Have you ever looked around in your gym and noticed that, let's say over a period of a few weeks, you see the same particular ab exercise executed differently by various people? Someone is coming up all the way, while another is not letting their shoulders touch on the floor. One is twisting in what you figure only to be a circus act while that individual over there has a curved spine and could be the next hunchback of Notre Dame.
With all these variations and possibly no guidance on how to do these ab exercises correctly, how can you possibly know which way is correct? Or perhaps none are. Now what? Are you going to take a leap of faith in your ability to blaze your own path or wait a little longer to see if someone else comes along and maybe has a different way that suits you better?
How to work your abs is a subject that can be different with each fitness professional you speak with. Everyone has their own opinion. Not that that is a bad thing. But with so much information out there how are you really going to get the results you are looking for.
Here is the best way I have found to apply this.
First, yes, you have to understand that the human body is very complex and we as fitness experts are always learning new and informative things about how our bodies function. Second, I have found that by knowing a few guidelines to steer you in the right direction, everyone who follows them will eventually be able to actually learn to "feel" (with their body) and see (in the mirror) what exactly is working best for them.
The first piece of advice is something I have mentioned more then once on my blog, but is important enough to say it again. By just doing crunches, or any abdominal exercise for that matter, will not give you that washboard look you may be seeking. It will however strengthen your mid-section. But how will anyone see those stomach muscles if you don't burn off the fat in front.
By the way, a good rule of thumb to follow is this. If you are attempting to showcase those sleek abs, doing a ton of core/ab work may not be in your best interest. Sometimes, all you need is just to boost your cardio to really bring out those results.
If you are already doing what you believe are too many sit-ups, STOP immediately. Even if you don't do many, your form must be correct so you don't place stress onto your neck and back. I see so many people who neglect their form and place their hands behind their head. When they perform a basic sit-up, they instinctively pull their neck and curve their spine. Not good!
You are taking away any little gain that you may be getting for your abs and straining your back in the process. This process also happens when too much focus is placed on your abs and not enough attention is given to your lower back, which is also considered part of your core group of muscles. Remember, any type of muscle imbalance, in this case, stronger abs and weaker back, will lead to pain, strain, and injury. So get working on that back!
Again, a side note on the above. Keep your chin up towards the ceiling when performing an abdominal exercise; or at the very least look straight ahead. This simple strategy will keep your back straight and minimize any type of back pressure and/or discomfort that you may be feeling. When you come up from the floor, imagine pressing your belly button down towards the floor and exhale. You are looking for a tummy that is flat when you reach the top of your crunch, nothing else. With a little practice and patience you will achieve this and then really feel those abs contract and tighten.
The last thing to consider is to always do your homework, especially when it comes to abs. Question everything and all advice, because your back and your core are worth it ten-fold. With new information coming out, what seems like daily, there is always something new that can be learned, even by me.
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