Title: The Truth about the “Six Pack”

Date: 04-30-2008

By Michael D. Ryan PT, ATC, PES

Secondary to the Loc Ness Monster, the human abdominal musculature seems to contain some of man’s greatest mysteries. Plagued by countless myths of strengthening exercises and dietary involvement, the “ABS” have become far more complicated than they need to be.

As I will continue to do with information on MikeRyanFitness, I will help Baby Boomers clarify the difference between important facts and the confusing myths within the sports medicine world.

The flat stomach is sought by most yet the general understanding of this muscle group is quite limited. As a professional football athletic trainer and physical therapist with a passion for fitness, I have witnessed the onslaught of misinformation with a concerning eye.

Because most abdominal strengthening programs are time-consuming and ineffective, many athletes are at a significant risk of a low back injury. Improper technique and poor body mechanics are often the major factors for low back pain when performing traditional abdominal exercises.

Why are strong abdominal muscles so important? Is it just to look good on the beach or in that new sleek party dress? Although those may be good visual answers, the health and function factors are much more important.

If you were to select only one muscle group on your body to condition, what group would that be? If you were wise, the answer would be “my ABS”!

Your abdominal muscles are extremely important for many reasons. To demonstrate this, I ask you to put one of your hands firmly across your abdomen. Now raise your other arm or push your leg into the ground or whistle. Did you notice what your abs did as you perform these elementary tasks? The truth is that your abdominal muscles work with almost EVERY movement or function of your body? I find that type of complexity fascinating and so will you when you effectively train your ABS.

Myth #1
“Your ABS need to be strengthened every day”.

FACT - With a high intensity workout, your ABS are no different from any other muscle group and they need 48 hours to recover.

Myth #2
“ABS require at least 30 minutes of exercise”.

FACT - If you are taking more than 10 minutes to complete your abs drills, you are either not exercising your ABS at a high enough intensity or you are giving them way too much rest.

Myth #3
“Full situps, leg raises and hanging knee tucks are a must to strengthen the ABS”.

FACT – Of your four abdominal groups, not a single muscle fiber crosses over your hip joints so why are difficult leg and hip motions needed when the ABS are not the prime movers?

Important Tips:
>Technique is the #1 most important component of each drill.

>Perform a COMPLETE exhalation with every upward movement of the drills.

>Listen to your body to ensure that you are experiencing intense fatigue and a cramping sensation in the exact area being isolated.

>A slow and controlled isolated muscle movement in both directions at a high intensity is the key to rapid results.

>If you want to showcase your newly awoken muscle, rid the abdominal fat with a consistent aerobic exercise program.

>Perform your abdominal drills 3 times per week avoiding back to back days.

>Only perform these drills on a firm surface like a carpet or a padded workout mat.

>Allow only 20 seconds rest between ALL drills.

Abdominal Training
The scope of this article is to introduce the basic concepts of my upcoming abdominal strengthening program. Understanding this will allow you to appreciate the benefits of properly and SAFELY training your ABS.

As with any exercise program, it is wise to consult your physician before starting any exercise program.

Utilizing these principles with your ABS program is a very effective way to developing strong and healthy ABS. Besides looking and feeling great, strong ABS is one of the most effective steps to significantly decrease your chance of a low back injury!

As for ol’ Nessy, there may be a very good reason why she never lets anyone take a picture of her midsection!

As for you, MikeRyanFitness will help you take small steps each & every day towards improving your health and having stronger ABS is a great way to start.