THE TRUTH ABOUT WASHBOARD ABS

The Truth About Washboard Abs

In the ongoing struggle for a ripped midsection, crunches shouldn’t be your first priority.



(Nutricise) — In your lifetime, you’ve probably done hundreds, even thousands, of sit-ups and crunches. You’ve waged war with all manner of ab machines. Yet the only time you see a six-pack is in your refrigerator. Why?


“Muscle definition is the absence of body fat, and getting washboard abs means getting your body fat down to near-single-digit levels,” says Tom Holland, a New York City-based personal trainer. Because normal body-fat generally ranges from 15 to 18 percent for men and 20 to 25 percent for women, this means serious, consistent, hard workouts, and that, in turn, means more than just crunches. They’re important, says Holland, but they’re the smallest part of a three-part equation that includes cardio (to burn the fat you have) and diet (to keep more of it from accumulating).


First, the cardio. “Whatever cardiovascular work you’ve been doing,” says Holland, “it’s time to turn it up a notch so your body burns more calories.” Increase the frequency, duration and/or intensity of your workouts to kick your metabolism into high gear.


Next, the diet. “A calorie is a calorie is a calorie,” says Holland. “Protein, carbohydrate or fat, it all ends up in the same place if you eat too much of it.” Try to include some protein, carbs and fat in each of your meals. And the less refined, the better. That means whole grains (such as oatmeal and brown rice) and fresh fruits and vegetables whenever possible. An orange, for example, has the same amount of vitamin C but fewer calories and more fiber than a glass of orange juice.


Last, the crunches. “I’m embarrassed to say that when I was bodybuilding, I did 2,000 sit-ups a day,” Holland says. “I learned the hard way that quality is more important than quantity, especially for abs. Fifteen minutes two or three times a week is plenty, but focus on form, and be sure to work your obliques and lower back too.”

FitTip: Save Your Abs For Last

Saving your midsection for last makes the rest of your routine safer—and your ab routine harder.



(Nutricise) — If you've been diligently doing crunches for a while but still see no sign of the six-pack you've been hoping for, the key might be to save your abdominal workout for the end of your fitness routine.

No matter what activity you're doing, you're using your stabilizing muscles (your abs and lower back) to give you strength and balance. So whether you're pedaling on a bike or lifting weights, your stomach muscles are keeping your body in proper alignment throughout the exercise.

If you do your crunches first, you risk fatiguing your abs, leaving them weak for the remainder of your workout. By saving your abs for last, you'll have warmed them up during your other exercises, priming them for a take-no-prisoners crunch session that'll bring you the results you want.

It Takes Guts to Cut That Gut! Part One

Just doing crunches all day won't get you the results you're looking for. There's a lot more to it. Find out why.



(Nutricise) — Remember when you were a kid, and at the family picnic there would always be that one guy who looked just a little strange. His legs looked normal, his face was fine. He just had, well, that basketball-sized bulge around his waist… his gut. You probably said to yourself that you'd never look like that when you were his age.

So, today, when you look in the mirror, do you think you've kept the promise you made to yourself? Well, if you're like most men, you didn't realize that not getting a gut meant doing some necessary work.

The majority of experts on gut reduction in this country say that diet is the most important thing, not how hard you work your obliques and abdominals. Karl Wilder, fitness instructor at the Paris Health Club in New York City says, 'If you do exercises to work on your gut, but you aren't watching your diet and you aren't doing the necessary cardio, your muscles may get stronger but the gut is going to stay there. Leg lifts and twists increase muscle, but the problem for men is usually fat intake in their diet, not enough cardiovascular exercise, and bad posture. Posture is very important to maintain abdominal health.' Standing up straight takes energy, and Wilder says that this is one way to make sure your muscles are always getting a workout.

Matt Jennings, another New York based fitness consultant, also stresses diet as being the most important thing in maintaining good 'gut' health, but he also knows how to make the most of your abdominal and oblique workouts.

