Alachua Personal Trainer Reveals the Worst "Ab" Exercise Ever

Jan. 11, 2011 - PRLog -- As a fitness trainer, I get a lot of questions regarding abdominal exercises to get a flat stomach or the coveted "six pack." Today, I'm going to share the one abdominal exercise you should never perform and alternative abdominal exercises you should perform in its place.

First, the one abdominal exercise you should never perform is: The Weighted Stability Ball Crunch.

The full-on sit-up motion combined with total-body flexion can be harmful to your low back because it will compress the disks in your spine. In fact, Dr. Stuart McGill, the world's expert on low-back injuries and abdominal training, said in a New York Times article, "...no sit-ups, they place devastating loads on the disks."

The disks in your spine are the same disks that get herniated in a low back injury. And moves like sit-ups and crunches essentially crush the disks between the bones in your spine, causing terrible pain and nerve damage.

I should mention that all the best personal trainers now understand that the purpose of your abdominals is not to twist and crunch your torso, but instead to hold it straight and stable, resisting rotation. So stop performing crunches and sit-ups if you want a healthy back and strong, functional, sexy abdominals.

Fortunately, you can still get a "six-pack" and a flat, sexy stomach by using back-friendly abdominal exercises instead. So let's review a few abdominal (ab) exercise substitutions:

1.) Replace crunches and sit-ups with: Planks
The easiest to perform and most effective abdominal strengthening exercise is the plank. Start by lying on your stomach on a carpeted floor, or a mat. Place your elbows on the ground, beneath your shoulders. Hold a straight line with only your elbows and your toes touching the ground, similar to the push-up position. Do this exercise in front of a mirror or with a partner to help you get the right line to start with.

The plank helps develop strength in the core, shoulders, arms, and glutes making it a great prerequisite for lifting weights or playing sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt. Start by holding the plank for 30 seconds, twice, and work up to holding for 2 minutes. To advance the exercise, slowly pick one foot up off the floor and hold it for time in the plank position.

2.) Replace bicycle kicks and cross crunches (e.g. twisting or oblique crunches) with: Side planks
From the elbow plank position, rotate your body so that you are resting on only your right elbow and facing to the left. Maintain your straight line, and allow your top foot to rest on top—or in front—of the bottom foot on the floor. This is a more difficult exercise, so start with a 15-second hold and repeat four times, alternating sides, and work up to a one-minute hold.

Advanced versions include the side plank with reach and side plank with leg raise (abduction). Dr. McGill adds that we should be able to perform a side plank for 90 seconds straight (this will take consistent practice!).

3.) Push-ups that work your abdominals
You should also understand that a lot of traditional exercises work your abs and slight variations of traditional moves can work your abs very hard. For example, some of the best push-ups for abs include:

•   Push-up Hold (hold the top position of a push-up similar to holding a plank)
•   Feet Elevated Push-up Hold or Push-ups
•   T-Push-up Hold or Push-ups
•   Spiderman Push-up Hold or Push-ups
•   Cross-over or Pledge Push-up Hold or Push-ups

For people with back issues, planks, side planks, push-up holds and variations, and other stability exercises allow them to safely perform abdominal exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run.

With these exercises, not only are you getting a set of amazing abs, but you're also saving your back and neck from the pain that comes with crunches and sit-ups. Please stop performing crunches and sit-ups, they are dangerous and ineffective!

Nathan Trenteseaux, YFS1, USC1, YNS is the owner and instructor for a local Alachua group personal training fitness facility that features high-intensity bootcamp-style workouts. Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women. To book Nathan to speak at your local Alachua company, club, or organization please contact him by email at nate@UndergroundFitnessRevolution.com or by phone at 352.682.3310. For more information, please visit www.UndergroundFitnessRevolution.com.

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Underground Fitness Revolution specializes in 30-minute EXPRESS metabolic workouts for busy men and women designed to get you in the best shape of your life regardless of your current fitness level.