Ab Exercise Obsession: When Ab Exercise Goes Too Far - Sportsmedicine.com

Ab Exercise Obsession: When Ab Exercise Goes Too Far

Stop wasting your time on ab exercises that don't get results

By Elizabeth Quinn, About.com Guide

Updated August 09, 2011

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

When it comes to workout routines, many exercisers are suffering from ab exercise obsession. Abdominal exercise is one of the most searched topics on the web. Even on this site, The Best and Worst Ab Exercises is one of my most popular articles. Why all this fuss about the abs?

    Aside from the pure aesthetics of a nice mid-section, there is something to be said for a strong and toned core. The core, after all, is the foundation for nearly all movement. Our arms and legs need a strong base from which to move with power and grace, and a wimpy abdominal section makes all this movement less efficient.   Doing hours of crunches and other ab exercises as a way to reduce body fat and build the perfect "six-pack," however, is simply a waste of time. Yes, ab exercise is essential, but going overboard with ab exercises, such as crunches, is pointless.    

How Much Ab Exercise Is Enough?

How much abdominal exercise you need is often dependent upon the sports you play or activities you do on a daily basis. Even the most extreme athlete, though, only needs a short amount of time to target their abdominal and core muscles to the max. Where many people go wrong is by failing to work all the abdominal muscles properly.

  Before you can design the best ab workout, it helps to understand the Abdominal Muscles - Where They Are and How They Work. You'll also want to combine exercises that target all the abdominal muscles — not just the rectus abdominus.  

What Ab Exercises Should You Do?

One ab exercise routine that offers an ideal amount of ab work is the following:

• Select at least 5 abdominal exercises that combine:
  1. Spinal flexion, such as:
     • Ab Crunch on an Exercise Ball
     • Long Arm Crunch
     • Reverse Crunch
     • Basic Crunch
     • Captain's Chair

Rotation, such as:

• Bicycle Crunch
• Seated Oblique Twists with Medicine Ball

Lateral Flexion, such as:

• Crossover Crunch
• Standing Side Bends

Perform 10 repetitions of each exercise and move to the next exercise.

Change your abdominal exercise routine every 2 to 3 weeks.

Maintain good form with each muscle contraction.

Contract your abs and pull your belly button in toward your spine with each contraction.

Maintain a slow and controlled movement.

Support your head when you need to, but don't pull on your head or pull your chin to your chest.

Beyond Ab Exercises - You Need to Lose Fat to See Ab Definition

You can't lose body fat covering your abs by doing ab exercise. This concept, called "spot reduction," is one of the great fitness myths (see: Can I Lose Belly Fat by Doing Lots of Crunches?).

  In order to get defined and visible abs, you need to reduce body fat all over. The best way to do this? Well, you already know. You'll need a balanced plan that incorporates a healthy diet and exercise routines that focus on strengthening your muscles and cardiovascular system.   There is no magic bullet, but there are some time-proven ways to Get Strong, Flat Abs. It requires consistency, good nutrition and efficient, high-intensity exercise, along with adequate rest.


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