Kettlebell kicks off challenge to abdominals
Abdominal exercise probably accounts for more myths than any other single body part in the field of health and wellness. The sheer volume of theories, strategies and equipment designed to “attack” abdominal body fat is mind- numbing. This week, I’ll do my best to explain the truth behind abdominal training without allowing a product or service to veil my advice. In addition, I’ll introduce an abdominal exercise that challenges this region with one simple movement.
The abdominal region comprises three primary muscle groups known as the obliques, rectus abdominus, and transverse abdominus. Like other body parts, these three muscle groups work in concert with one another to make certain movement patterns possible. One can also choose to isolate one or more of them to a greater degree, if desired.
Abdominal muscle is no different from any other muscle in the human body in terms of how it’s developed. Strengthening abdominal muscle will result in hypertrophy and thus, create a more visible muscle “tone” as well as improved performance. The same repetition ranges, resistance levels, and strength protocols that are prescribed for any other muscle group can be utilized for abdominal training with fantastic success. Yet, exercisers continue to change parameters in hopes that the adjustment will somehow create a “lean” effect around the midsection.
Unfortunately, the abdominal region is a common storage site for subcutaneous body fat. For many people, the abdominal region is the first place that extra body fat becomes apparent. Others may notice the body fat more in the hips or neck initially, but the abdominal area usually gets its fair share of fat storage. It’s this particular component of human anatomy that creates an illusion around abdominal training.
Body fat can only be reduced in layers of the entire body. It’s physiologically impossible to target body fat loss in the abdominal area, or anywhere else. As one achieves better health through proper nutrition and physical activity, body fat begins to slowly decrease across the board. Once the individual does enough work, the abdominal body fat will reduce. But it’s important to be patient throughout the process.
The best body fat reduction methods involve three key components: cardiovascular training ( most days of the week), resistance training ( two to three days/ week) and a well- balanced nutritional intake. While certain products or machines may claim that they “target” abdominal fat, it’s impossible to do so. One can target the abdominal muscles during a training regimen, but engaging in abdominal exercises won’t necessarily have a positive effect on abdominal body fat levels.
This week’s exercise is one that targets the abdominal section, so it’s important to incorporate a healthful diet and cardiovascular training for best results. That said, the Kettlebell Pullover will challenge the rectus abdominus and transverse abdominus right out of the gate.
1. Lie on your back while holding a kettlebell in both hands over your chest.
2. Place your knees at 90 degrees and your heels together with knees apart. So, you are in a froglike position while holding the kettlebell over your chest.
3. Extend the arms over your head by lowering the arms toward the floor.
4. As your arms reach a position that’s parallel with the floor lift the kettlebell back over your chest with arms straight. As you do this, bring the knees inward toward the chest. This creates a “crunching” motion.
5. As the kettlebell reaches chest level, lift the shoulders up and perform a mini- situp. You want to time the crunch with the arrival of your knees for best results. 6. Perform two sets of 12. This movement will challenge individuals of all fitness levels, but one key element of good form is to maintain a completely flat lower back throughout the exercise. This will ensure the abdominals are engaging and protecting the lower back musculature from overexertion.