Fashionclick®  Well-Being

  
to Contents  

by Jesús Sánchez

 Fitness
Click
Archive


 

 

 

 
Abs 2000


Forget the abdominal exercises you've been doing up until now. With the arrival of the new millennium we are also presented with a new generation exercise for these muscles, which, by the way, is also the safest of all. So you can now leave behind your classic abs workout, especially if you are one of the millions who suffer from back-related problems. In this article I will show you how to get the most efficacy and intensity out of your next abs training.

Research done with the aid of electromyography (measuring muscle activity through the use of electrodes) has shown that the majority of abdominal exercises used until now really target a different muscle. We are referring to the one which, originating in the lower back (lumbar) vertebrae flexes the hip, technically known as the iliac psoas. Such activation has been related to multiple lumbar problems, and that is definitely not what we are looking for. We want to work out the abdominal muscles, the ones that really flex our torso.

Just to think about using an old technique that increases the risks of suffering some kind of lower back injury is enough to make you cringe. And this without even mentioning those people who already suffer from some kind of lower back pain. If we add to that that your classic abs exercise also tends to put some stress on the neck area (something the new technique also solves), we know that this new workout is definitely an advance. 

The exercise I will show you now has been demonstrated by the research to work the abs a 99% compared to a 40% in the case of the old technique. If you look at the moving image below you will notice how the new exercise posture avoids putting any stress on previous risk areas (neck and lower back) by correctly resting or immobilizing them.

© 1999 Gemma Ramírez
 If the image does not move click 'Refresh'.

Technique - The exercise is quite straightforward. What we will be doing is tensing the abs as if  trying to press the lower back against the floor. We shall hold the contraction for several seconds depending on our fitness level (see table below). 

I recommend that you do this exercise on a mat or carpet or some other kind of not-too-padded surface. Do not do the exercise in bed.

This technique will basically train your upper and lower abs as well as the obliques (the ones on the side of the torso), although less. By toning these muscles you will not only achieve a flat stomach, you will also better your posture. Top of page

 		 

© 1999 Freddy Galiani
Jesús Sánchez
holds a master's degree in
Physical Education

 

 

 

 

 

 

 

 

 

 

 

 

  

 

 


Adapt the exercise to your fitness level according to the following table:

  IT HAS BEEN A LONG TIME SINCE I HAVEN'T WORKED MY ABS I WORK MY ABS OUT WHENEVER I REMEMBER TO DO SO I WORK OUT MY ABS REGULARLY
FIRST 2 WEEKS 5-10 Cycles 
of tensing/
relaxing the abs holding the tension for 2 seconds.		 10-15 Cycles of tensing/
relaxing the abs holding the tension for 2 seconds.		 15-20 Cycles 
of tensing/ relaxing the abs holding the tension for 2 seconds.
A MONTH LATER 5-10 Cycles 
of tensing/ relaxing the abs holding the tension for 3 seconds.		 10-15 Cycles 
of tensing/ relaxing the abs holding the tension for 3 seconds. 		 15-20 Cycles 
of tensing/ relaxing the abs holding the tension for 3 seconds.
MAINTENANCE 10-15 Cycles 
of tensing/ relaxing the abs holding the tension for 4 seconds. 		 15-20 Cycles 
of tensing/ relaxing the abs holding the tension for 4 seconds. 		 20-30 Cycles 
of tensing/ relaxing the abs holding the tension for 5 seconds.

In order to achieve the best results the current exercise trend is to increase go through the motions slower and slower every time as you increase the repetitions with more controlled movements. This technique shows two advantages: a) it avoids injuries and, b) through maintaining the exercises' active phases (tensing, relaxing) for a longer time it delivers more benefits in less time.

There you have the latest word on abs workouts so that you can be the first one to achieve a flatter stomach. See you next time. Enjoy! Top of page 

  

 
     

Copyright © 1999 - 2001 Fashionclick® y ParqOuest®. All Rights Reserved. This article was written with the sole purpose of informing. It does not pretend to be a substitute for your physician's advise. Consult with a specialist before starting any diet or exercise routine, especially if you are over forty years of age. If in doubt, ask your doctor. This material may not be published, broadcast, rewritten or redistributed in any form without written permission from the publisher.
Photo: © 1999 Freddy Galiani. Animated drawing: © 1999 Gemma Ramírez.