About Ab Workouts

The abs are responsible for a lot of everyday tasks ranging from getting in and out of a car to putting garbage in a can. When done correctly, ab workouts can not only give the body nice definition, but they can also help the facilitation of these daily activities.

Function

One of the primary functions of ab workouts is to strengthen the core. This area is actually more than just the stomach. It also encompasses the obliques, which are on the sides of the ribcage, the lower back muscles, which is the area from the top of the glutes to the bottom of the shoulder blades, and the transversus abdominus, which is the interior ab muscles responsible for breathing.

Types

Ab workouts are performed many ways. They can range from basic to complex. The most basic ab workouts are done with the body only and can be performed in gyms or at home. Some examples include crunches, leg raises, side bends and reverse crunches.

More advanced ab workouts incorporate medicine balls, Swiss balls, cable machines and towels. Here are some examples of each:

Medicine ball chops are performed by standing with the feet about shoulder-width apart with a medicine ball in the hands. Extend the arms straight out in front of the body then forcefully chop down to the right side. Lift back up and chop down to the left side. While chopping, the knees should slightly bend.

Swiss ball crunches are performed by lying on a Swiss ball. The shoulders and head are just off the ball with the lower back resting on the ball supporting the body. From this position, slowly curl up for a crunch then slowly lower. The head and shoulders should remain straight and the hands should be at the side of the head.

Towel exercises are performed on a hardwood or linoleum floor. One example is called a jackknife. From a plank position (see below) with both feet on the towel, crunch the knees up to the chest by sliding the feet on the floor. Hold, then slide back to the starting point.

Ab exercises on a machine are very popular at gym settings. They consist of a hanging knee raise, a lying ab crunch, a seated ab crunch and a torso rotation. The torso rotation is especially favored by golfers. A classic cable machine exercise would be a low chop. This is performed with a single handle attachment on the bottom position of a cable machine. Stand perpendicular to the machine on the right side. Grip the handle with the right hand and place the left hand over top. Squat down, then forcefully chop at an upward angle to the left. After the reps are complete, switch to the other side.

Another very popular type of ab machine is the home version. These are the ones that are seen on infomercials very late at night or early in the morning.

One other way to work the abs is by doing Pilates. The theory of Pilates is that all of the exercises are generated from the contraction of the core with a stable spine. The picture shows one such Pilates exercise.

The abs can also be worked by not even moving the body at all. When there is no movement but there is a muscle contraction, this is called an isometric exercise. An example of this would be a plank. This is performed by lying on the stomach, placing the hands under the shoulders with the feet together then lifting up to a push-up position and simply holding. This can also be done on the side by placing the hand or forearm on the ground with the body in a side lying position.

Considerations

The important thing about ab workouts is the quality, not the quantity. This doesn't mean working them every day of the week. They need to be adequately worked, then adequately rested just like any other muscle. A good schedule would be 3 times a week on alternating days.

Another consideration is that ab workouts are more about forceful contraction and breathing rather than high volume. Slow and steady with a forceful contraction at the end point of the exercise is the correct way to do them. This doesn't mean doing 1,000 super fast, sloppy crunches. It means doing 15 to 20 slow and controlled crunches with a hard contraction at the mid point of the crunch.

Misconceptions

One of the biggest myths with ab workouts is called "spot reduction." Some people seem to think that doing very high volumes of crunches every day will burn the fat around the stomach. This is entirely not true. It can create rock hard abs, but they will be hidden by a layer of fat.

Benefits

Performing ab workouts will not only strengthen the core, but they also bring a bunch of other benefits to the table as well. They improve posture, they increase balance and they improve sport performance. This is especially seen in sports such as tennis, racket ball, golf, swimming, football, basketball and baseball. One thing that all of these sports have in common is that the power is being generated from the core.

Expert Insight

When entertaining the idea of buying one of those ab gadgets seen on TV, be very cautious. They don't always work. Make sure you get a money back guarantee.

Also, seek the advice of a professional before engaging in any high intensity ab exercises, especially ones that are unfamiliar. This can be a personal trainer at the gym.