Slim 'N' Muscle Up Your Waistline Fast!!
by David Gentle

Obtain abdominal perfection and a slim healthy waistline with title winning “washboard” muscularity following our exercise and diet plan.

Washboard Abdominals

washboard abdoinalsNot too many people in this age of high tech washing machines, programmed to allow the wife more time on the phone have even seen a wash day accessory called a “washboard” once used to get clothes cleaned, another use being as an instrument in 'skittle groups’ that my dear old dad once described to me. But “washboard” is still a fairly apt description of the perfectly defined and clearly delineated abdominals personified by kings of the contest circuit, such as Richard Gaspari, Bob Paris and Britain’s Basil Frances.  

Abdominal perfection has always been considered a focal point of physical perfection ever since the Golden day of early Greece, personified in the multitude of statues still in existence, which even allowing for some artistic license demonstrated that early athletes paid plenty of attention to exercising and maintaining super mid-section muscularity, both for aesthetics and glowing vitality.  A muscular mid section is nature’s own ‘corset’ protecting the vital organs of the mid region, and exercising the waist should be a regular part of any training programme.

The mid section contains the vital organs responsible for digestion and energy. Food passes form the mouth via the esophagus into the stomach where it is mixed with gastric juices.  It then passes into the small intestines, the first part being the duodenum, mixing food with pancreatic and intestinal juices and bile from the gall bladder.  

From here and in the rest of the small intestines (all 6.5 metres of it!), the majority of useful food elements are absorbed through the intestinal walls into the lymph streams and blood system. Medical experts currently warn us that excess fat located predominantly in the waist area heightens the rise of the owner developing coronary/artery disease, plus a significant increase in the possibility of developing diabetes. Regular and graduated waist exercises, along with SENSIBLE EATING can aid in preventing hernias, dropped abdomen, prevent obesity and its related problems of kidney diseases, arteriosclerosis and as we said above, diabetes, and aid in the obtainment and maintenance of vitality.  

Obesity is defined as “excessive generalized depositing and storing of fat under the skin. An essential adjunctive to training the midsection is obviously diet. As the abdominals can in fact develop easily, surplus calories generally collect in the less active sections of the body, which for most means the waistline. The tendency to develop a high density of fat storage cells around the midsection is an inherited characteristic. Some people no less fortunate in their view, store fat more on the buttocks or back side, thighs or even neck and back, with the average female having about 25 to 26 percent body fat as against the males lesser 18%. Regarding the females higher fat content, the reason is due to the childbearing needs of women – of course I am not discussing regular female weight-trainer’s who get lower body fat by design (and hard work!!). As in all training body type is important with the thin or ectomorph or muscular mesomorph having greater changes of defining a muscular waistline, than their plumper endomorph friends.

Regarding body fat accumulation, remember it is impossible to spot reduce the waist (or another area for that matter) by localized spot reduction of fat cells. You have to engage in aerobic/high activity and generally lose weight all over. So do not fall for any such gimmicks often sold as ‘exercise belts’ vibrating machines, special creams to make you sweat, wrap around bandages, sweat suits, etc., etc., because after the first drink you take the lost weight will return. SAVE YOUR MONEY.  

The sole, sane and sensible formula for losing fat is to endeavour to use more energy than the calories you eat can supply. Hence your need to draw onto the reserves of fat already stored around the waistline. Calories tables are readily available at most book stalls for a few bob, and its agreed by all real experts and dieticians that obese people should avoid high calorie carbohydrates such as pastries, sweet foods and excess animal fats. Normal suggestions for slimmer is to limit themselves to about 1,000 to 1,500 calories a day, generally resulting in a steady loss of 2 lbs or 1 kg a week. Crash diets are NOT advised i.e. those heavily advertised liquid drink diets, as they generally result in simply a loss of water in the first week and can even eat into your muscle tissue. If you do get persuaded to try them out, then stick to the maker’s instructions, as even they do not advise using liquid diets for more than three weeks maximum in any case, sooner or later you have return to a sensible and more varied diet.  

When you begin to train abdominals, cut rest periods to minimum thus creating a cardiovascular effect, which will assist in emulsifying fats. Add to your sliming diet the various lipotropics via supplements such as inositol, choline, lipase, Methionine vitamins E and F (safflower oil) Betaine and Lecithin. If water retention is your problem, try extra vitamin B.  

The Muscles of the Waist  

The muscles of the waist are the rectus abdominal which are attached to the cartilages of the 5th, 6th and 7th ribs and to the top of the sternum. They are attached below to the pelvis at the public crest. These are the muscles that vie that much desired washboard effect. The External Obliques are attached to the lower 8th ribs and below the pelvis. The function of the rectus abdominus is to support and maintain the stability of the trunk to depress the thorax, compress the viscera and flex the body. The external obliques flex and rotate the pelvis to the same side and flexes pelvis into chest they also enhance the stability of the spine. Strong abdominals support the trunk and pelvis, preventing low back/posture problems, i.e. forward pelvic tilts or lordosis/lumbar curve. Almost all sporting activities highly involve the abdominal muscle groups, including lateral flexion and bending, but as bodybuilders, we have of course special training regimes and exercises.  

Exercises  

For the obliques, all types of exercise which rotate the torso whilst keeping hips and legs stationary effect them, i.e. all twisting movements and side bends, plus as mentioned most sports. Progression on exercises is made by the normal practise of increasing exercise poundage of sets/reps using for example side bend with dumbbell, all single handed over head lifts and bent forward twisting motions. The Rectus Abdominus are influenced by all types of leg raises or sit ups, plus again almost all sports especially gymnastics, leg raises can include many variations from simple single leg flutters to the usual straight leg raise. Frog kicks, hanging from bar or parallel bars, with added resistance provided by use of weight attachments, usually attached to the belt.  

General consensus is that the leg raising type of abdominal movement is best for the Lower abs. The alternate frequency used exercise the sit-up which again can vary from straight forward sit-ups with legs held straight of hooked under a support to bent sit ups or curl ups or crunches is supposed to attack the upper abs. Crunches are the short range movements whereby the upper trunk is raised from just 2 to 4 inches to fully contract the abs. A newer variation is Rope Pull Downs on Lat machine, or rope crunches. The method for the popular exercise is to attach a rope to overhead pulley, whilst in the kneeling position bend forward at the waist putting full tension onto the abdominals, then alternately touch opposite elbows to knees for high reps, working Rectus Abdominus, obliques and the intercostals. It is important you attempt to isolate the muscles you are working shortening the distance between the sternum and pelvic basin. Always remember to increase the resistance, abs, like any other muscle group will grow via progressive training. Just a word of warning – BEGINNERS must not make the mistake of overtraining abs, otherwise overall gains can be hindered. Beginners will fast discover the abs get plenty of exercise at the commencement of bodybuilding routines. Intermediates and advanced trainers can of course tackle tougher workouts.  

When training the waist it is important to realize that the abdominals range of movement is very short with the relatively unknown but vital hip flexors the iliopsoas continuing the flexion of the trunk. Anyone with a tendency to low back pain should studiously avoid any type of straight leg sit ups or leg raises, as inherited or developed muscular imbalance often throws excess strain onto the hip flexors resulting in low back strain and muscle tears. If you suffer form a bad back, do bent leg sit-ups or short range crunches to avoid strains.   

Hints and Tips to Slim and Trim the Waist  

Generally recommended principles of training abdominals:

Suggested Routines:

Slim 'N' Muscle-up your Waistline Fast  © Copyright by David Gentle  All Rights Reserved.