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It's All About the Abs - Abdominal Exercise Equipment That Really Works
By C.J. Gustafson
There have been many studies and reports about how our society as a whole has
grown heavier and chubbier. The stomach, in particular, has become a trouble
spot for many people. This is due in part to the fact that many of us have desk
jobs where we rarely use our stomach and abdomen muscles. For others, this is
where the excess fat, brought on by the fast food and extra beers, settles in
our bodies. Whatever the reason for our big bellies, there has been a host of
gadgets and exercises to help do away with stomach flab. Some of these
techniques and equipment work better than others. This article will help you
sort through the hype.
Before beginning a discussion of abdominal exercises and equipment, it is
important to point out that even the best ab machine will not help you loose fat
in your stomach area. Abdominal exercise equipment can tone and shape your
muscles, but the only way to loose the fat is to consume more calories than you
take in. Exercise will help you do this, but it is a total body process, not
targeted to certain areas.
It is also important to note, that for many people, a flat stomach is not in
their genetics, even if they are in good physical shape. Some stomachs have a
small curve, and all the crunches in the world won't change that. However, the
exercises and equipment discussed below will help tone, strengthen and define
your abdominal muscles.
Abdominal Exercises & Equipment
There are many different types of ab exercisers and equipment. One of the most
effective of these, the Roman Chair, is not strictly an ab machine.
It is a common piece of equipment found at the gym but it can be used to perform
a very effective ab exercise. The Roman Chair is a somewhat taller machine
with two stationary, parallel arms and a straight, padded back. There is nothing
to sit on.
When working on abs, the best way to use this piece of equipment is to place
your forearms flat on each armrest, with your back firmly against the padding.
You should have the Roman Chair set high enough that your legs dangle straight down
when you are in position. Then slowly bring your knees toward your chest as far
as you can go and hold for a few seconds before extending them to the beginning
position. This exercise was number two in a San Diego State University survey
that ranked the top abdominal exercises and equipment.
According to the survey, the best ab exercise is the Bicycle maneuver.
Many of you are probably familiar with this fun exercise. We've been doing it
since we were kids in gym class, and it turns out, the bicycle is one of the
most effective exercises for working those abdominal muscles. To do the exercise
correctly, lie on a mat and press your lower back flat. Put your hands beside
your head. Tighten your abdominal muscles and bend your knees toward your chest
until they are at about a 45-degree angle. Bring your right elbow in contact
with your left knee. Then alternate with the opposite knee and elbow and repeat.
You should feel it in your sides and abs.
Leg Crunches are similar to the Bicycle, but with crunches, your torso
does most of the movement. Lie on the mat again with your lower back pressed
flat. Place your hands at your sides or by your head, whichever is more
comfortable. Be sure not to put any pressure on your arms or you will take away
from the effectiveness of the exercise.
Lift your legs straight up above your head and bend your knees slightly. Squeeze
your abdominal muscles and then lift your torso up off the mat toward your
knees. Return to the original position with your back flat on the mat. Relax
your abdominal muscles and then repeat. Remember to breathe during the exercise.
Crunches can also be done on an exercise ball and many feel it is more
effective than standard crunches. You sit on the ball and place your feet on the
floor about a foot apart. Roll back carefully on the ball until you are lying
with your back fully extended on the ball. Tighten your abdominal muscles and
raise your trunk off the ball to about a 30-degree angle. Return to the extended
position and repeat.
Exercise balls are one of the most versatile and effective pieces of fitness
equipment relative to their cost. Another low cost equipment alternative is a
stretch band. These are just what they sound like, a stretchy band made of
lycra, nylon or sometimes rubber. Sometimes called resistance bands, they allow
you to work one muscle group while the resistance of the band stabilizes the
opposing muscles. It is good for stretching and strengthening muscles and is
often used with beginners and those who have experienced an injury.
If you are looking for something a bit more high-tech, there are several pieces
of equipment made especially to work the abs. There are the Ab Crunch Machine
and the Back and Ab Machine. Both of these pieces of abdominal exercise
equipment have been designed to support the lower back and the neck. They also
come with adjustable resistance settings.
The Ab Slider, Ab Wheel, and Ab Trainer are other examples
of equipment designed to target abdominal muscles. As with most types of fitness
equipment, their effectiveness often is dependant upon correct usage and, in
some cases, combining them with other abdominal exercises. It is important to
fully research the equipment and read instructions before using.
The quest for six-pack abs and flat stomachs has intensified over the past few
years. In response, the fitness industry has resurrected some old, faithful
exercises, developed new and improved versions, and even created equipment
specifically to target abdominal muscles. Combine these top abdominal exercises
with an overall exercise routine and a healthy diet, and chances are you will
loose the flab and have a stronger, more shapely mid section in a matter of
months.
About the Author
C.J. Gustafson is a successful freelance fitness writer for http://www.fitness-n-exercise-equipment.com, your complete shopping guide for home fitness equipment, treadmills, elliptical machines, exercise bikes, ab machines, and weight training equipment.
Copyright 2005 Fitness-N-Exercise-Equipment.com
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