The Lost Secret of Ab Training

by Don Alessi
If a trainer were to come to us and say he had a method of ab training that would reduce the waist size of anyone in
three weeks, we'd ask him what he was selling and then kick him out the door. Luckily, Don Alessi was a fast talker and
before we could introduce him to the sidewalk, he'd convinced us that he had some pretty nifty ideas. In fact, we
realized we'd been missing something when it comes to ab training. e bet you are, too. !heck it out.
Quick question hat part of your body "ust screams se# appeal when it's in great shape$ %hat's right, the tibialis or
front of your calf& 'othing makes the women come running like a buff tibialis& (kay, I'm kidding. %hese days you're
not really considered to be in good shape unless you've got a great set of abs going.
%here's nothing as prestigious as the look and feel of a carved midsection. In my opinion, the shape of your gut can also
predict your fitness level more accurately than the psychic network. It's possible to ascertain a person's eating habits,
"oint fitness, and total body strength by the form and function of his abdominals.
In order to develop the si#)pack, important fitness elements must synchronize. *ound nutritional habits and effective
abdominal training are the keys to your success. +our ,ualifiers for the si#)pack are- a body fat percentage of ./0 or
less, the ability to back s,uat your body weight, and an understanding of proper training. If you fall short of these
prere,uisites or have been discouraged in the past, don't fret, new research and a twist on your regular ab training will
re)empower you.
%he reason most people fail at developing the abs is due to a lack of basic understanding when it comes to anatomy and
function. *o let's take care of that right now with a ,uick refresher course. %he abdominals consist of internal 1inner2
and e#ternal 1outer2 muscles. %he outer muscles are the rectus abdominus 1the si#)pack muscles2 and the external
obliques. Lying on your back, the rectus fle#es the spinal column forward 34 degrees. Any additional movement beyond
34 degrees is caused by the muscles that fle# your hips. %he e#ternal obli,ues primarily rotate the trunk.
%he inner unit muscles are called the transversus abdominus and the lumbar multifidus. %hese inner muscles lie beneath
the rectus abdominus and e#ternal obli,ues5 they control breathing, posture and absolute body strength. Activation of
these muscles will increase the tension in the thoraco)lumbar fascia and will increase intra)abdominal pressure. %his
means an increase in stability and back strength.
%he payoff for strengthening the inner unit includes back pain relief, increased strength, and tightening of the waist. In
fact, it's not uncommon for trainees to reduce the waistline one inch or more in three weeks& In personal training circles,
strengthening the inner unit is a 6magic bullet6 and is the only instance where spot reduction is not only possible but
also likely.
Suck It In!
%he chain is only as strong as its weakest link. About fifteen years ago, doctors working with athletic trainers realized
that athletes who trained while wearing lifting belts were more susceptible to lower back in"uries. %his was because
many of these athletes didn't do any abdominal work. In turn, the coaching staff emphasized e#tensive inner abdominal
work so that athletes wouldn't rely on the 6crutch6 of the belt.
%he weight lifting belt impedes the deep abdominal breathing necessary for absolute strength development and doesn't
allow the inner muscles to do their "ob. In the midsection, your weak link is likely the inner muscle unit. In fact, most
trainees' outer muscles could sue the inner muscles for lack of support&
789 research indicates that during normal function, the inner abdominal muscles must fire slightly before the outer
muscles.1.2 hat does this mean$ %raining the outer, 6primary6 muscles without training the inner 6support6 muscles is
a poor use of time and could 6re)wire6 your abs to misfire. %his may cause a structural imbalance which often leads to
back in"ury. If you're prone to lower back tightening or back spasms after a workout, then you need to work on the inner
muscle unit. %his also e#plains why a brawny bodybuilder can throw out his back while tying his sneakers.
%he bodybuilders of Arnold's day knew the importance of the inner muscle unit5 in fact they made a habit of displaying
it in a pose they coined as the 6vacuum pose.6 %his pose is a great illustration of how to e#ercise the inner muscle unit.
*imply sucking in your gut intensely and holding it until it burns can train the inner unit. :ecause the inner unit muscles
attach from the pelvic floor to the lower spine, you'll feel a burn from front to back.
Innovative rehab specialist ;aul 9agne and +ves 7thier have determined a better method of teaching yourself how to
train the inner unit, though.1/2 A biofeedback device like a drugstore blood pressure cuff is all you need. *imply lie on
your back, legs e#tended, and place the cuff underneath the third lumbar vertebrae 1directly under your belly button2.
;ump up the cuff to <4 mm of pressure and tighten the pressure release knob. Exhale as you draw your belly down
toward the floor and hold it isometrically for .4 to /4 seconds.
As you're contracting, the pressure should increase from <4 mm to =4 mm on the dial. If it goes above =4 mm, then
you're reverse tipping your pelvis and involving the rectus abdominus. Don't do this as it'll take away from the inner
muscles isolation. +ou must also e#hale from your belly and not your lungs. 8ost adults have a problem with this at
first because we've learned to breath shallowly and in reverse order. If you inhale when you suck it in, then you're a
backward breather. Another tip is to take ,uick breaths as you're holding the isometric contraction. ith practice you
can easily learn to breath and still maintain the contraction.
%hese muscles respond best to isometric contractions with longer time under tension 1one to two minutes2 and two to
three sets per e#ercise. %he inner muscles are slow)twitch, postural muscles and can be worked everyday without
overdoing them. A sample e#ercise progression is as follows-
Week 1
7#ercise- >acuum contraction, lying? 1described above2
@eps- .
*ets- 3
%empo- Aold .4)34 seconds
?%he use of the blood pressure cuff during week . is optional. I recommend using it until you can feel the isolated
6burn6 of the inner muscle without tipping the pelvis.
Week 2
7#ercise- >acuum contraction 1four point, horse stance??2
@eps- .
*ets- 3
%empo- Aold 34)B4 seconds
??%he horse stance is performed on the floor. %he hands and knees support your body weight. %he hands are positioned
directly under the shoulders and the knees are placed under the buttocks about shoulder width apart. Arch the lower
back and retract 1drop2 the shoulders.
Week
7#ercise- >acuum contraction 1standing2
@eps- .
*ets- 3
%empo- Aold / minutes
(nce you've graduated from this three week 6rehabilitation program,6 you can start to incorporate the outer muscles
again with regular ab work. Cust fire the inner unit, as described above, before you fle# your spinal column using
traditional abdominal e#ercises. I'd also recommend additional work with a *wiss ball to provide functional strength
and stability.
ith this corrective abdominal routine you can have it all D the function, the support, and the washboard abs. %hrow in
some tibialis training and you'll have it made.
Don Alessi, Cr is the founder of Alessi ;ersonal Eitness Inc. and the 'orth American %raining !ertification Ltd. Ais
clients include various professional athletes and a number of hot)shot Eortune F44 e#ecutives. Ais specialties are mass
development and body transformation. Eor information on a telephone consultation, e)mail him at
DGstrengthHhotmail.com.
!eferences
1.2 6%herapeutic e#ercise for spinal segmental stabilization in low back pain.6 Cull, @ichardson, Aodges I Aides.
1/2 6(ptimal Abdominal %raining6 +ves 7their, I ;aul 9agne
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