Secrets to a six-pack!

In their quest to get a flatter stomach and that coveted six-pack, so many people crank out set after exhausting set of sit-ups and crunches. That’s all well and good, but the fact is that’s only a small part of getting those abdominal muscles to connect like pieces of a Jigsaw puzzle.

The most important factor in getting well-defined abs is not doing thousands of sit-ups a week. It’s that dreaded d-word: diet. Sit-ups surely will target the muscles of the abs, but it’s impossible to spot-reduce. So if there are layers of fat covering that rectus abdominus, you’re not going to see your abs. It’s that simple. Guys, if you’re not below 12 percent bodyfat, don’t expect your abs to do more than maybe peek through – and that’s on a good day and only when the light hits them just right! Ladies, I’d put that number at around 18 percent. You want clearly visible, chiseled abs? Reduce those numbers by about 5 percent. And getting there requires first a healthy diet and regular cardio to burn the fat.

Frankly, I don’t do a lot of sit-ups and crunches nor do my clients. Oh, sure, we do some, but we’re more likely to some cable wood choppers, medicine ball throws across the body or another INTEGRATED movement. Those exercises are much more functional. Sit-ups and crunches, for me, are the finishing touches. They work the rectus abdominus, a superficial muscle, and do so in a very isolated fashion. Think about it: in daily activities how often does the body simulate the movement of a sit-up? Maybe once - when you get out of bed. True, biomechanically one function of the abs is to assist in spinal flexion (as occurs in a sit-up). But far more often the abs work as dynamic stabilizers of the trunk, resisting force and producing force in ROTATIONAL MOVEMENTS while you’re on your feet (as occurs in a wood chopper). If you’re a mom who’s picking up her kid or lifting her groceries from a cart and into her trunk, which exercise do you think will make those movements easier, a sit-up or a wood chopper? If you’re a tennis player, baseball player or really any athlete, which exercise would be more beneficial? You are lying down when performing a sit-up. I always remind my athletes, if you’re on your back, well, guess what? That play is over for you!

Don’t get me wrong, I’m not saying don’t do sit-ups and crunches. By all means, do them! They are a necessary part of a good abdominal routine. But just remember to also include more functional moves that lengthen the abdominals and work them through different planes of motion. Sit-ups cause the abs (and hip flexors) to contract, i.e. shorten and potentially place strain on the back. As we get older, muscles are shortening enough on their own, losing their elasticity and ability to produce power. Another advantage to wood choppers, rotational movements with balls or bands, kettlebell swings, etc.. is that they’re going to burn a lot more calories than a sit-up. And if you want to see your abdominals – or if you just want to lose weight – it really comes down to burning more calories than you’re taking in.

So you want to bring out those sleek, sexy abs this summer? Think the I’s: IMPROVE and clean up your diet, INCREASE your cardio and add INTERVAL training and INTEGRATE your abdominal training.

Robert Haddocks is a Certified Strength and Conditioning Specialist and Certified Personal Trainer (NASM and NSCA)at Lifetime Fitness. For more information, contact him at 404-317-4666 or robhadd@hotmail.com