Waist Whittling

Q: I've heard that crunches, sit-ups and other ab exercises, will sometimes thicken your abdominals rather than slim your mid-section. How can I prevent this from happening? - M.H., Glen Allen, VA

A: It is true that doing the wrong exercises, or even doing the right exercises the wrong way, can make your waist and mid-section appear thicker. One example: side bends. Many people stand with dumbbells in their hands and then bend side to side. They think they are working their oblique muscles, which are the muscles responsible for a trim waistline. However, the obliques do not perform a side bend action. Obliques are designed to do twisting motions; therefore, the best way to work them (and whittle your waist) is with cross-over type exercises. Try doing the abdominal pelvic lift by lifting your shoulder towards the opposite knee while lying on the floor. Lie on your back with your knees bent. Now use your abdominal muscles to lift one shoulder blade off the floor, twisting slightly toward your opposite knee. Keeping both feet on the floor during this exercise is key: it stabilizes your back and allows for a greater range of motion, so muscles get more effective work.

Crunching the wrong way is another way to dash your hopes of a trim waist. Full sit-ups are generally a waste of time. Your abdominal muscles only work until your shoulder blades leave the floor. After that, you're pretty much working your hip flexor muscles. To really pare your midsection, you need to work your rectus abdominis muscle, the muscle that runs from your rib cage to your pubic bone. Crunches are a great exercise for your rectus abdominis muscle, but they must be done properly. Be sure to flatten your abdominals by pulling them in towards your spine when doing crunches. Do not let them round upwards. In addition, be sure to use your abs to do the work; don't let other muscles assist in curling you upward.

Source: fitlinxx.com