Category Archives: Abdominals

All Abdominal Exercises are Not Created Equal

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by J. R. McNeal, M. S., C.S.C.S. and W.A. Sands, Ph.D.

The fitness industry is replete with exercise devices designed to enhance fitness or sculpt the body. They are marketed to the unsuspecting and often gullible consumer, promising quick fixes and effortless results. Oh, if only it was that easy! Considering the amount of money Americans spend on fitness gadgets, we should be the fittest nation in the world instead of the fattest! One of the most recent trends in the industry is the emergence of the various abdominal conditioning devices, designed to “isolate” the abdominals (as if that were possible!), reduce neck strain, and in general make exercising the abdominal muscles an enjoyable experience. Are all of these devices created equal? How do they compare to a regular crunch, or the “forbidden” situp? The purpose of our investigation was to answer these questions. We decided to compare 6 different commonly performed exercises and devices to see if indeed there are differences in muscle activation and range of motion. By comparing the amount of muscle activation achieved, we can make recommendations regarding the relative value of one exercise over another with respect to force generated by the target muscles (the abs). Range of motion meanwhile, is a variable that has been virtually ignored in the fitness research literature. Watch virtually any throwing activity for example, and you can see that the range of motion of the trunk during such movements is large indeed.

We asked 20 active, college-aged students to participate in this investigation (10 females, 10 males). The exercises selected were 1) a regular crunch from the floor, 2) a regular situp with feet constrained, 3) a situp with the addition of the AbMat™ pad, 4) a crunch performed with an ab-roller type device, according to the recommendations of the manufacturer, 5) a crunch performed with the ab-roller combined with the AbMat™ pad, and finally 6) trunk flexion utilizing the Ab Bench resistive device. The exercises were demonstrated to the subjects, and they were allowed to practice each until they were comfortable with their performance. They were then videotaped with high-speed video while performing 3 trials of each exercise. Various anatomical structures of the subject were marked with reflective tape so that they were evident on the screen. This allowed the videotaped performances to be digitized and analyzed for specific kinematic information; in this case, angular displacement. Electromyography electrodes were placed on the upper and lower abdominals to assess muscle activity.

Findings:
For the lower trunk angle, the AbMat™ and Ab Bench achieved significantly greater ranges of motion than did the ab-roller exercises, the situp, or the regular crunch, although the traditional situp was significantly better than the ab-roller exercises and the regular crunch. At the hip and upper trunk angles it was again discovered that the AbMat™, Ab Bench, and the traditional situp were better than the ab-roller devices or the regular crunch at moving through a large range of motion. In most cases, the ab-roller exercises and the regular crunch did not differ from eachother, making the purchase of an ab-roller for specifically conditioning the abdominals questionable when compared to the regular crunch, which doesn’t cost anything! However, if the goal is exceptional conditioning of the abdominals through a large (“functional”) range of movement, then devices such as the AbMat™ and Ab Bench, which place the abdominal muscles in a slightly stretched position prior to each repetition, may be a wise equipment investment.

The muscle electrical activity provided even more insight into the efficacy of these particular exercises. It was of particular interest to us that the recordings from the abdominals could be described by different characteristic recordings; the regular crunch, ab-roller exercises, and the AbMat™ were characterized by a continuous activation pattern with a low amplitude (low force output), while the Ab Bench and situp were described by two distinct phases, concentric and eccentric which were of much higher amplitude. We did not feel we could adequately compare the two groups of exercises against each other due to these differences and thus the results basically compare exercises within each group. This is one example of the problems that can influence the results of electromyography studies of the abdominals, and any study not accounting for these differences should be considered with some reservation. Another problem which is inherent in electromyography investigations of the abdominals (but rarely if ever acknowledged by researchers in their results!) is the problem of skin and fat rolling that occurs whenever the trunk flexes. This makes the nature of the muscle electrical activity change as the electrode moves farther from and closer to the muscle. We feel that it is important to be aware of such shortcomings in this type of research so that you can become a more knowledgeable consumer.

The continuous activation exercises were not different in their activation of the upper abdominals. However, for the lower abdominals the AbMat™ elicited significantly more activity than did the ab-roller exercises. The regular crunch was superior only to the ab-roller exercise used simultaneously with the AbMat™. Therefore, the AbMat™ seems to be the superior exercise of this group for eliciting muscle activation, especially when the lower abdominals are considered.

