Dear Doctor Column, May 17, 2004

Crunches Help Tone Tummy Muscles

Question:

Will doing crunches help flatten my tummy? What about abdominal exercisers? Would they help me get rid of this stomach?

Answer:

Crunches will help tone muscles in your belly, but they will not get rid of the fat obscuring those muscles. Sit-ups or abdominal crunches, with or without the aid of equipment, cannot "spot-reduce" the layer of excessive fat deposited between abdominal muscles and the skin. Remember, if spot reduction worked, people who eat too much would have thin faces. The only way to get rid of fat is to burn more calories than you consume.

Even after losing weight (and fat), there is no guarantee your tummy will be tighter, unless you exercise to strengthen abdominal muscles. Some people will lose a lot of fat in their arms and legs, but still retain a rounded belly. Genetics are partly to blame: To a certain extent, "washboard" abs are born, not made. But, abdominal exercises are not a waste of time. In addition to tightening abdominal muscles and burning calories, they strengthen muscles that support the back and improve posture. Standing up straight, experts say, makes you look 10 pounds lighter.

Fitness experts stress you do not need to spend money on special equipment to perform abdominal exercises. Performing a variety of sit-ups will give your abs a great workout. However, if a piece of body-toning equipment will help you get started and stay motivated, it may be worth the price. If you do buy an abdominal machine, read the instruction booklet carefully to ensure you are performing the exercise properly.

If you want to tone your abs for free, here is how to perform a basic sit-up, or stomach crunch, according to the American Council on Exercise (www.acefitness.org). Remember, technique is everything with crunches. Your results will depend not only on how many you do, but how well you do them.

Lie on your back with knees bent, feet flat on the floor, hands across the chest, and elbows out straight. Raise your shoulders off the floor toward your knees by curling your upper back off the floor. (Note: It is not necessary to completely raise the chest and upper trunk to a sitting position during an abdominal curl, as it causes no further contraction of abdominal muscles.) Aim for 10 repetitions a day and gradually increase to 20 to 30 repetitions a day, which is usually sufficient for strengthening abdominal muscles.

If you place your hands behind your head instead of across the chest during a curl, be careful not to pull the neck and create stress on the cervical vertebrae. Many abdominal exercisers are designed to prevent neck stress and help you stay in the right position. Also, avoid fast, twisting motions and never continue an exercise that hurts or causes pain. Remember that straight-leg sit ups are a "no-no," fitness experts emphasize, because they put extreme pressure on your lower back.