Women's Abdominal Training
Womens abdominal training , especially lower abdominal training
has virtually stagnated for years. With the introduction of the
AbMat™ and the related training techniques discussed in "Sit-ups
Redefined" new discoveries have been made specifically related
to training the the abdominals of a female. This section will discuss
these new breakthroughs.
The crunch has even more short-comings for women than for men.
Remember, resistance through a full range of motion is the key to
success with abdominal training. The female upper body tends to
be proportionately lighter than the male's. This makes it easier
for females to cheat in the crunch movment. Add to this the lack
of range of movement in a crunch and you may be getting the idea
how crunches are a dissapointing alternative for effective abdominal
training of females.
By forcing women into full extension from the start of the movement
(Figure 1) not only is the range of motion more than doubled but
significant resistance is added to the work the abdominal muscles
must do when this occurs.
When doing a crunch, the lower section of the abdominal muscles
in a women is never in a full stretched-out positon. This does not
permit the proper working of the lower section of the rectus or
the lower section of the internal obliques. As stated in the Sit-ups
Redefined section, when the pivot point moves to the pelvis - the
area of most concern to women - one can instantly feel the working
of the lower section of the abdominals. If you look at figures 2
and 3 you can see the exact parts of the sit-up we are talking about.
It only takes one set of sit-ups to notice the difference..
Women's Lower Abdominal Training
Why is the AbMat™ the best device to finally help women work the
lower section of the abdominals? Simple: it's the first device that
actually allows for the lower section to work from a fully stretched
out or extended position. From the Sit-ups redefined article you
have been given the basics of full range motion. Now let's look
at it in reference to a female's lower abdominal anatomy.
Look at the standard lower abdominal exercises used today: The
reverse-crunch ( figures 4, 4a ) or legs up reverse-crunch (figure
5,5a). How can the lower sections of the abdominals (mainly the
rectus abdominus and lower internal obliques) be expected to work
properly, when just the simple action of placing the back flat on
the floor before the exercise is begins eliminates using these muscles
With the AbMat™
Keep in mind that muscles work best when they pull in a straight
line. Now take a look at the direction of pull of the lower section
of the internal obliques. (Drawing 1) The lower section of the Internal
obliques can have a girdle type effect on the lower midsection when
worked properly with the rectus abdominus, through a full range
The AbMat™ allows the abdominals to function through a full range
of motion. Take a look at figures 7, 7a, 7b, 8, 8a, 8b to see the
effect the use of the AbMat™ has on the old movements.
Full Range of motion is essential for all abdominal exercises.
By the Way: How substantial is this extra range of motion gained
with the use of the AbMat™? Yes, it's only about 2-4 inches in the
lower abdominal area. Take a look at the area on a women's lower
stomach that always seems to be that problem area. Yeah, about those
2-4 extra inches worked with the AbMat™. (Drawing 2).