Feature Article - Olympics Issue

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Number 1             Olympics, 1998            Special Issue

~ Feature Article ~

ABS: The Foundation
By KATINA SALAFATINOS & ANDREA FRANKLIN

If you want to excel and improve, strong abdominal muscles are the way to go. Some of us didn't see our abs in the winter, yet battling that extra layer of fat can show of the cuts some of us work hard to attain. The abdominal area is comprised of a complex grouping of muscles that connect and interact in a centralized manner with many other muscles and parts of the body. Those cuts defined in increments show when a person has very little fat in this area. You cannot flatten, get rid of, shake away, rub away or cream away fat (liposuction is an option, but it will not make you strong, and you won't be able to skate for a long time.) If there is a layer of fat on top of muscle, the only way to get rid of it is through diet and cardiovascular exercise. Since you are skaters, you've got the cardio part down. You need to combine: diet (cut out the fat); cardiovascular exercise (skating) and abdominal firming and strength exercises. Abdominal work can be done every day. Off-season, when you work out in the gym cross-training and lifting weights, do as much as you can. During the season our suggestion is at least three times a week alternating machines and floor. Abdominals are crucial to skating. Once you improve you will be able to skate lower, stronger, longer and harder.

FLOOR EXERCISES. Emphasis is on strength, smaller muscles and cutting up. All exercises should be done with good form. Your head is merely resting in your hands; never yank on your neck. Transition is smooth, slow, lift/contraction and easy down; do not jerk up and down. Instead of a given number of repetitions we like to combine several floor exercises and variations of them in a routine, linking them together for anywhere from 10 to 20 minutes depending on your fitness level.

Note: To see larger versions of photos, click on photo

#1 - Obliques are the lower, angled muscles that wrap the middle, you know, the ones that you see on the boys in the Calvin Klein ads. This is the official 'so you can wear hip hugger jeans' exercise: lie on your back with knees bent and feet on the floor. Place your right foot over your left knee and place your left hand behind your head. Your head should be resting in your hand. Stretch your toe, then change to flexed feet, repeat.

#2 - Lower Abs - Lie on your back and bring your feet off the floor. Bend your knees and cross legs at ankles. Keep your back flat to the floor and put your hands behind your neck to support your head. Slowly crunch up, contracting the abdominal wall with elbows towards the knees. As you lift, tilt the pelvis up to about an inch off the floor. Lower just as slow. The lift and lower portion should create a minimal rocking motion. You must not pull on your head and neck. Exhale on the lift portion pausing at the top, lie on your side, legs in a zigzag position with a few inches separation between knees and ankles. Your upper body stretched out and long, hands go behind your head. Your lower elbow moves forward off the floor and your head is resting in your hands. Slowly lift the shoulder that is on the floor up, aiming the elbow that is pointing toward the ceiling to your hip. Pause at the top and lower slowly. Make sure you do the other side of the body, too.
Variation: Hold the lift and pulse double time without yanking or turning your neck.

#3 External Obliques - Lie on your side, legs in a zigzag position with a few inches separation between knees and ankles. Your upper body stretched out and long, hands go behind your head. Your lower elbow moves forward off the floor and your head is resting in your hands. Slowly lift the shoulder that is on the floor up, aiming the elbow that is pointing toward the ceiling to your hip. Pause at the top and lower slowly. Make sure you do the other side of the body, too.
Variation: Hold the lift and pulse double time without yanking or turning your neck.

#4 Upper Abs - Lie on your back, feet on the floor, heels down, toes up, knees wide. Your head is resting in your hands, elbows are wide and stay that way, eyes are on the ceiling. Contract the abdominal wall, lifting up; hold; lift a little higher; hold; then release slowly to the floor. Exhale on each contraction.

#6 Crunch Machine - Follow the instructions at the gym! First be sure you have determined the proper weight increment. This should not be super hard but enough to do about 20 repetitions and need a break. Set your chest on the pad adjusting the machine to fit your body. Feet are back and tucked under ankle pads. Hands are on the grips in front. Concentrate on the abdominal muscles and lower the pad by pulling down and crunching with your abs. Do not drop the weight or come all the way up until your set is done. Repeat.
Variation: Hold the contracted position and pulse small repetitive movements before releasing.

#7 Cable Pulldowns - Arrange your position on the floor so that the cable is behind your head. Grab the cable with both hands, kneel down on the floor, position the handle of the cable about the top of your head. Pull down to the floor driving your elbows down with it, concentrating on that center line down the front of your abs. Think about folding the sides of your abs in towards your belly button.

#8 Andrea's Favorite - Sit on the hyperextension machine face up with feet locked under pads. With a 5 pound plate in your hands held close to the body but away from the chest, gently lean back. Tighten the abdominals. Slowly twist from the waist with the emphasis on the obliques, in a side-to-side motion, leading with the shoulder and keeping a constant contraction. Sit up to rest from the set.

#9 Roman Chair - This is the chair without a seat, but a place for your forearms and grips for your hands. Set up by sitting as shown in the photo, making sure your back is set against the pad. Legs are hanging down.

Options:

Lift your knees to your chest and lower without fully extending; repeat.
Lift legs straight legged to a 90 angle and lower slowly; repeat.
Hold knees up high towards your chest and lift/crunch up.

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