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All I Want for the Holidays: "Six-Pack" Abs
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Proper Form Necessary to Avoid Injury and Achieve that Perfect Midwinter Midriff. Now seems to be the time of year that
people are the most motivated to "get into shape" for any number of reasons. Between the drive to deflate the holiday spare tire and the desire to get swimsuit-trim for that winter
Caribbean cruise, gyms and health clubs are currently overflowing with individuals performing dozens of crunches in pursuit of the coveted trim, tight and strong abdominal
muscles. Proper form for abdominal exercises is key to attaining your goals and reduction of injury. "A lot of people who have been sedentary all year rush into the gym prior to the
holiday season," said APTA member Lori Thein Brody, MS, PT, SCS, ATC, Senior Clinical Specialist with the University of Wisconsin Clinics Research Park in Madison, WI. "They're in a
big hurry to get trim, and they don't always take the time to make sure they are exercising properly. People need to realize that there's a right way and a wrong way to work out the
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abs." "At best, doing abdominal exercises improperly or with incorrect form can result in an inefficient and non-productive
workout; at worst it may put novice exercisers at risk of injury," said Ms. Brody. "To prevent injuries, it is necessary to have a correct body position throughout the entire range of motion for
an exercise. It is also important that the body's muscles and tendons possess adequate strength, endurance, and flexibility to maintain this proper technique from start to finish."
Ring in the New Year with Flatter Abs
The crunch is a classic way to tighten the tummy because it specifically targets the muscles in the abdomen. Unlike a traditional sit-up, where the abdominal muscles are assisted
by the hip muscles, the crunch emphasizes the abs for maximum effect. For people with back problems, physical therapists recommend a curl-up. This exercise is done by
starting with the arms at the sides and slowly curling up, beginning with the head and neck, raising up until the shoulder blades leave the floor. Once this is mastered, you can
progress the difficulty by positioning arms across your chest, at your shoulders and finally overhead.
Once the crunch has been mastered, consider the "Plank," an effective exercise for flattening the abdominal wall. This
exercise is performed with the stomach toward the floor and the body extended. With the individual balanced on the elbows and balls of the feet, the plank strengthens the abdominal
muscles by stabilizing the trunk/spine. The plank not only works the abdominal muscles, but also improves the strength of the back and gluteal muscles. However, it is important to
work up to this high-level activity over time. Begin by holding the position a few seconds and gradually extend to one-minute intervals.
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See APTA's exercise tip sheet (.pdf file on the APTA web site www.apta.org). The proper breathing technique is to exhale during contraction and inhale while relaxing the abdominal
muscles, always maintaining focus on the muscles being exercised. To determine the body's readiness and fitness level, work with a physical therapist or fitness specialist before
embarking on any new exercise program. The physical therapists at Skyline Hospital are versed in up-to-date fitness guidelines to assist you with a program to attain all of your
fitness goals. "People need to view fitness as a journey and not a destination," continued Ms. Brody. "Going into a gym and expecting to look like a magazine cover model in two or three
weeks is unrealistic, and can make people overdo their workout. The key is to assess your current fitness level and match the exercises to that level, go slowly and realize that
results will come with time and consistent effort." With the proper technique and a little perseverance, even the most dedicated couch potato can work toward a holiday six-pack that will last all year long.
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For further information regarding this and other personal fitness information, feel free to contact the fitness specialists at
Skyline Hospital's Physical therapy and Sports Medicine Department at
(509)493-1101 ext. 3396 or pt@skylinehospital.com.
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