Written By Phyllis Calhoun, MS, M.Ed.
Does it look like you’re trying to smuggle a life ring under your shirt? Are you still blaming your stomach on your kids… and they’re teenagers? Then let’s talk about probably the number one question we in the fitness industry get, “How do I get rid of my stomach?”
First, a brief anatomy lesson on abdominal muscles. Your abdominal muscles are located on the front and sides of the lower part of your torso. They begin along the rib cage and attach along the pelvis area. They consist of the Rectus Abdominus, known as the “6-pack,” the Transverse Abdominus, which lies underneath the other muscles and wraps around the stomach area and the External and Internal Obliques, which run diagonally on the sides of the body.
Most important are the functions and purpose of those muscles:
Transverse Abdominus - Flexes the spine, brings the pelvis closer to the rib cage.
Rectus Abdominus - “Keeps Your Insides In.” Essential for a stable core and firm waist. External and Internal Obliques - Rotates the torso and stabilizes the core.
Are you doing crunches hoping for a flatter stomach? Well keep doing them! Now add two new ingredients: proper nutrition and cardio workouts. Keep in mind that extra stomach fat can be attributed to genetics, lack of exercise and poor diet. Crunches will eventually strengthen your abs but will not affect the layer of fat covering them. You need to boost your metabolism to lose overall body fat, which may then highlight all of your hard work in your abdominal area. You may not get a 6-pack but you will be stronger and more fit.
KICK START YOUR ABS:
1. Try to get in 30 minutes of cardio every day of the week. The most important ab machine might be the treadmill. Work in your Target Heart Rate Zone to get the greatest benefit.
2. Do exercises targeting the Rectus Abdominus, Transverse Abdominus and Obliques, in this order, 2-3 times a week, on alternating days.
3. Make healthier choices when eating and use portion control. Aim to get your weight within your healthy Body Fat %.
4. Drink plenty of water.
5. Educate yourself. Pick up an abs packet in the Fitness Center.
Need help with any of these? Just ask a Fitness Center Team Member!
We’ll help you Stay Focused and Consistent! Attend the FREE Strictly Abs Class at the Community Center during the month of August. Classes are M,W,F 6:15-7:00 a.m. That would be a great way to get started!
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