Readers weigh in on abs

Volume One, Issue 32, April 27 - May 3, 2007

Health & Fitness

By Greg Rothman, M.S. P.T.

Since my column on abdominals ran in Chelsea Now two weeks ago, I’ve received a barrage of emails on the subject. The question of how to get a flat stomach or ‘six-pack’ abs is a very popular one and, as it turns out, these are some of the same questions that I frequently hear as a fitness professional and gym owner. Here, I’ll answer a few of them.

I’m really good at working my upper abs, and they look pretty good, but my lower abs have always lagged behind. What are some good exercises to hit the lower abs?

This one goes into the hall of fame. It is probably the most common question I hear on the subject of abdominal training. The problem is that there is no such thing as a ‘lower abdominal’ muscle. The ‘six-pack’ (really eight-pack) muscle is called the rectus abdominus, and it is just one muscle. It runs from the lower part of the rib cage to the pelvic bones. It appears to be eight separate muscles because it is divided vertically down the center by the linea alba and horizontally by three tendinous inscriptions, giving it that look to which we all aspire (if we are to believe the covers of fitness magazines).

There are no specific exercises that ‘hit’ the lower part of the abdominals—any effective abdominal exercise, such as the crunch, works all parts of the muscle roughly equally. The confusion arises because many people are able to see the upper ‘four-pack’ (of eight), but not the lower, and so believe that the lower part is less developed. The reason for this is that this lower abdominal area is the place where our largest fat deposits occur, so the abdominal muscles there are less likely to be visible. The solution, of course, is to reduce overall body fat so that the lower part of the muscle can be revealed and we can attain that ‘six-’or ‘eight-pack’ look.

I read in your column that you should treat abdominal muscles just like other muscles and give added resistance to them as you get stronger. Don’t you need to use weights to do this? How does that work?

You’re correct. Just like any other muscle, if you want ongoing improvement in the abdominals, you must subject them to progressively higher resistance. One way to do this is to challenge them with increased weights each workout. For example, once crunches on the physioball are no longer challenging enough, you can hold a dumbbell by its ends, resting the lowest part of your head (where it meets the neck) on the handle and do the crunches with this added resistance. Start with just a little bit of weight, and then once you can do, say, three sets of 15 repetitions, increase the weight of the dumbbell you are holding. In this way, you can continue to increase the strength and muscle definition in your abdominals.

I like the idea of being able to work my abs while I’m doing other things, so what do you think about electrical ab stimulators? Do you recommend any particular brand?

I’m afraid that I don’t recommend them at all. Transcutaneous Electrical Nerve Stimulators (TENS) have some efficacy in the arena of rehabilitation for people who have suffered neuromuscular trauma (I have used them in the practice of physical therapy with certain patient populations), but they have no place in an effective fitness program. I can be very clear on this: They will have no effect whatsoever on the strength, size or “tone” of the abdominals. And they will not reduce the body fat stored there. You can quote me on that.

In your article on abdominals, you recommend crunches on a ball. Why not just regular crunches?

Actually, the plain-old crunch is a good abdominal exercise when done correctly. To do so, lie on the floor with your knees bent and feet on the floor. Support your head on your hands looking at a spot on the ceiling about twenty degrees ahead of you. Then tighten your abdominals to crunch up as high as you can without pulling up on your head or changing the spot on which your eyes are focused.

I recommended the crunch on the physioball because it is a better exercise than the regular crunch, since you can gain additional range-of-motion by extending back below horizontal an extra 15 degrees or so. Why is this important? Studies with electromyography (electrical testing of muscles) have shown that the rectus abdominus fires with the most intensity in this fully extended position. It then works with decreasing intensity to the end of its range-of-motion at about 30 degrees above the horizontal. So, the ball allows you to work the muscle in the range-of-motion at which it works hardest, giving you better results than the regular crunch.

By understanding the answers to some of the more common questions about the abdominals, you can exercise them with efficiency, save yourself from wasted efforts with techniques that don’t work, and start to develop that flat midsection or ‘six-pack’ look. I hope that you’ve found these answers helpful and that you will continue to email me your questions.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.