THE SIX SECRETS OF THE "SIX PACK" 

Abs that have tone are good for wowing the gallery at the beach. But it is also (and above all) useful for having good posture, reducing the risk of back pain and better carrying heavy loads.

1- MUSCLES LEXICON

> Rectus abdominis

This muscle, which is the subject of many fantasies because of its chocolate bar shape, connects the last ribs and the breastbone to the hip bone. It allows flexion of the thorax on the pelvis if the latter is fixed or vice versa if the thorax is fixed.

> Obliques

The external oblique attaches to the lower ribs and ends at the top of the pelvis. Its fibers are arranged obliquely and form a "V". The internal oblique is located below the external oblique. It originates at the top of the pelvis to attach to the lower ribs and the white line, vertical and in the center of the trunk. The obliques act together in the rotational movements of the trunk.

> Dorso-lumbar

Three long muscles connect the cervical region to the lumbar region: the ilio-costal, the long dorsi and the spinous. The extension (straightening) and stabilization of the trunk are the main actions of this muscle group. Also, the square of the lumbar region (a deep lumbar muscle) attaches to the last rib, to the lumbar vertebrae and to the iliac crest. It participates in the movement of sideways flexion or elevation on one side of the pelvis.

> Transverse

Everything that is not visible is often forgotten. The transverse muscle is one of the important muscles to strengthen because of its stabilizing action on the lumbar spine. Where is he? Just think about the belts weightlifters wear. It is the transverse muscle. Overall, it joins the lumbar vertebrae and the white line at the front of the belly. It contains the viscera of the abdomen and contracts when the stomach is pulled in.

2- STABILIZING ACTION

Composed of 95% slow-twitch fibers, the abdominals help stabilize the lumbar spine and support the abdominal box, especially when the trunk is straight and leaning forward. To improve the core, we must learn to perform abdominal exercises while respecting our natural lumbar curvature. It is about learning to simultaneously contract the different muscle groups to ensure good stability of the pelvis and the lumbar spine. Simply tilting the pelvis (retroversion) is not enough: make sure you maintain this curve when performing the exercises. You should include exercises in your training plan to strengthen not only your abs, but also your lumbar muscles (in the lower back).

3- FIND YOUR MOTIVATION

Like other muscles, the abdominals must be trained according to the basic training principles: specificity, overload and progression (see Espaces in May 2008 or on www.espaces.qc.ca). A variety of group classes now exist to target these muscles and posture. Pilates is the most common formula: it is aimed at both men and women. You should know that the abdominal muscles are located exactly where the body tends to store fat. The effects of abdominal exercises are therefore not always visible as they are with other muscles, which is frankly discouraging. In order for your abdominals to be visible, it will also be necessary to reduce the percentage of fat to a rather low level. If you are overweight,

• Exercise two to three times a week.

• Two to three sets of 12 to 15 repetitions for each exercise.

• Use a load, if necessary, to make the last rep difficult (without putting too much stress on the lower back).

4- STRENGTHEN YOUR ABS

A complete abdominal program contains at least one exercise for each movement of the trunk: flexion, extension, rotation and lateral flexion.

> In the supine position, the pelvis is the pivot point. The further the limbs move away from this pivot, the greater the load. For example, doing a sit-up with the hands crossed on the trunk is easier than with the hands on the ears or the arms extended above the head. For an even greater load, move your upper and lower body at the same time.

> To make the work of the abdominal and lumbar muscles more intense, do your exercises in a situation of instability of the trunk. Instead of lying on the floor, lean on an exercise ball. A kinesiologist can advise you on a personalized progression formula. For an irreproachable posture, always keep in mind to retract the navel (contraction of the transverse muscle) and to lengthen the spine.

5- RECOMMENDATIONS

> Always exercise the weaker muscle groups first.

> As the upper abdominals participate in the movements of the lower abdominal region, it is very important not to work them first: this would reduce the strength of the other abdominal muscles.

> Balance the workouts. Always engage opposing muscle groups. For example, the lumbar muscles and the abdominal muscles.

> Maintain the level of contraction throughout the series. Rest for a few seconds between sets, but never between repetitions of the same set.

6- AVOID

> All sports put the abdominals in action. Even walking requires the abdominals to keep the core straight and stable. Forgetting to train them and isolate them is a big mistake!

> Do not train these muscles in a purely dynamic mode with large amplitude movements. These muscles operate rather statically with small variations in length. Therefore, favor stabilization exercises with a low range of motion.

> Never sacrifice technique to increase the intensity or the number of repetitions, otherwise you risk developing muscle imbalances or injuring yourself.

> Within training routines, the general trend favors quantity (number of repetitions) over quality (load). While this is much better than doing nothing, it goes against the principle of overloading. Beyond about 20 repetitions, it becomes less and less relevant to add more, unless you train specifically for a sport where muscular endurance of the abdominals is necessary.

> In addition to the abdominals, another muscle can perform trunk flexion. The iliac psoas connects the last vertebrae of the lumbar spine to the top of the femur, in front. Its powerful contraction brings the trunk closer to the thighs by moving the more mobile part of the two. The problem arises when it causes you to "dig your back." The more fatigue sets in in the abdominal muscles, the more the iliac psoas compensates and brings you to an arched position. Pressure is then created on the lumbar discs, which puts them to a severe test. So respect your lumbar curvature while performing your exercises and avoid arching your back or crushing it on the ground.

> Watch out for the many abdominal machines available on the market. They impose a gesture that may be different from the one that suits your anatomy and your physical condition.

> When sitting or lying down, the abdominals hardly work any more. It is important to maintain a slight contraction, even outside of training.