This is a short lesson, but much needed due to the fact that summer is right around the corner, and I still see people performing crunches by the 1,000’s with more effort than they put into any other portion of their program. Many of my clients always ask me why I don’t do crunches with them, and once they are with me for a while, they finally “get it”.
Most people want to feel that burn, they like it. But is it beneficial to get yourself that six-pack look? The truth is that if you have mare than an inch of fat on your stomach, that layer of fat should be addressed first and foremost. Crunches will NOT get rid of that fat, I don’t care what you say. Put all that effort into your daily diet instead, and watch the results skyrocket. Abs are made IN THE KITCHEN, not on the floor while you stare at a tile on the ceiling.
ABS – MADE IN THE KITCHEN!
So what is the problem with crunches??? Most peoples spines are already at risk of injury from excessive sitting as it is, then they come to the gym and further pull their body into that hunched posture by yanking on their necks thousands of times. Your spine is ultimately what suffers during the crunching movement. Constantly bending your spine under load is not a great idea and will eventually lead to what is technically called an ouchie.
Coach Mike Boyle has a great analogy here – it’s like a credit card. Bend a new credit card back and forth and, initially, it bounces back. But if you continue to bend that card, you eventually start to see a white crack. Continue to bend it back and forth, and over time that crack leads to a break. Your spine is not much different.
***Now don’t get me wrong, many people tend to get confused with all the info out there, when they read in magazines don’t do this, or don’t do that. For many people that go to the gym, crunches are the heart of their workout, and they spend like 30 mins doing tons of crunch variations. Your ab routine should be 10-15 mins MAX! – More than that, and you are just wasting your time. ***
This brings me to another point – There are so many gimmicks out there, so many gadgets to train your abs, why do people think this is easy??? What happened to good old fashioned hard work to get to your goal???
“Train your abs for 3 mins a day!”-
Yeah. . . RIGHT! Every time I see one of these in someones house, I throw up a little bit in my mouth.
I know they haven’t used it, probably ever. . . (because they can’t find 3 minutes, I assume?) Its taking up an insane amount of room, it sticks out like a sore thumb, and they still have a gut. COME ON NOW!
Train your abs with stabalization exercises over and over again instead, your spine will love you for it! Here are your goals –
Plank- 2 mins – NOTE – No sagging in the hips, keep the abdominals tight as if you are about to be punched in the stomach.
Side Plank – 90 sec each side – NOTE – No sagging, keep abs tight as if you are about to be punched in the stomach.
Then you can start with single arm or single leg versions of these movements. This should keep you busy for a while.
Another way to go is to use the Ab Wheel or the Ab Dolly, even a stability ball, and get some roll outs done. The motion of the roll out is a great way to work stabilization of the abdominal musculature, as well as allowing you to really feel a burn, if that’s what you are after. Check out the video here –Stability Ball Rollout
To see your six-pack, in a nutshell -pay attention, this gets complex –
Breakfast – 2-3 Eggs, and some mixed vegetables
Snack – Protein Shake or fruit or handful of almonds or walnuts
Lunch – Stick to chicken and fish , with dark leafy green vegetables
Snack – Fruit, or handful of almonds or walnuts
Dinner – Stick to chicken and fish , with dark leafy green vegetables
Snack – Protein shake w/ water
*All liquids consumed throughout must contain 0 calories or less w/ the exception of green tea
See? This plan alone for 4-6 weeks will definitely yield some great results, without a doubt, considering you exercise about 3-5 times a week and don’t sit on your ass every night staring at the TV.
Protect your spine, eat better and watch your six pack form one day at a time!
Stay strong,
Joey
