Cut the Crunches

 

Crunches seem to be every woman’s go-to exercise to try to get her belly back. But no matter how many she does or how hard she tries the flat belly seems elusive. This mystery is usually chalked-up to stretched-out muscles, laziness (arrgh-never call a mom lazy), or just “the way it is” – i.e. the cost of having offspring or turning forty. But the culprit may lie in the very thing you’re doing to tone up - the crunch!

 

Here’s the low-down.  The abdominals connect the ribs to the pelvis, and are separated into layers. A crunch primarily strengthens the two superficial layers of abdominals. The first, most superficial layer, is the Rectus Abdominis. When toned, the Rectus creates the 6-pack. The second layer includes the External and Internal Obliques, and they’ll define a waistline when strong. You're thinking: sign me up, that’s exactly what I’ve been looking for! So what’s the problem?

The Core, which includes the deepest abdominal layer, the Transversus Abdominis (TA) is responsible for contracting before the crunch begins to maintain the position of the pelvis. This gives the Rectus and Obliques something sturdy to pull against to lift the upper body off the floor. Without an active Core, the pelvis will give in to the pull of the Rectus and Obliques, tipping the front of the pelvis up toward the ribs. The result? The abdomen collapses and resembles an accordion as you pull up into the crunch. Repeat crunches WILL train the Rectus and Obliques, but it trains them to be shaped like an accordion. And, let’s face it, nobody likes to do the polka.

 

Pregnancy takes a toll on all the Core muscles (there are three others in addition to the TA), and without specific exercise to reorganize and wake up a Core after pregnancy, it can stay asleep for years, even decades. Crunches won’t awaken a sleeping Core, they’ll actually reinforce its slumber. Over time, that tipped-up pelvis that comes from repeat crunches becomes the norm and actually shortens the distance between the ribs and front of the pelvis. This pulls moms into a postural slump to the front and tucks the bum under in the back. Studies have shown that in a tucked-under bum posture, the Core is dormant. Disappearing bum, lousy posture, accordion belly, sleepy Core…sound familiar?

 

So what’s one to do?  First, (and this might make you smile) no more crunches.  If you want a flat belly, activating your TA is the key.  The TA contributes to keeping the pelvis and spine sturdy, but it also flattens the abdomen and cinches the waist. Often women are told to “hollow” their belly or pull the navel to the spine to activate the TA.  Beware, this often leads to tucking the bum under, a major Core no-no.  Instead, focus on deep lower abdominal tensioning at the end of a long exhale for accurate activation of TA.  Once your Core is awake and active again, choose safer and more effective abdominal work like planks, side planks and swimming.

Finally, become aware of your posture throughout your day.  Alignment is critical to the activation of the Core. A few great planks cannot beat an entire day of slouchy, tucked-under posture that keeps the Core quiet. Instead, think of posture as your new (cheaper!) gym and a big part of your Core conditioning program.  Concentrate on accomplishing these goals and a flat belly will be within reach.

Julie Wiebe is a practicing physical therapist and women’s health educator. For more, visit her website.

Comments

[Gayle H.]

THERE IS A GOD!

[Flabby belly in MT]

I'm just a bit curious here - why are so many trainers and aerobics teachers still insisting we all do crunches then? It is such a popular exercise and they are always touting the benefits, no matter what gym you go to.

[Julie Wiebe]

Thanks for your question. Unfortunately this information has not made it into the hands of all fitness (and rehab) professionals. Fitness research is always evolving and improving our understanding of how best to train our bodies. Sit-ups used to be THE abdominal exercise, then they were replaced by crunches. However, we now understand that not only are crunches ineffective, but they also can do damage to the spine (See this article about the work of a researcher regarding damage done by repeat crunches-http://bit.ly/cKnhi5). Also, crunches put lots of pressure on pelvic organs, which can worsen incontinence and create organ prolapse. Current thinking is that plank type exercise are the most effective and safest way to target the abdomen. I would suggest discussing this information with your trainer-and no more crunches!

Take care- Julie Wiebe, PT

[Lisa Aslanian]

Once I had kids, my shape changed and I fought really hard to get some shape in my midsection again---- that said, Pilates is amazing for CORE (but the real deal is expensive and if it is not the real deal, don't bother).

Tracy Anderson has several videos, all of which are amazing, she works the muscles in (instead of out) and even though I do only 1/2 her routine (the mat and not the cardio), I have seen HUGE improvements in my belly and torso. And I have fun.

Like Pilates, I think she is very detail oriented and meticulous, so if you are that way (in mind and body), you will like her routines, if not, you probably won't like them.

[en]

Lisa - thanks so much for this tidbit. I used to pay for private Pilates, but it just seems insane to do that in this economy. All the local classes are expensive too - like $35 for a semi-private. But this video sounds interesting and I will try it. I'm excited about it in fact!

[custom rowing kit]

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