ReShape Abs

[RhiannonW]

Hi Cathe.
I need a professional opinion on reshaping my abs. Is there a way to 'break down' my lower abs so I can reshape them with target exercises? I've been doing target ab work for a few weeks, but my lower ab area has gotten bigger/sticks out even more. As I do the exercises, I'm squeezing and flattening my abs, so I think I'm doing the exercises correctly. Can the abs be broken and reshaped, or am I stuck with hard abs that stick out?
Thanks.

 

[ChelleK]

Hi, I would like an answer to this too! I've been doing ab work for about 5 weeks now and my stomach is *huge* even though I have lost a couple pounds. I also exhale on exertion and try to suck in my abs whenever possible. Can anyone help?

 

[Jane P]

I have heard that the secret to great abs is in the kitchen, not the gym. Also some type of kickboxing added to your routine should help if you hold your abdomen in while doing it. If you are contracting the muscles correctly and still have an ab problem, then it's probably subcutaneous fat rather than sagging muscles.

 

[Aquajock]

Hi, Rhiannon! I'm not Cathe by any stretch, but I thought you might be interested in my experience:

I've found that alternating between supine (face up) ab work AND plank position (face down) ab work is great, especially for the lower portion of the abdominals. I still don't have many specific plank position ab exercises, BUT you can get there by doing the "lowly" push-up off the toes. If your form is correct (i.e. body absolutely straight from shoulders to toes, no sagging down or hiking up at the back), your abdominals are working tremendously just to maintain proper back form. If you're really feeling enterprising, do the push-ups with your toes off of a 6" platform. So you get double bang for the buck - chest, anterior delt and triceps work with the push-up, and ab work as well.

I've also found that supine ab work is great on an incline bench, with your head at the HIGHER level. When you are doing your crunches, it's easier to get your shoulders off the bench but you're isolating the movement more in the abdominals rather than recruiting the back. And when you're doing your reverse curls for the lower portion of the abdominals, you have to work a little harder to push the hips up.

Just one person's experience - hope it helps.

Annette

 

[Cathe Friedrich]

Hi! To downsize an area, simply cut back on the intensity, frequency, and duration. Also, be sure to do a variety of abdominal exercises vs one specific type over and over. For now, you may even want to consider staying away from your current exercises for a few weeks and doing a whole new group of abdominal exercises that target all areas of the abdominals. Good Luck!

 

[ChelleK]

I'm sorry, I don't understand. Why would we *cut back* on intensity, frequency and duration? Also, I had read that short people (under 5'5) should not do ab work because we (I'm 5'4 and apple shaped, 10 lbs overweight) have thicker trunks and will build up the ab muscle too much. Is this true? If no ab work, then Pilates or Yoga? I'm lost...

 

[Cathe Friedrich]

Hi ChelleK! The reason that I suggested to cut back on either the frequency, duration, or intensity was to let the muscle atrophy a bit. This would be one way of attempting to it "downsize" it (which was requested).

As for short people not doing ab work, I have honestly never heard of this and also do not agree with it. The more "effective" exercises that you can cross train your body with, the more challenged and productive your workouts will be. Therefore, a combination of yoga, pilates, traditional ab work and any other exercise that challenges your torso will be wonderful for your ab conditioning. Simply start with a few exercises in moderation and see how your body responds to them. Good Luck!

 

[ChelleK]

Thanks Cathe! I read the article in the April/May issue of Muscle & Fitness Hers. They interviewed Sharon Bruneau, who said that short people have thicker trunks and that ab work will make the muscle grow. I don't agree, but it seems that my lower belly is bigger since I've being doing crunches. I will take your suggestion and try to vary my exercises. Thanks!