The Men's Health Big Book: Getting Abs by Adam Bornstein

Author:Adam Bornstein
Language: eng
Format: epub
Publisher: Rodale
Published: 2012-12-12T16:00:00+00:00

Your Abs—Revealed

By now you might feel that you have a pretty good idea of what it takes to flip the switch on the ultimate body makeover. So let’s try a little pop quiz.

Which of the following is true?

(a) Your abs are the key to a flatter belly.

(b) Gimmick devices and supplements will help you eliminate your beer belly.

(c) Crunches are the worst exercise for your abs.

So what’d you pick? Hopefully, you were waiting for (d) None of the above.

You see, the lessons of the lean are not what they used to be, which means the methods of changing your body are not what you commonly see in the gym. So let’s start with the basics: The terms core and abs are not interchangeable. Crunches work your abs. But for the biggest benefits, you need to work your entire core, which is made up of the four layers of the abs (rectus abdominis, external and internal obliques, and the transverse abdominis), hip flexors, spine extensors, hip adductors (inner thigh muscles), hip abductors (including gluteus medius), and multifidus (a series of muscles that connect and support your spine; they are activated first to protect your spine from injury).

That’s the real purpose of your core: to prevent movement. So when you are focusing on doing crunches—or creating movement—you’re doing the opposite of what was intended for your body. While crunches feel like they’re doing something, they’re actually one of the last exercises you want to include in an ab-revealing routine. Not only do they put your back at risk for injury, they also work your muscles significantly less than other alternatives. In fact, a study published in the Journal of Strength and Conditioning Research found that crunches create a 64 percent activation of your six-pack muscles. That sounds great until you realize that Canadian researchers found that a variation of the basic plank achieves 100 percent activation of the same muscles.

The message is simple: The more you train your abs for stability—with planks, side planks, and other exercises that activate your entire core—the better you’ll look. The best part: You’ll barely have to move, which should eliminate your strains and pains. Just beware: The exercises in this program are deceptively difficult but surprisingly effective at finally uncovering your abs.

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