RSSBy Sally Walker Davies - AOL
Not loving those love handles? Then it's time to transform your midsection from flab to fab. Wading through all the information and ab-specific products available may seem like as much of a workout as 100 crunches; from rollers to stability balls to loungers, there's a seemingly endless array of options to choose from. Are you targeting abs as part of an over-all body makeover? Maybe you need to strengthen your core because of back issues, or are hoping to exercise that muffin-top into mere crumbs.
Whatever the reason, the first rule when shopping for an abdominal machine is that there is no magic involved. The machines only work if you use them regularly, they don't work over night, and they work best when combined with watching your calories and adding some cardio conditioning into your routine.
In other words, six pack abs don't happen in six seconds a day... no matter what you've seen on TV.
So what does work? To be effective, an abdominal machine must:
1) Target all the abdominal muscles -- Even if your focus is the love handles, the machine you choose should work the upper and lower abs, the obliques and the intercostals. Fully developed abdominal muscles will create a sleeker, firmer shape over all.
2) Provide a full range of motion -- Going from a full stretch to a complete contraction is critical for working the abdominal areas, so be sure the machine provides a full range of motion.
3) Be adjustable or sized to your body -- If the machine can't be adjusted to your body, or you're too small/big/short/tall for the machine, then you won't use it.
4) Be comfortable -- Do you have to turn into a contortionist to use the machine? Does it hurt your back? If it's uncomfortable, it's time to return it.
The Machines: What They Are and What They Do
Before you buy a machine, do plenty of research: Try machines out in the stores or at the health club and ask friends what they ve used -- and what worked and didn t work. And remember, for best results the ab machine should be just one part of your workout, not your only workout.
1. Stability Ball
What it is: A large rubber ball filled with air that is used for abdominal workouts in Pilates and yoga. Called a stability or Swiss ball, the balls come in different sizes; people 5' to 5'6" tall should use a 55 cm ball, while those 5'7" and over should use a 65cm ball. Be sure to buy a professional ball -- one which has a burst resistance of 1100 lbs or over.
What it does: The instability of the ball forces people to use the core muscles of the midsection to keep the body balanced; a stronger core eventually leads to better posture. It can be used for a variety of abdominal exercises, as well a replacement for a desk chair at work or easy chair while watching television; the constant readjustments necessary to maintain balance will work the core.
Price range: $13 - $80
2. Ab Lounger
What it is: A lounge chair-type exercises in which one sits, then using handles and foot straps or grips, moves the body to work the abdominals. The lounger supports the neck and back. Some models fold up for easy storage.
What it does: Tones and tightens upper and lower abdominals and obliques. A jack-knifing type motion provides the stretch and contracting motion similar to crunches.
Price range: $100 - $415
3. Ab Wheel
What it is: If you were a child in the late '70s or early '80s, ask your parents if they ve still got their ab roller -- essentially a wheel with handles. It comes in single and double wheel options.
What it does: Works core ab, shoulder, back and arm muscles through floor exercises where user, in a kneeling position, rolls out and back.
Price range: $9 - $25
4. Ab Slider
What it is: Like the wheel, the ab slider is a floor machine; the slider is a stable box with handles. Some models include a knee pad for comfort.
What it does: Works the core abdominal, shoulder, back and arm muscles through the back and forth sliding motion.
Price range: $15 - $30
5. Exercise Chair
What it is: A short bench-like seat with handles and a rotating padded cushion.
What it does: The user sits on the cushion then swings legs from side to side to work internal and external obliques, and upper and lower abs.
Price range: $100
6. Yoga / Pilates
What it is: Both are exercises which use poses to increase overall strength and flexibility in the body. Pilates also incorporates equipment to achieve these goals. Better posture -- gained through stronger core muscles in the abdomen and back -- are a major benefit of both exercises.
What it does: Exercise routines vary from short, 10-minute warm-ups to 50-minute overall workouts; some, especially in Pilates, emphasize a particular area of the body. Kits can include a mat, blocks and other equipment in addition to the instructional DVD.
Price range: $10 - $50
7. Abdominal Bench
What it is: A padded bench with foot grips which allow user to perform abdominal exercises in more comfort than on the floor. Some models are adjustable for tougher workouts, or adjustable to allow a variety of positions to work both the abs and the back.
What it does: Holds the body in position for repeated sit ups and crunches.
Price range: $100 - $400
While any of these machines -- from the basic bench to the ab lounger -- can help in whittling the waistline, remember that only a dedicated routine, a change in the diet and more cardio workouts combined can deliver real results.
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As a strength Coach I am asked many questions through out the day pertaining to fitness. One of the most common things I hear is, "I do a million sit-ups or crunches, I even us an ab machine and my stomach still is not flat;" or "why don’t I have ripped abs I use an ab machine?"
Fitness Truths:
For those individuals that truly do those “million” sit-ups or crunches and truly do use those ab machines, I applauded your efforts because that effort is something to admire; but in terms of getting that ripped midsection or that bikini body it will not guarantee that. As we know crunches will not flatten you abs, the crunches will tighten them however. The problem is if you have fat underneath or above the muscle, the muscle will act like a weight belt and pull the contents inward. The result is that your waistline might get a bit smaller but you still have not removed the fat underneath and above the muscle. So in order to get those “ripped abs” a work out program consisting of interval training, overall strength training, a variety of ab exercises and eating a clean diet, would be the start to this most desirable physical attribute,
WASH BOARD ABS.
It's my goal to dispel some of the fitness myths and to answer any fitness questions you may. To learn more and to ask any fitness question you may have, visit us at:
www.sports-fitness-solutions.com. I promise we'll try to help and answer any every question you pose.
Thanks for the opporutnity, I hope helped.
Jeff
Hi,
Which AB machine would you recommend for a Senior who can get down on the floor, BUT can't get up off the floor.
Thanks
Hathor38@aol.com
You also have to check your sugar levels and see a doctor so might make a diet design for your metabolism.