be sure to target your abs and not strain your neck. Pause at the top of the movement and tighten your abdominals. Slowly lower your head, neck and shoulder blades as you inhale and return to the starting position.