|
Sports Fitness Solutions Newsletter
Issue #010 Get Wash Board ABS Without Doing Those Dreaded CrunchesDid you know we probably would never have started doing crunches if it was not for the dead? It's true. Years ago the primary source of knowledge about the functions of our musculature was based on the study of human cadavers. Through the study of cadavers, the doctors and scientists thought that the functions of the abdominals must be to flex the spine. Armed with this scientific knowledge (Cosgrove, 2008), it seemed logical to perform crunches, sit-ups or any other movement that requires you to round your lower back. As a result, these exercises made the "must do list" for those looking to get those Wash Board ABS.However the truth is that your abdominals have a much more important role than flexing your spine. The abdominals main job is to stabilize the spine (Cosgrove, 2008). In fact, the muscles in your midsection are what allow you to maintain an upright position, instead of falling forward due to gravity. So what we previously thought was the job of the abdominals (flexion), is exactly what they are trying to prevent (Cosgrove, 2008). If you are like most of us and want to take your core to the next level, you will need to train the abdominals for stability. For those of you who would rather sit on the couch than move, well I have great news for you. The best part of training for stability is that you hardly move while performing these movements. So to those couch potatoes reading this newsletter, I have an exercise for you too. The usual complaint that I hear from people who try this program for developing core stability for the first time is: "This program does not make my stomach sore like the traditional AB program." This work out may not feel like your usual AB routine, because you are training abdominal muscles for stability instead of abdominal flexion; however it works very well. Just because you do not feel it in the same way does not mean that it is not working. Actually, since I started implementing this style of core training, I have found that my clients and athletes are progressing quicker than they used to. Not only will you be getting a strong core, a great byproduct will be your Abs will begin poking out and your goal of Wash Board Abs will soon follow. Give it a try. For best results, choose the program that fits your conditioning level. If you have never trained for stability, then start at the beginner level you will enjoy the results. Beginner
Exercise 1: Planks
Exercise 2: Inverted Planks
Exercise 3: Side Planks
Perform all three of these Beginner Workout exercises two times a week; start with two sets of 30 seconds holding these positions followed by 30 seconds of rest. Intermediate Perform the same exercises except remove exercise 2. However this time place your feet on something that will elevate them at least 6 inches. Perform Elevated Planks, 3 sets of 30 seconds holding your position and 30 seconds rest. Next perform Elevated Side Planks, 3 sets of 30 second holding your position and 30 seconds rest.
Advanced
Exercise 1: Extended Planks 
Exercise 2: SB jackknife 
Exercise 3: Four sided Planks 
Once again perform 3 sets of Extended Planks
• 3 sets of 30 seconds holding your position, then 30 seconds rest
Then perform 2 to 3 sets of Swiss ball jackknifes • 2 to 3 sets of 15 reps, with 30 seconds of rest
Finally perform 3 sets of the Four Sided Planks •3 sets of holding each position for 30 seconds, once you have completed all four movements then rest for 30 seconds and repeat until you complete three sets.
So there you have it, Wash Board Abs Without doing those Dreaded Crunches.
I hope that you enjoyed the first article of the New Year of 2009. I am really expecting great things in 2009. Let’s make 2009 the best year ever, the year that we follow through on those New Year’s Resolutions and make ourselves the best we can be. Remember train hard, you'll feel better!
Stay fit,
Jeff Paluseo |
