‘Six-pack’ abs should not be the goal

Q:My gym offers 15-minute abdominal classes. Although I try to make at least three of these classes a week and definitely feel my abs burning during class, I have not seen much progress in flattening my abdominal area. Am I doing something wrong, or are these classes just a waste of time?

A: Abdominal classes have become common in many fitness facilities. The typical class consists of an instructor taking a group of participants through 15 to 20 minutes of various abdominal exercises. Unfortunately, the popularity of these classes has many people crunching themselves into disappointment, since abdominal exercises alone will not slim your middle.

The purpose of abdominal classes should be to focus on increasing the stability and strength of the core muscles (abdominal, back, hips), not to develop a “six pack.” Since we cannot actually “flatten” our abdominals, our goal should be to lower our body-fat percentage, which will decrease the amount of fat around our middle, making our abdominal muscles more visible.

•Before attending your first abdominal class, I recommend understanding what to expect. Your goal should be to increase core strength and stability, not experience soreness for the next two days. Avoid gauging how well the class was taught by how “hard” the exercises were, or by how much of a burn you felt in your abdominal muscles. You should feel like you have more control, strength and stability within your back, abdominals and hips with each class completed. This should determine the success of each class. Focus on quality, not quantity.

•To get the best results from abdominal classes, be sure you know how to correctly perform each exercise. Many participants use the wrong techniques when completing abdominal exercises, and repeat these poor techniques repetition after repetition, class after class. Straining the muscles of your neck and arching your lower back while completing abdominal exercises is one example of what should be avoided and could cause not just discomfort but injury if repeated.

•Although, group classes tend to encourage participants to keep up with their neighbors, go at your own pace. Use modifications to exercises that may be too advanced, and only progress to a more difficult exercise once you have mastered the basic exercise. At the beginning of class, inform the instructor of any medical conditions that might need a safer version to be demonstrated. The instructor should be able to accommodate your needs.

•Your abdominal class should be part of a balanced workout routine that includes cardiovascular exercise and strength training, partnered with healthy nutritional habits. Consistent exercise, proper nutrition and genetics will help you reach your goal of lowering your body fat around your abdomen, which will give the appearance of “flatter abs.”

Always consult a physician before beginning an exercise program.