Jennings explains, 'Crunches are good, but it's how you do it. If you're doing a crunch, you should never be relaxing. Always engage the muscle. Emphasize the negative part of the exercise, elongating the muscle. That is, emphasize the way down with your legs, not the way up. You'll get a better workout because you're fighting gravity as well. That's the problem many people don't realize. They work hard pulling up, but don't keep the tension on when they are in the negative portion of the exercise. It's partly because many crunch machines don't emphasize the negative. You want to train that muscle to grow. Look at them [abdominal exercises] as stabilizing your core. Weak abdominal muscles affect other muscles and your ability to stabilize your spine. That's another reason to get your abs in shape, not just to try to work on your love handles.'

Jennings says when working the midsection, keep it simple by doing essential cardio exercise and eating only enough carbohydrates for your workout and daily activities. He feels only world-class athletes who will be burning carbohydrates off in the near future should be packing them in. For the rest of us, those excess carbs are going to sit right where we don't want them. So if diet is your best defense against an out-of-control gut, what should you be eating? Look for Part 2 of our series on getting rid of that gut.

Sculpt Amazing Abs!

The secret to shaping up your midsection? It takes a little lesson in anatomy.



(Nutricise) — Most of us look at our stomachs as one muscle group. One large, ever-expanding muscle group, but a singular unit nonetheless. Your abdominals are actually made up of three separate muscle groups, all attached to each other.


'The secret to shaping up your middle takes a little lesson in anatomy,' says Steve Lischin, master trainer for World Gym in New York City and former nutrition consultant for the New York Mets and Giants. The midsection is made up of three distinct areas: the upper abdominals, located below the chest; the lower abdominals, which lie below the belly button; and the oblique muscles, located on the sides of the waist. 'To truly sculpt amazing abs, a routine that focuses on all three is essential,' says Lischin.


The crunch may be one of the most popular abdominal exercises, but it primarily works the upper abs, leaving the lower abs and oblique muscles by the wayside. What you need is a workout that hits all three muscle groups so that no stone (or rock-hard ab, as is the case here) goes unturned. Try mixing these variations in with your regular routine, or use all three together for a total abdominal experience your midsection will never forget. (Note: To protect your lower back, always be sure to perform each exercise on a mat or other padded surface.)


Long-Arm Crunch (emphasizes the upper abdominals)

Lie faceup on a mat with your arms extended above your head, hands clasped together. (Your upper arms should rest alongside your ears.) Raise your feet and place them on a chair, so that your knees are bent 90-degrees. Begin the exercise by pressing your heels down into the chair (this keeps the hip flexors from doing all the work). Exhale as you curl your torso until your shoulder blades are off the floor, keeping your arms extended alongside your head. Resist the urge to let them fall back, which may stress the shoulders, or to pull them forward, which lets you cheat by using momentum. Pause at the top and then lower to starting position. Perform 3 sets of 10 repetitions.


Butt-Lifting Crunch (emphasizes the lower abdominals)

Lie faceup on a mat and cross your arms over your chest. Extend your legs into the air, feet together and heels pointing toward the ceiling. Keeping your head and shoulders on the mat, slowly lift your buttocks a few inches off the ground. Imagine you're trying to press your heels into the ceiling. Concentrate on preventing your legs from swinging toward your head; they should remain as straight as possible. Hold this position for two seconds and then lower to starting position. Perform 3 sets of 10 reps.


Rotation Crunch (emphasizes the obliques)

Lie faceup on a mat and cross your arms over your chest. Raise your feet and place them on a chair, so that your knees are bent 90 degrees. Begin the exercise by pressing your heels down into the chair. Slowly curl your torso up and rotate it to the left, keeping your head aligned with your spine as much as you can. Point your right shoulder toward your left knee. Hold for a second, lower yourself back down and repeat on the opposite side. This equals one rep. Perform 3 sets of 5 reps.

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