The situp and Ab Bench exercises as stated earlier, were different in their EMG patterns. Because the EMG was greater in these exercises, but occurred over a shorter time period, these exercises may be better choices if large force production is desired, rather than muscular endurance. For both the upper and lower abdominals the situp produced greater activation than the Ab Bench. It is critical to note, however, that due to the limitations of this study and these typical subjects, we were not able to approach any kind of maximal load on the Ab Bench. The Ab Bench allows resistance to be added to the exercise, which would cause an increase in muscle activation to move the increased load. In other words, one should be able to get any level of activation up to a maximum with the Ab Bench. The situp is constrained by the weight of the individual’s upper body. This was likely a major drawback in the ability of this study to properly distinguish between these two exercises. Common sense would tell us that if we were able to increase the resistance provided by the Ab Bench, the muscle activation results would have been different.

In conclusion, it can be recommended that ab-roller devices may not be any better than the regular crunch in conditioning the abdominals. For specificity of movement, equipment such as the AbMat™ and Ab Bench which place the spine in a slightly hyperextended position prior to abdominal contraction may be better choices, especially for sport performance. The situp appears to also be a good choice for both range of motion and activation, although it is limited in the amount of resistance and thus less muscle activation which can be achieved

J. R. McNeal, M. S., C.S.C.S.
W.A. Sands, Ph.D.
Dept. Of Exercise
SLC, UT. 84112

Upper and Lower ABS

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by Dr M. C. Siff

Introductory Note
For newcomers, these P&Ps are Propositions, not facts or dogmatic proclamations. They are intended to stimulate interaction among users working in different fields, to re-examine traditional concepts, foster distance education, question our beliefs and suggest new lines of research or approaches to training. We look forward to responses from anyone who has views or relevant information on the topics.

Puzzle & Paradox 92
The debate about whether or not it is possible to separately exercise the upper and lower abdominal erector muscles may not have been definitively settled yet.

There is still considerable debate about whether or not it is possible to exercise separately the upper and lower portions of the recti abdominis muscles, especially since the recti constitute a single band of muscle between origin and insertion. Numerous books and fitness professionals refer to crunches and situps for the ‘upper abs’ (with the pivot being the distal rectus attachment on the pelvis), and pelvic curl or leg pushes into the air for the ‘lower abs’ (with the pivot being the proximal rectus attachment on the lowest ribs and spine).

EMG studies show that both the ‘upper’ and ‘lower’ abs show considerable electrical activity during both of these types of exercise, so that some authorities dismiss the idea of separate isolation exercise of the upper and lower abs.

Yet, a TV programme some years ago showed a belly dancer using her highly skilled abdominal musculature to roll a few quarters (US 25c pieces) up, down, diagonally and sideways across the belly. She concluded her unusual display by successfully folding a dollar bill placed on her belly. From this vaudeville display, it would certainly appear that it is possible to activate different parts of the abdominal musculature in skilled sequences. This might then suggest to the skeptic that it may be meaningful to talk about separate exercise of the upper and lower regions of the abs.

Of course, we must note that the effectiveness of most non-explosive exercises depends primarily on the amount of concentrated focus and voluntarily produced goal-directed muscle tension, so that one’s visualization of the exercise would appear to have a profound effect on the pattern of activation of any muscle. This also depends on the patterns of breathing and breath-cessation used during the exercise.

Some authorities state that, since the different regions of the abdominals are separately innervated, one should certainly be able to activate upper and lower regions of the abs separately.

However, in saying that the lower abs are separately innervated we have to be cautious in misapplying this information. All of the rectus abdominis and the obliques are innervated by branches of the thoracic nerves T6 or T7 – T12, as is transversus (by the ventral rami and L1). This would tend to imply that the lower abs and lower obliques(?!) should be activated by stimulation of T6/7 – T8/9 and the upper abs and upper obliques (if these exist!) by the remaining thoracic nerves. In addition, an examination of their nervous innervation would also suggest that there should be separate activation of upper and lower transversus.

This clearly confounds the entire issue of trunk action and situps for the supposedly different parts of the trunk muscles. We can only resolve the issue if we stop talking about upper and lower abs etc and analyze in terms of a graduated activation of all of the trunk muscles progressing from the extreme top to the extreme bottom (as defined by the appropriate nerves) – much in the way that a caterpillar moves.

This would appear to offer a far more accurate and logical biomechanical approach, since the current view of upper vs lower abs would imply that there should be a somewhat jerky discontinuity somewhere during a full crunch. The entire action of trunk flexion is smooth, well-controlled and continuous, so this observation supports my view that there is a smooth continuum of activation of the entire abdominal (and erector spinae) group.

If one wishes to simplify, then it would be crudely accurate to talk of upper, mid and lower abs, but this still tends to mask the fact that there is really a continuum of muscle activation involving all of the trunk muscles, each exhibiting a different level of involvement, depending on the type and pattern of movement.

