December 5, 2006 1:55 PM

Fitness editor Lisa Ryckman on improving your abs

Mark_Wolf(Q) I know how to take care of my abs: crunch, crunch, crunch, crunch, crunch, crunch, crunch, crunch. Good enough?
Lisa_Ryckman(A) Wait -- are you eating or exercising?
Mark_Wolf(P) Cute
Lisa_Ryckman(P) seriously -- crunches ain't good enough. In fact, they're definitely NOT the best exercise for your abs, unless you do them on the ball. It's been scientifically proven that the absolute best ab exercise you can do without equipment is the bicycle.
Lisa_Ryckman(P) Crunches only work one set of ab muscles. For better results, core work is the key. Do stuff that engages your abs and your back. Sometimes, people who think their abs are weak actually have weak backs, which affects how you stand and what your stomach looks like.
Lisa_Ryckman(P) Pilates folk refer to that core area -- basically from sternum to pelvis all the way around your bod -- as the "powerhouse." it's the center of the pilates universe, the place from which all exercise originates.

nottoobright(Q) Love the variety of your ab routines today. What number of different routines, reps and days per week would be adequate to make a difference over, say, six months?
Lisa_Ryckman(A) Ab muscles are just like every other muscle -- when you work them, you're actually breaking them down a bit. So they need sufficient recovery time to spring back, and that's the time when you're building strength. Working your abs three days a week, with at least a day in between, would show some results over six months. The exercises I'm demonstrating today would be good ones, particularly when you add in the balance disc. doing two sets of three or four exercises would be a good workout. Usually 8-10 reps each.

Mark_Wolf(P) Frazrock, just moved your questions to Lisa. They're up next.
trazrock(Q) So when you say "bicycle" as the best exercise, are you referring to lying down bicycle exercise where you simulate riding a bike?
Lisa_Ryckman(A) Exactly. Some researchers commissioned by the American Council on Exercise tested a number of different ab exercises to see which ones engage those muslces most effectively. The results: the bicycle exercise was tops, with crunches on the fit ball and exercises on the captain's chair also among the best.

trazrock(Q) Crunches on the ball are good also? And then is the key small frequent balanced protein/carb meals with "moderate"? or "strenuous" aerobic ercise?
Lisa_Ryckman(A) You're absolutely right. The nutrition piece is very important, and eating 5-6 small meals a day will keep your blood sugar stable and give you energy for your workout. Cardio can burn fat so you can actually see that gorgeous six pack. 3-5 times a week works, and interval training can make the most of a quick 15-20 minute workout.

Mark_Wolf(Q) You used a "balance disc" in a lot of the exercises in today's Spotlight cover story. What's a balance disc?
Lisa_Ryckman(A) A balance disc is a round piece of slightly inflated rubber, usually about 10-12 inches across. When you sit or stand on it, you automatically engage those all-important core muscles. That balance element adds big-time to your ab-strengthening goal.
Mark_Wolf(P) Sounds like a perfect stocking-stuffer for the gym rat of the house.
Lisa_Ryckman(P) You see them all the time in gyms now, and they're a great little piece of home equipment. Go to www.fwonline.com, click on "balance," and you'll see a number of different discs. They're about $10.

trazrock(Q) What are your best motivational strategies? I've found that I get started for a few months and then I slowly move away from consistency in diet and exercise. Thanks And when will we see another Fitness Challenge in the Rocky?
Lisa_Ryckman(A) Last question first: the next Rocky Fitness Challenge is scheduled to be in Homefront on Saturday, Dec. 16. This is going to be different than the others; I call it the "Trainers' Challenge" because I've paired Challengers with volunteer trainers. I've also shortened the Challenge to 12 weeks. It's going to be great.

Lisa_Ryckman(P) Motivational strategies: the best one I've found is a workout buddy. It makes it tough to skip your workout when somebody else is waiting for you. I also make deals with myself. If I'm really tired and feel like lumping instead of exercising, I tell myself that I'll just do the elliptical or weights or whatever for five minutes. Of course, after 5 minutes, I feel energized enough to keep going.

Lisa_Ryckman(P) Having a specific goal in mind is also very helpful, and keeping track of your progress on paper -- on a calendar or book where you write down what you did when -- can be very motivating.

Mark_Wolf(Q) I always hear about abs exercises that turn into back pain. What should you do to minimize the strain on your back and are there any warning signs?
Lisa_Ryckman(A) We're back to that core thing. It's not really that the ab exercises create back pain; it's much more likely that your back is just weak to begin with. A strong back is crucial to tight abs and good posture (which also influences how your tum looks). A strong back can also help alleviate back pain.
Lisa_Ryckman(P) It's a good idea to modify exercises if you do have back pain. keep your knees bent, put a pillow under your back if necessary.

Mark_Wolf(Q) Do these exercises work to combat love handles? If not, what do you suggest?
Lisa_Ryckman(A) Spot reducing isn't an option. Some people are predisposed to retaining fat in that area, and the only thing that might work is weight loss plus exercise.
dertinger left.
trazrock(Q) "Have the participants been selected for the Challenge?" Thanks for the information.
Lisa_Ryckman(A) The participants have been selected for this particular Challenge, but as I mentioned, I have shortened the Challenge time from six months to three months. So there will be another opportunity soon to apply.
Lisa_Ryckman(P) So keep your eye on Tuesday's Spotlight for more info on when to apply.

dertinger(Q) What are your best exercises avoiding lower back pain and for strengthing the abs?
Lisa_Ryckman(A) If you suffer from low back pain, it's probably a combination of weak back muscles and weak ab muscles. So working both the back and abs simultaneously through core exercises is going to yield the best results in the shortest time.

nottoobright(Q) I see people at the gym using a 25-35 lb plate and/or a 6-8-10lb rubber medicine ball while doing abs (i.e. behind the head, on the chest). How do those help, if they do?
Lisa_Ryckman(A) Used correctly, adding resistance by holding a medicine ball or weight plate to your chest or above it can enhance the exercise. It forces you to work harder to do the same exercise.

Mark_Wolf(Q) Sometimes I feel a neck strain while crunching. What am i doing wrong?
Lisa_Ryckman(A) People sometimes force their head toward their chest with their hands, and that can cause strain. The proper head position is eyes focused on the place where the wall meets the ceiling, a fist's-width between chin and chest, and fingertips behind the ears to lightly support the head and neck.
Mark_Wolf(P) So technical. I usually just focus on the nearest cute girl.
Lisa_Ryckman(P) well, there's your problem......
Lisa_Ryckman(P) Thanks for the great chat!

Mark_Wolf(P) Thanks for participating. Here's to six packs on the beach next summer.