Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Personal Trainers with Real People, Real Situations


TO DO OR NOT TO DO? ? ABS

TWO WEEKS PRIOR TO WRITING ARTICLE:

Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs. She has that perfect body for wearing couture as you can see from her Vogue magazine write up in October of 2003. She is the type that doesn't want muscle showing at all, just long sleek 'feminine' lines. We have stepped up her workouts of late because she is getting stronger and we do need to keep up the challenge to maintain that high metabolic burn rate for caloric expenditure, without creating muscle definition. Jeanne doesn't like doing cardio so that's not a solution.

Recently when beginning our workout Jeanne stops, pulls up her t-shirt and shows me her abs. Iam very pleased with what I see, which is the definition of where the lower obliques end and the rectus abdominus (your quadrants, also known as '6 packs') begin. There was strong deliniation indicating the muscles beneath. Jeanne points to it and says " I don't want this." In my shock the only thing I can think to say is "If there were a group of women in hear watching us, they'd all groan at you."

Everyone is different and has different goals. So Jeanne now thinks that she should just not do abdominal exercises and asks "Why do I need to do them, my abs are fine the way they are? Can you write about this in your next newsletter so I better understand why I need to do abs."

I then launch into an explanation of the importance of core work(abs). About how your abs stabilize you and help prevent injury by bracing and tightening. The brain sends a message to the transverse abdominus (remember that girdle muscle we all spent time on, with the breathing exercises) before it tells any other muscle to move. For example, the mind tells the knee to lift but before the quadricep muscles initiates the lifting response the transverse abdominus recieves the message to react by tightening for balance, control and strength. So essentially you brace yourself from your abs and then you initiate the movement, braced and centered. Which is why I constantly repeat "pull your navel in and wrap it around your spine." The more this response is practiced, the more proficient, balanced, coordinated, centered and strong you are plus the flatter your abs are.

There is a highly credentialed school of thought that advocates: "Every exercise, every movement and every activity you do is an abdominal exercise if you draw your belly button in and brace your abdominal muscles. Sit-ups and crunches waste your time and do not produce results." I personally believe that there is not one formula for all bodies. For those that have no lower back problems, ever, plus perfect balance, coordination and that conditioned response to pull the navel in to the spine, I say yes, you don't need to do abs. But for us mere mortals who at times twist, bend and pull things (or children!)and forget to brace?well you still need to do your abs. Remember practice makes perfect and that bracing response at varying resistances and degrees is not innate but practiced. So based on this article I will let Jeanne be her own judge and in an informed way let her decide whether she needs to do her abs or not.

PS. If she decides to not do them I will monitor carefully her balance, strength , coordination and lower back response and if I do see any signs of weakness I will discuss with her the need to suffuse an ab workout intermittently.

TWO WEEKS LATER

Jeanne has since clarified that she doesn't want the muscle definition but most of all she doesn't want any roundness of the belly. So, we entirely ommitted crunches. By eliminating the crunches and working the abs through whole body movements and engaging the twisting and bending movements her abs have flattened out entirely again. She has not lost balance, strength or coordination and her conditioned response is now to pull navel in and brace her abs. She will not have that 6 pack definition that is so sought after, but that is her personal choice. For myself personally and all clients who choose to do so I will continue to do crunches, coming up and working only to the point where the navel can stay in towards the center of gravity(spine). If the abdominals pop out at all the belly will develop roundness, and that conditioned response to pulling in may be weakened. But isn't it great to know that you can be working your abs all day long, in whatever you are doing, just brace them and pull in! Voila! Flat abs.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE,

http://www.vitalsignsfitness.com

deb@vitalsignsfitness.com for fitness needs including personal training, books, vitamins and supplements, and information resource.


MORE RESOURCES:

WTTV CBS4Indy

New Energy Wellness Program helps senior citizens strength train, build muscle
WTTV CBS4Indy
(July 1, 2015) – Mary Shambaugh is 78 years young and wants to enjoy every bit of her life. So she joined the New Energy Wellness Program through American Senior Living. “I was getting older and felt that I did not have the energy that I used to have.



Investor's Business Daily

Luxoft Primed To Build Muscle In Tech Services
Nasdaq
is a developer of software and next-generation IT solutions to a global client base of mainly large multinationals. The company provides core and mission-critical custom software development and support, product engineering and testing, and tech ...
Luxoft Primed To Build Muscle In Tech Services LXFT HAR DBInvestor's Business Daily

all 7 news articles »


WatertownDailyTimes.com

Total Nutrition in Watertown offers supplements to build muscle, lose weight
WatertownDailyTimes.com
“We can help people build muscle in 45 to 90 days,” said the Alabama native, who completed a two-month training course at a Total Nutrition store in Columbus, Ga., before opening the Watertown location. The business is leasing the space in the multi ...



The Cheat Sheet

Hate the Gym? Build Muscle With 5 Moves You Can Do at Home
The Cheat Sheet
Staying active is one of the best ways you can live a longer, healthier life. Sounds easy enough, but most adults spend a good chunk of time sitting each day while at work. The New York Times reported results from a study that revealed those who sit a ...



Mstarz

Build Muscle Fast with a Full Body Workout for That Sexy Summer Bikini Body ...
Mstarz
Let's cut through all the lies and be honest. In 2015, we want things NOW. That includes our sexy summer bikini bodies, right? Well, you might be in luck, folks, because it's being reported that there's a full-body workout that can get you to build ...



Build muscle the sure way
Doctor Tipster
When you're trying to build muscle, you should listen to your body and look for the signs and symptoms it is showing. If you want to achieve the results you want to achieve, then you need to understand and listen to your body. Your body may not be ...

and more »


Bustle

6 Foods That Help You Build Muscle, Because Nutrition And Exercise Go Hand ...
Bustle
When trying to build muscle and tone your body, working out is just half the battle. On top of your daily squats and bicycle crunches, you also need to make sure you're eating the right foods. After you exercise, your muscles need the right balance of ...



Back away from the desserts
Herald-Mail Media
Here are some quick tips: • Lift heavy. This one's obvious, but when you lift heavy weight, you're making your muscles sensitive to carbs. That means the carbs you eat will be used to build muscle instead of being stored in fat cells for later use ...



Huffington Post

No Offense -- It Ain't Personal
Huffington Post
Like equipment in the gym, circumstances offer the opportunity to build muscle, stamina, personal mastery and even courage. I get to respond with gifts, talents, skills and abilities fueled by my willingness to grow. I can't remember the last time I ...



Wilkes Barre Times-Leader

Luzene County residents take to the outdoors for exercise and recreation
Wilkes Barre Times-Leader
Eschewing the time and cost which joining a fitness center entail, they simply head to outdoor areas available in our community to burn calories, build muscle and spend time with their neighbors. When Ron Silkosky moved back to Pennsylvania from Los ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.