Dear Belly Aching, If you want 6 pack abs you’re definitely not alone. I can’t tell you how many of my clients come to me pleading: “Joe, how do I flatten my stomach and get those rippled abs.” First of all, let’s start with the facts. Your abdominal muscles or abs are actually three interconnected muscles: upper abs, lower abs, and obliques (sides). In order to define and tone those muscles, you’re going to have to do exercises that train all of those muscles in addition to cardio training and proper nutrition. The biggest problem, and I’m no exception, is that there’s a layer of fat covering all those ab muscles. I compare it to wearing a sweatshirt over your abs. Until it’s gone, you won’t see those abs. Even if you’re in great shape and have been working out for years like me, it’s only natural to have a little fat around your stomach. For men, the abdomen is usually the first place where excess fat builds up, for women it’s around the butt and hips. Whether you’re a man or woman, achieving 6 pack abs is as much about genetics as it is about diet and exercise. The other thing to keep in mind about 6 pack abs is that some of the photos you see in magazines, of those guys and gals with really defined abs, may be touched up. Even so, those models you see are working out hours each day to achieve that body. What I tell my clients is to set realistic goals about how they want their abs to look. For most people, a flat, toned stomach is totally realistic, but does take work and commitment. There are some specific things you can do to flatten your stomach and build up your ab muscles but you’ll be working you’re entire body, not just your abs. Yes, we all want to look great in a bathing suit at the beach, but there are other reasons to strengthening your abs. Strong abs can help you maintain better posture and help or prevent problems with your back. The abs are really your core muscles and help to stabilize your entire body. First, you’ll have to do at least 30 minutes of cardio training 3 or 4 times a week. Biking, running, swimming, anything will do, just make sure you’re at a level that increases your heart rate to burn those calories. The cardio will help burn the excess fat around your abs to help tone them. Next, you’ll have to watch what you eat. Keep your daily calorie intake to 2000 or under. And make sure you eat lots of lean meats, fruits, vegetables and whole grains. Stay away from high calorie and fatty junk food. Finally, 3 or 4 times a week you’ll need to do some specific ab exercises. My favorites are crunches, reverse crunches, side crunches and elbow-to-knee crunches. Whatever exercises you do, you want to make sure you’re working all three ab muscle groups: upper, lower and obliques. 2 or 3 sets of 10 works great. And also make sure you feel your ab muscle contract with each repetition otherwise you’ll be wasting your time. Remember to go nice and slow, don’t do what I call the “kickin chicken” or flop up and down. You might also want to try one of the ab machines like an ab roller. Most gyms have these. Some of these machines can really help isolate the abs and help you get the muscle to contract more effectively than just doing a regular crunch. But avoid muscle stimulation machines and pills that promise 6 pack abs without doing any work. You’ve heard it before: “if it sounds to good to be true it probably is.” © Joe Decker 2003 |