Abs

If I had a dollar for every time I was asked where the “abs” machine was, me and you could both retire. It would seem that having a flat stomach has become the obsession of the majority of Americans because of its aesthetically pleasing nature. I want to take a closer look at the muscles that make up the core and why they are so important.


First of all there is no machine, pill, belt, shake, or DVD that will make your abs show through a layer of body fat. The rectus abdominus is the long muscle on the front of the body that gives the “six-pack” look when body fat levels are low. It however serves a much more vital function supporting posture. When the Abs get weak the pelvis(hip bone) tilts forward causing an unnatural curvature in the back. This can cause serious damage along with back pain and discomfort.

Muscles attach to ligaments that then attach to bones. That makes it fair to say weak muscles will make you fall apart. If you do an MRI on a patient with a back injury 9 times out of 10 you will see extremely weak lower back muscles. If you bend down to pick something up and the muscle that attaches to your spine is too weak then bam! You have a slipped disc. Core exercises can very well be classified as preventative maintenance.

Now we understand that we need to exercise all the muscles in our core in order to function as we should. I have written up a routine that you can do at home with nothing but a stop watch.

Plank- Hold for 30 seconds (if you need to rest then drop your knees for a second but then get back into it)

6 inches- sit up strait with your hands on the floor beside you. With your feet together raise them off the ground 6 inches and hold it.

Knees in- in the same position as above just bring your knees to your chest and then extend them back out, do as many as you can with good form in 30 secounds.

Toe touches- lay on your back and point your heels to the ceiling. Now reach up for your toes and then lay back down, Repeat at your pace for 30 seconds.

Superman- lay face down and slowly raise your arms and legs off the mat at the same time. Return to the starting position. Repeat for 30 seconds at your pace.

Run through this circuit twice with minimal rest between exercises. Should take 12-15 minutes.

This article written by

Jeremy Oiver,CPT

Lifestyle and weight management coach

If you have questions about this workout or want to go more advanced contact me at jr.oliver@att.net