Erika Dillman - The Little Abs Workout Book

Neither these exercises and programs nor any other exercise program should be followed without first consulting a health care professional. If you have any special conditions requiring attention, you should consult with your health care professional regularly regarding possible modifications of the program contained in this book.

Copyright 2003 by Erika Dillman

All rights reserved.

Warner Books, Inc.

Hachette Book Group

237 Park Avenue

New York, NY 10017

Visit our website at www.HachetteBookGroup.com

First eBook Edition: December 2009

ISBN: 978-0-446-56722-0

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For Jack

Big thanks go to everyone involved with this book: My agent, Anne Depue, my editor, Diana Baroni, assistant editor, Molly Chehak, and my friends and family for their continued support and enthusiasm.

Erin Hoover Barnett and Debby Heath for their editorial suggestions. Jim Chow for his wonderful illustrations.

And the many fitness experts who generously shared their time and expertise with me: John P. Porcari, Ph.D., Professor, Department of Exercise and Sports Science, University of Wisconsin-La Crosse; Miriam E. Nelson, Ph.D., Director, Center for Physical Activity and Nutrition, Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy, Tufts University; C. C. Cunningham, M.S., certified athletic trainer (ATC), certified strength and conditioning specialist (CSCS), ACE certified personal trainer; Darcy Norman, physical therapist, certified athletic trainer, certified strength and conditioning specialist (CSCS), Olympic Physical Therapy; Peter Cannon, personal trainer, C.H.E.K. II & Golf biomechanics C.P.F.T.; Anne-Marie Trombold, physical therapist, Performance Rehab; Sarah Scott, President, Cofounder, Ironsmith-The Fitness Doctors, U.S.A. Triathlon Coach; Phil Sanchez, B.S., ACE, ACSM Certified, Group Exercise and Pilates Director, Pacific Athletic Club, San Diego; and Michael Porter, M.S., CSCS, ACSM H/FD Certified Regional Director of Health & Fitness Education, Western Athletic Clubs, Seattle Region.

It used to be that unless you were a professional bodybuilder, the state of your abs wasn't a primary concern. Today, it's all about abs. Our culture has become so obsessed with having great-looking abs that we spend millions, if not billions, of dollars every year on machines, videos, gadgets like electronic massage belts, and even specially formulated creams that promise to give us rock-hard abs in only eight minutes a day!

Abs have become a touchstone of fashion that reflects our standards of physical beauty, power, and attraction. Even clothes are designed to highlight the abs. It's not enough anymore to admire dreamy Calvin Klein underwear models with sweat-glistening washboard stomachs; we want to have stomachs like those.

Hollywood only perpetuates abs mania. Today's leading men and ladies can't just get by on looks or charm; they have to be buff. Even rock stars (who are supposed to be unhealthy) have transformed their images by transforming their bodies. Springsteen went from a scrawny, shaggy-headed sloucher to a bona fide hunk who could fill out a pair of Levis and a white T-shirt like, well, a Calvin Klein model. Madonna, who started off draped in lace and wearing her underwear on top of her clothes, now has abs of steel and the distinction of being named 2001 Sportswoman of the Year by Sports Illustrated for Women magazine.

With all the attention focused on abs, you might be looking down at your stomach and feeling a bit intimidated. Maybe you're thinking to yourself, That's fine for them, but what about me? Why should I care about having great abs? And what do normal people, who can't afford on-call personal trainers or devote four hours a day to exercise, do about their abs?

Not to worry, The Little Abs Workout Book was written for regular people (like you and me) who want to feel and look better without spending hours in the gym or practicing dozens of repetitions of painful exercises. In this book, you'll learn how to train your abdominal and back muscles effectively to achieve the strong, flat stomach you desire.

Whether you're an absolute beginner or a frequent exerciser, you'll find exercises appropriate to your fitness level in this book.

What makes The Little Abs Workout Book different from so many abs books is its focus on function. Killer abs may be fashionable, but there's more to abdominal training than appearance. If you want your body to hold up to the stresses of everyday life, including your recreational and athletic pursuits, your abs need to be in top shape.

The safest, most effective way to train the abs includes a method called core stabilization training. The goal of this type of training is restoring optimal functioning to core (i.e., abs and back) muscles, beginning with the deepest layers of abdominal muscles that are responsible for spinal stabilization so that they can perform their designated jobs, supporting and protecting the spine.

The focus of abs training has shifted from exercises like crunches that build up the most superficial layers of the abdominal muscles (to achieve that six-pack look) to stabilization exercises that restore alignment and to functional abdominal exercises that duplicate actual movements made during daily life.

This approach may not sound as sexy as jumping into the six-pack regimen, but here's the payoff. Strong abs improve your posture, balance, and alignment, helping you sit, stand, and walk with more grace and efficiency. Strengthening abs and back muscles can also increase your energy and endurance and help reduce your risk of lower back pain. You will still get a better-looking stomach; you just need to take the time to lay the foundation first.

If, like many people, you spend your days sitting in front of a computer or behind the wheel of a car, you'll appreciate the benefits of having stronger abs. Considering that 80 percent of adults will experience lower back pain in their lives, abdominal training is a practical tool to prevent injury and improve health.

You don't have to be a trained athlete or a crop-topped rock star to benefit from having stronger, more functional abdominal muscles. Whether you're twenty-five or sixty-five, you can improve the condition of your abs.

The goal of The Little Abs Workout Book is to educate readers about the importance of and the techniques for training the abdominal muscles from the deepest layer to the most superficial layer, or from the inside out. There is no quick fix to getting great abs, but with patience, consistency, and dedication, you will make progress.

Those of you who hate crunches, as I do, will be happy to hear that you can achieve a taut torso without doing crunches (this book is virtually crunch-free). And for those who want that six-pack look, once you've restored the functionality of your abs, you can progress to exercises that focus on bulking up the superficial ab layers.

This book is based on progression, each chapter building on information presented in the previous chapter. So, in order to get the most out of this information, read the chapters in order so that by the time you reach the exercises, you have a basic understanding of the anatomy of the area, posture and alignment, and the basic philosophy and guidelines of abs training.