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HealthFX America
Vol. 40 Newsletter June 2006 - for [Column #2] [Column #3]
by Mandy Sosnowski
(If you no longer wish to receive this newsetter please opt-out here REMOVE)
In this issue:
* Striving for the Flat Tummy
* Featured HealthMax Pro Exercise - Plie'*
* Featured Recipe
***Striving for the Flat Tummy ***
Summer is coming up and after months of feeling perfectly happy with my body, especially now that I have
two kids, I am beginning to feel the pressure of looking decent in that dreaded bathing suit. I am also
beginning to think that I might want to try to get SOME abdominal strength back before we decide to get
pregnant again. So all of these thoughts have lead me to our topic for this month… flat tummies.
There are two components of a flat tummy. The first is strong, tight muscles. The second is low body fat
in that area. Unfortunately, the strength training exercises are easy to do but the low body fat is what
really makes a flat tummy. We won’t go into the details of how to lose body fat, but I will a say a couple of
things. I think most people know this but I will say it again… you cannot spot reduce fat! Unless you have
liposuction. This statement means that you do not burn belly fat by doing crunches. You create a calorie
deficit by eating less and exercising more and your body takes the fat from where it wants to. The only
other thing I will say about this is that some people are meant to have a six-pack and some aren’t. You
can have next-to-no fat on your belly and still not have a six-pack. This just means mom and dad
probably never had a chance to have a six-pack either. Be thrilled if you can just get your tummy to be
flat! Try not to obsess about the six-pack.
Onto to the muscular part of the discussion… I can’t imagine how much money people have spent on all
the different ab exercise products. From videos to books to equipment, the number must be staggering.
Well, in 2001 San Diego State University did a study comparing 13 different ab exercises, some using
equipment and some not. They tested the effectiveness of each exercise in working the rectus
abdominus (the long, flat muscle extending the length of the front of the abdomen) and the obliques (the
long, flat muscles extending along the sides of the abdomen at an angle.) The top three exercises for the
rectus abdominus were 1) the bicycle maneuver 2) the captain’s chair 3) the crunch on an exercise ball.
The top three exercises for the obliques were 1) the captain’s chair 2) the bicycle maneuver 3) the
reverse crunch. As with all exercises, form is extremely important in having success with these exercises.
Correct form while doing abdominal exercises may be even a bit more important because poor form may
result in injuring your low back so be sure you are doing these exercises properly. The two most
important factors in form are going slowly and keeping your back in a slightly rounded position. An arch in
the small of your back can cause unnecessary strain.
Information for this article found at: http://www.acefitness.org/media/media_display.aspx?NewsID=119
***Featured HealthMax Pro Exercise***
Standard reverse crunch
The muscles being used in this exercise are the rectus abdominus (stomach) and transverse abdominus
(lower stomach).
There is nothing you need to do to ready the machine for this exercise.
To begin this exercise, lie down on the bench and secure your hands above your head or near your
sides. Then lift your legs so your feet are pointed at the ceiling with your knees slightly bent.
To complete this exercise, contract your lower abdominals so your feet push slightly towards the ceiling,
your tailbone lifts off the bench, and your lower back pushes into the bench then return to the starting
position. The most important caution for this exercise is don’t allow your legs to swing forward and back.
You should feel like you feet are lifting straight towards the ceiling. If your legs are swinging, you are
using too much momentum.
Exercise Quick-Reminders
It is always a good idea to work muscles in pairs. This principle helps to prevent injuries due to over-
development of certain muscles and under-development of others. To help prevent low back injuries, it is
good idea to pair a low back exercise with your abdominal exercises. The low back extension is a great
exercise for this purpose.
***Featured Recipe***
Garlic Chicken
(easy and super-yummy)
2 teaspoons crushed garlic
¼ cup olive oil
¼ dry bread crumbs
¼ cup grated parmesan cheese
4 skinless, boneless chicken breast halves
Preheat oven to 425 degrees.
Warm garlic and olive oil to blend flavors. In a separate dish, combine bread crumbs and parmesan
cheese. Dip chicken breasts in olive oil and garlic mixture and then into bread crumb mixture. Place in
shallow baking dish.
Bake in preheated oven for 30 to 35 minutes until no longer pink and juices run clear.
