Fitting abdominal exercises into a busy schedule

Fitting abdominal exercises into a busy schedule

Have you done your abdominal workout today?  If not, there is still time to fit it in.  For many people, crunches and other abdominal exercises are the last thing they want to do and therefore, often don’t. Many of us perceive ab workouts as being difficult or maybe uncomfortable. They do take effort and sometimes we’d rather not do what’s good for us and instead make fitting in abdominal exercises a low priority move.

This is a mistake you want to avoid.  When you frequently skip abdominal strengtheners, it can have a big effect on your mobility and independence and not for the better.

What are the abdominals?

The abdominal muscles are located between the ribs and the pelvis on the front of the body. The abdominal muscles support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure. 

The abs are part of your core, the collection of muscles that act as your foundation. These core muscles lie deep within the abdominals and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis, the muscles of the pelvic floor, and the oblique muscles. 

Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities. All our movements are powered by the torso – the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more.

What happens when you skip abdominal workouts

In order for your core muscles to stay strong and active, ab workouts are a must.  You may emphasize exercising your legs, shoulders, and back, but ignoring your core can be putting your entire body in jeopardy.  Weak or unstable core muscles increase your risk for injury and falls when lifting something or even when walking. A weak core also makes it difficult to turn, bend, and get dressed.

Benefits of strong abdominal muscles

Having a strong, flexible core affects almost everything you do each day.  Here are ways in which having strong abdominal muscles will make life so much easier:

·      Everyday acts become easier from putting on shoes, picking up a package, turning to look behind you, or simply standing still for any length of time.

·      It makes your job more tolerable.  If you have a job that involves lifting, twisting, and standing, strong core muscles are required.  Even sitting at a desk all day relies on strong abdominals up for the task – typing, computer use, or answering phone calls all day can make back muscles surprisingly stiff and sore, especially if your posture is not good and you are not taking breaks as needed.

·      Healthy, resilient core muscles can prevent low back pain.  When back pain strikes, a regimen of core exercises are often prescribed to relieve the discomfort.

·      Being able to engage in sports such as biking, running, golf, tennis, or swimming are powered by a strong core.  Even sexual activity calls for core power and flexibility.

·      Your core stabilizes your body allowing you to move while keeping you balanced and stable. 

·      Strong core muscles make good posture more likely which gives you a trimmer silhouette, projects confidence, lessens wear and tear on the spine, and allows you to breathe deeply. Slouching due to poor posture is often a result of weak core muscles.

A few abdominal tricks to try

One primary reason why many of us may avoid abdominal workouts is because we hate crunches.  The good news is you don’t have to do crunches and a long ab workout is not necessary.  Fitting in abdominal exercises throughout the day makes them more convenient while still contributing to better health and function.

Check out these ideas for fitting in abdominal exercises each day:

·      Practice ab exercises while watching TV – Instead sitting on the couch watching your favorite TV program, lie on the floor on your back with your knees bent. While in this position, activate the abdominal muscles by drawing in your belly button toward the spine and hold this move for a count to10.  Relax and repeat up to 10 more times.

·      Take advantage of phone time – When talking on the phone, stand with your back flat against the wall. Activate your abs, drawing in your belly button again and push yourself against the wall.  Hold for a count of 10, relax and then repeat.

·      Do modified pushups throughout the day – Whether at work or home, do a modified pushup against a desk or counter.  Draw in your abdominal muscles throughout the move.

·      Practice abdominal contraction – Kneel on all fours with your hands and knees directly aligned under your shoulders and hips, keeping your spine and head neutral.  Exhale as you tighten your abdominal muscles by pulling them in and up like a zipper toward your spine.  Keep your spine neutral (no arching your back).  Hold, then release your abdominal muscles and return to the starting position.  Do this 8 to 10 times, and then rest for 30 to 90 seconds.