Do any kind of search on “fitness” or “exercise” and the vast majority of routines focus on the abdominals.  What’s up with that?  Why the focus on abs?

There are routines for:

• “6-Pak Abs”
• “Ripped Abs”
• “Killer Abs”
• “Ultimate Abs”
• “Contour Abs”
• “Sexy Abs”

…and a whole host of others.

And Oh My God, the EQUIPMENT and GIZMO’s!!  There are:

• Ab Belts
• Ab Toners
• Ab Conditioners
• Ab Flex
• Ab Chairs
• Ab Rockets

I even found an electronic gizmo that stimulates your abs so that they tense up in response to an electric current.  In short, there’s no shortage of ab routines and equipment designed to tone your midsection.

But my question is more basic.  Are the abs really that important?  Let’s start there.

Anatomy of the “Abs”

The abdominal muscles, or “abs,” are a series of muscles that surround the abdominal area.  As you can see from the diagram, these typically include:

• Rectus Abdominus. This is the muscle that develops  a “6-pak” look and is the one primarily worked when you do crunches.  It’s responsible for flexing the spine although it doesn’t actually attach to any vertebrae.  It also tilts the pelvis and protects the stomach and intestines.
• Internal and External Obliques. These muscles stretch around the side of the body and are what allow you to rotate or twist your body.  They also help to protect the abdominal organs.
• Serratus Anterior. You’ll find some disagreement whether this muscle is part of the abdominal group.  My NESTA manual lists it as part of the shoulder girdle.  However, it’s location is such that any ab movement usually triggers this muscle as well.
• Transverse Abdominus. Arguably the most important in terms of movement, this muscle connects directly to the pelvis on all sides as well as to the spine making it the biggest stabilizer of the spine.  It wraps around the core of the body like a corset helping to maintain vertebrae alignment.  This muscle is the first to fire, or contract, with ANY movement of the body.  Since this muscle plays such a significant role in any movement of the body, it’s important that it be properly strengthened and that strength maintained.

What you quickly find when studying even a little anatomy is that the abdominal muscles are essential to almost all body movements:  standing or sitting up straight, bending, stooping, balancing, or twisting.  They also help support the work of the back muscles.  Their “core” role in movement is the main reason they’re called “core” muscles.

So the first part of my question, “are abs really that important?” is a big “Absolutely!”

Which brings up my follow up question:  “What’s the best way to strength the abs?”

Best Ab Routines

You’ll find no shortage of exercises and fitness routines to work your abs.  Which are the “best?”  In my opinion, whatever routine you enjoy and stick with is the “best” one for you.  Someone else might find a different routine they enjoy better.  It doesn’t really matter – what matters is that you pick one and stick to it.

All routines work the abs in more-or-less the same way so there’s usually very little difference between the effectiveness of one routine over another.  Whether you work the abs with a crunch done on the floor or by using an “Ab Rocket,” the important thing is to work the abs.  If you have a phobia about doing crunches on the bare floor and would rather sit on a “Ab Chair,” then go right ahead.  What’s critical is the consistency of the load on the muscle, not the particular “gizmo” you happen to be using.

For those of you that absolutely need a routine to follow, here are two I found that I think are worthwhile (again, don’t get hung up on one routine over another – just do something!):

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Britney Spears’ Ab Workout Revealed Video

(Britney Spears Abs Routine. Find more fitness videos at diet.com Exercise like Britney Spears with this workout celebrity personal trainers have prescribed for the mother of two. This quick and easy ab routine will have your core and stomach looking flat and toned in no time. Fit fitness into your daily routine for best results. Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter …)

Six Pack Abs Workout: Quick Abs Routine with NO Equipment

(www.undergroundwellness.com Want six-pack abs? First, you need to eat right! But you can also add these exercises to your routine and feel the burn! Anna Renderer of http takes me through a grueling abdominal circuit. Contact sean@undergroundwellness.com for your FREE consultation. Personal Training with Sean available at Fit Athletic San Diego: fitathletic.com www.undergroundwellness.com)

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How Often Should You Work Your Abs?

You’ll find fitness trainers split on how often you should work your abs.  Some will tell you that since most of the abs muscles are not thick muscles like biceps, you can do your ab routine every single day.  Others will tell you to alternate days just like any other muscle.  Personally, I’m in the second camp.  I believe that even though your ab muscles are not as thick as some of the other muscles in your body, they’re still muscles.  They still tire and need time to rebuild.  Therefore, my advice is to do your ab routine on alternating days.

Don’t Forget the Back Muscles…

Lastly, don’t forget that the stronger you make your abs, the easier it is to strain your back muscles (the antagonist muscles).  You’ve got to keep both groups in balance.  A good exercise program will include back exercises as well as ab strengthening exercises on alternate days.

…Or The Diet

Keep in mind that no one is going to see your “6-pak abs” if they’re covered under a layer of body fat so proper diet and nutrition is also critical to your fitness routine.  You can’t exercise away bad eating habits or poor food choices.  ‘Nuff said.

Conclusion

The abdominal muscles are core to most of your body’s movements and should therefore be core to your exercise routine.  Pick a routine that appeals to you.  Whether it appeals to you because of the jazzy equipment or the celebrity endorsement doesn’t really matter.  What matters is that you pick something you’ll actually do consistently.

All that’s left then is that you do it!

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

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