This means that it is highly unlikely that you will be able to totally isolate the ‘lower abs’, since there is always accompanying involvement of many other stabilizing and mobilizing muscles.

This, of course, has not answered the other issue which we raised earlier. If there is differential innervation of the obliques and transversus, must we then conclude that we should recognize upper and lower portions of these muscles, too? We have to bear in mind, even though essentially the same nerves are involved in activating the abdominal musculature, that different

Does this not imply then that one single exercise should be able to exercise all of the trunk muscles? Another point – if one sits up, then both the absand the obliques have to become involved in flexion, as a consequence of basic biomechanics – but what about transversus which is more strongly activated by coughing and forceful expulsion of air from the lungs (or by initiation of walking)?

Give your views on the concept of upper vs lower exercise of the abdominal musculature, including the obliques. Quote any relevant references or personal findings to corroborate your reply.

Dr Mel C Siff
School of Mechanical Engineering
University of the Witwatersrand
WITS 2050 South Africa
msiff@hertz.mech.wits.ac.za

Get the most out of your abdominal workout

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There are so many people looking for the secrets to great abs. You see all the hype on TV infomercials. Companies peddling all types of equipment that will help you build rock hard abs and a miraculous mid section. Without spending tons of money or any money at all, I’ll discuss a simple and effective way of building great looking abs. It can be done at home or at your gym.

Now we all want defined, toned abdominal muscles. Mostly to look great. A lot of men strive for a 6 pack or close to it, while most women’s goal is for a tight toned mid section. Let me stress that besides the cosmetic reasons for having great looking adominals, having a firm and toned mid section has many other benefits. You’ll ease any extra stress a belly or extra weight puts on your back, improve your posture, increase your stamina and endurance because you are not carrying any extra weight and improve your self esteem. You’ll feel even better about yourself and what you have accomplished. Anyway, this is pretty basic knowledge, but it is good to reflect on why you want to have solid great looking abs.

To develop solid abs, you need to shed some excess body fat. This is accomplished by eating properly and consuming less calories each day than your body burns.

Secondly, your abdominals must be trained in accordance with proper resistance training. I’ll discuss Ab Crunches as an effective exercise to build your abs.

Ab crunches can be performed anywhere:

Starting Position:
Place your hands crossed on your chest and lie flat on the floor with your knees bent. By bending your knees you’re providing your lower back with support. You can also place your hands behind your head if you prefer, but this position often leads to poor posture and unnecessary strain on your neck. In other words, you also end up cheating by lifting yourself using your arms and neck rather than your abs.

Performing the Exercise:
Slowly raise yourself using your abs, with your lower back always pressed against the floor. Raising your lower back will put unnecessary stress on your back. There are many exercises specifically for your lower back and remember, the abdominals create the exercise. Following the same method, slowly lower yourself.

Sets:
Try 4 sets of 24 with a short rest in between. The great thing about abs is that they can be exercised every second day or on consecutive days depending on your time and workout schedule.

Variation:
Try the same procedure by raising your legs or when you want to work on your obliques. Most people forget about working the oblique muscles (your side stomach muscles). Lie on the floor the same way as for regular crunches and cross your legs over to begin the exercise. If this feels uncomfortable or difficult, you may want to try the exercise standing up.With a reasonable weight in one hand, slowly lower one side and then return to the starting position. Repeat the procedure on your other side.

These are just a few of the many ab exercises that you can perform almost anywhere.

For a leaner stomach, exercise and get good nutrition

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How do I get a lean stomach?
Best results are exercise, and menu planning for nutritional benefits. Each person is different, and needs a specialized plan to eat certain foods, especially for allergies.

Exercise should include abdominal muscle strengthening: contracting your stomach muscles for strong “abs,” and optimal pelvic area for circulation. This is called the abdominal crunch. To accomplish this, lie down in a horizontal position, bend your knees, and place your feet flat on the floor. Roll your upper body forward, contract your stomach muscles, and release after holding for a count of 15 or 20, then let go. Repeat as many times as possible, being sure not to push hard beyond your ability. Start slowly and steadily build up. Make this a daily routine.

Lift your shoulder blades off the ground, hold the pose, contract your stomach mus cles and lower yourself slowly. Repeat this three or four times, gradually building up. Most exercises need to be done every other day for the rest of your life.

Get a bicycle with a comfortable, padded seat and start moving your legs vigorously.

Ride around our beautiful island and take note of the beautiful scenery as you are increase your circulation. For beginners, take it slowly to start and you will reap your rewards. It is advisable to consult with your doctor before embarking on any exercise program.

Ask your nutritionist about high energy foods that will help you build muscles and strength. Remember, it takes work, time and your patience for as much as several months to achieve optimum results.