thursday, September 4, 2003
jayplay.19
Go from flab abs to fab abs in 5 easy steps
By Kristy Wieland
jayplay@kansan.com
Jayplay columnist
Despite the abundance of worthless abdominal contractions, the truth about achieving a strong midsection isn't that complicated. Here are five simple ways to keep your abdominal workout on track and dispel some common myths.
1) Cardio Priority First of all, let's get something perfectly clear no amount of crunches will get rid of the excess fat that seems to accumulate at our waistlines. Regular cardiovascular exercise, on the other hand, will do the trick. If you are carrying extra body fat your abs will not show, no matter how many crunches you do.
2) Eat Smart Michelob Ultra will not rid you of your pooch, nor will Heineken give you one. Excess calories, no matter the form, will cause weight gain, and lead to a higher body fat percentage. If you don't have time for more cardio in your workout, slowly start to decrease your portion sizes and consume more fruits, vegetables, complex carbohydrates, lean protein and dairy sources to your meals.
3) Use Proper Form You've seen her. The girl who whips out 200 crunches so fast her ponytail never touches the floor. Or the guy who has a 40-pound plate on his chest, his back humped over, painfully attempting incline sit-ups. Don't envy their dedication They are wasting precious workout time. Form is an important aspect of exercising. Ask yourself these questions: Is my spine in alignment? Am I breathing correctly? Are my movements slow and controlled? Do I feel my abs contracting or are my hip flexors compensating? Is my back or neck staining? Learn the proper technique before beginning any exercise and reap the results.
4) Posture Many people are on
a mission to achieve "fab" abs. Unfortunately, it's not physiologically possible for everyone. Our abdominals are actually designed to take a rounded shape. But with proper posture you can avoid the less than attractive "pot belly" look. Wherever, whenever, try contracting your abdominals, slightly tilting your pelvis so your tailbone is pointing down, lifting your rib cage, rolling your shoulders up and back with your ears directly over them.
5) Get on the Ball A study at Springfield College in Massachusetts found that athletes who did abdominal and lower-back exercises on an stability ball had significantly stronger midsections and better overall balance than participants who did crunches and back extensions on the floor. Don't neglect incorporating a few simple back exercises on the ball to achieve balance. You wouldn't think of doing biceps and never working your triceps.
I COULD DANCE ALL NIGHT
Dancing is an amazing way to burn calories. Nothing is better than sloughing off fat while satisfying your dancing machine inside. The buddy system works magnificently with any physical activity. Check out these partner classes available in Lawrence.
SWING TIME
Grab a partner and learn swing dancing.
The Lawrence Arts Center, 940 New Hampshire, offers an eight-week swing session beginning Saturday, Sept. 20, from 3:30 p.m. to 4:30 p.m. The cost per couple is $58: "We've been a fixture in Lawrence for years and we are community based." says Ann Dean, Lawrence Arts Center's assistant director.
Group and private lessons are available at the Dance Academy, 1117 Massachusetts St. Group lessons are held Sundays at 8 p.m. and cost $7 per lesson for students. A public dance, which plays swing with latin mixed in, is held afterward from 9 p.m. to midnight. Individual lessons are $65 an hour. No partner's required for private lessons, however, couples and groups can split the cost. The instructors are
willing to work with students financially,says Bridget Janner, Dance Academy's assistant manager.
Auctioneer Lawrence Parks and Recreation's Community Building, 115 W. 11th St., begins their six-week swing sessions Sunday from 6:20 p.m. to 7:20 p.m. The cost is $50 per couple.
BALLROOM BLITZ
Ballroom dancing is great for wedding receptions, office parties or any formal function. It's a fun, healthy way to bond with a friend or partner.
Lawrence Arts Center will commence their weekly ballroom dancing lessons Sept. 18 from 7 p.m. to 8:30 p.m. The eight-week lessons cost $79 per couple.
The cost for other forms of dance such as the tango, foxtrot and the waltz, offered at the Dance Academy cost $7 per person each lesson. Private instruction is also available for $65 an hour. Call (785)331-2227 for more information.
South Park Recreation Center, 1141 Massachusetts St. and the Dance Academy also offer ballroom dancing.
Julie Jones