Vol. 40 Newsletter June 2006 - for [Column #2] [Column #3]
by Mandy Sosnowski
(If you no longer wish to receive this newsetter please opt-out here REMOVE)
In this issue:
* Striving for the Flat Tummy
* Featured HealthMax Pro Exercise - Plie'*
* Featured Recipe
***Striving for the Flat Tummy ***
Summer is coming up and after months of feeling perfectly happy with my body, especially now that I have
two kids, I am beginning to feel the pressure of looking decent in that dreaded bathing suit. I am also
beginning to think that I might want to try to get SOME abdominal strength back before we decide to get
pregnant again. So all of these thoughts have lead me to our topic for this month… flat tummies.
There are two components of a flat tummy. The first is strong, tight muscles. The second is low body fat
in that area. Unfortunately, the strength training exercises are easy to do but the low body fat is what
really makes a flat tummy. We won’t go into the details of how to lose body fat, but I will a say a couple of
things. I think most people know this but I will say it again… you cannot spot reduce fat! Unless you have
liposuction. This statement means that you do not burn belly fat by doing crunches. You create a calorie
deficit by eating less and exercising more and your body takes the fat from where it wants to. The only
other thing I will say about this is that some people are meant to have a six-pack and some aren’t. You
can have next-to-no fat on your belly and still not have a six-pack. This just means mom and dad
probably never had a chance to have a six-pack either. Be thrilled if you can just get your tummy to be
flat! Try not to obsess about the six-pack.
Onto to the muscular part of the discussion… I can’t imagine how much money people have spent on all
the different ab exercise products. From videos to books to equipment, the number must be staggering.
Well, in 2001 San Diego State University did a study comparing 13 different ab exercises, some using
equipment and some not. They tested the effectiveness of each exercise in working the rectus
abdominus (the long, flat muscle extending the length of the front of the abdomen) and the obliques (the
long, flat muscles extending along the sides of the abdomen at an angle.) The top three exercises for the
rectus abdominus were 1) the bicycle maneuver 2) the captain’s chair 3) the crunch on an exercise ball.
The top three exercises for the obliques were 1) the captain’s chair 2) the bicycle maneuver 3) the
reverse crunch. As with all exercises, form is extremely important in having success with these exercises.
Correct form while doing abdominal exercises may be even a bit more important because poor form may
result in injuring your low back so be sure you are doing these exercises properly. The two most
important factors in form are going slowly and keeping your back in a slightly rounded position. An arch in
the small of your back can cause unnecessary strain.
Information for this article found at: http://www.acefitness.org/media/media_display.aspx?NewsID=119
***Featured HealthMax Pro Exercise***
Standard reverse crunch
The muscles being used in this exercise are the rectus abdominus (stomach) and transverse abdominus
(lower stomach).
There is nothing you need to do to ready the machine for this exercise.
To begin this exercise, lie down on the bench and secure your hands above your head or near your
sides. Then lift your legs so your feet are pointed at the ceiling with your knees slightly bent.
To complete this exercise, contract your lower abdominals so your feet push slightly towards the ceiling,
your tailbone lifts off the bench, and your lower back pushes into the bench then return to the starting
position. The most important caution for this exercise is don’t allow your legs to swing forward and back.
You should feel like you feet are lifting straight towards the ceiling. If your legs are swinging, you are
using too much momentum.
Exercise Quick-Reminders
It is always a good idea to work muscles in pairs. This principle helps to prevent injuries due to over-
development of certain muscles and under-development of others. To help prevent low back injuries, it is
good idea to pair a low back exercise with your abdominal exercises. The low back extension is a great
exercise for this purpose.
***Featured Recipe***
Garlic Chicken
(easy and super-yummy)
2 teaspoons crushed garlic
¼ cup olive oil
¼ dry bread crumbs
¼ cup grated parmesan cheese
4 skinless, boneless chicken breast halves
Preheat oven to 425 degrees.
Warm garlic and olive oil to blend flavors. In a separate dish, combine bread crumbs and parmesan
cheese. Dip chicken breasts in olive oil and garlic mixture and then into bread crumb mixture. Place in
shallow baking dish.
Bake in preheated oven for 30 to 35 minutes until no longer pink and juices run clear.
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