Crunch it up the right way! Ab training revealed
Society’s obsession with abdominal training has made people forget that abs are like any other muscle in the body. If you want to burn fat from any area, you must strength train, perform cardiovascular activity three times a week, and eat well. Like any other body part, you can’t spot reduce!
“But I do 100 crunches every morning!” you say, outraged. You can do 200 crunches a day and it won’t make a difference unless you do cardio to burn off the fat covering the muscle you are building with those crunches! And how do you burn fat? By strength training the entire body.
Once you accept that you can’t spot reduce, it will be easier to get the results you want. Let’s review proper technique for ab training.
The crunch
Before you even begin the crunch movement, tighten your abs. Now crunch up. Notice the difference? It’s a lot harder, isn’t it? Contracting your abs before you crunch forces the movement to be controlled.
 Now place your hands at your temples and stick your chin out. Keep your lower back plastered to the mat.
Many people crunch with fast, jerking movements. But like training any other muscle, the lifting and lowering should be slow and controlled. Make sure you are getting your shoulders off the ground and coming up as high as you can, without your lower back leaving the mat. Notice how much harder this exercise is now.
Twist your way to great obliques
Any twisting movements should be just that – twisting. Start off with a regular crunch. Now twist to one side, but through the waist, as though you are looking at something far off to the side. Now twist to the other side. Instead of returning to the mat, stay up and continue the rotational twists, keeping your abs tight and contracted. Get ready to burn!
The plank
Lie face down on a mat on your toes, elbows down. Slowly draw your navel into your spine, as though you are curving your stomach into your back. Make sure that your back is flat. A common mistake is to allow your back to “cave”. Hold for 15 to 20 seconds.
The hip lift
Extend your legs fully. Slowly push your hips off the ground. Think about digging your heels into the ceiling. Don’t let the legs do the lifting – keep it coming from the lower abs. – by Jennifer Kelly
Ready to roll 
Cycling season is around the corner and bike shops are busy with spring tune ups. Give your body a tune up, too, with training to improve your ride.
Condition your legs and cardiovascular system through spinning classes or your own routine on a stationary bike. Set the seat height so your leg is fully extended without locking the knee when the pedal is at its lowest position. Move the seat forward or back so you knee is over the knot in your shoelaces when both pedals are at the same height. Keep your chin tucked in shoulders pulled back.
Use the tension on the bike to mimic flat stretches, steep climbs and fast downhill hammers. About 30 minutes of spinning, two or three times a week will prepare you for treks on your favourite trail or road.
Cycling isn’t just about the legs. Upper body and core strength will help you avoid leaning heavily on the handlebars, which can cause shoulder tension and nerve damage in the hands.
Perform pushups and planks on an instable surface like a wobble board or Bosu balance trainer. Sit on a stability ball to lift weights targeting chest, back and shoulders. Challenge lower abdominals by lying on the floor and pedaling your feet in the air, without arching your back.
This strength training will help you sit tall on your bike and keep your body weight centered over the seat. By spring, you’ll be ready to roll. |
