Miracle abs: too good to be true? - Special Report

Want amazing abs without breaking a sweat? Works while you sit and watch TV. Burn fat and flatten your stomach in just minutes a day!

You've seen the commercials, infomercials and magazine ads. Abdominal machines are everywhere, each one promising to give you sexy abs with little or no effort. Do these machines really work?

Since the abdominals are the centerpiece of the body, a flat stomach and small waist will give you a taller, leaner appearance. Unfortunately, most people never reach these goals. Toning the abs can be especially difficult for women, particularly those who have had children. During pregnancy the abdominal muscles stretch, leaving a small pouch difficult to lose.

Some people spend many sweaty hours doing crunches and trunk twists without seeing results. Others don't have the time or motivation for a strict workout regimen. Perhaps this is the reason for the sudden outbreak of devices promising the results you want without all the work. These devices can range from $20 to over $200, but are they worth the money? Are consumers getting the results manufacturers promise or trading hard-earned money for pipe dreams and hopes of an "easy way out"?

ELECTRONIC MUSCLE STIMULATOR(EMS) UNITS

EMS units are currently very popular in the United States. For example, Ab Energizer[TM] ElectroSage 8, Gymfitness[TM], Tone Master Digital Ten and Tone-A-Tronic are some of the many units promising to tone and strengthen your muscles while you sit. These devices consist of a belt with attachable electronic units or electrode pads connected by wires to a power source. EMS units work by sending weak electrical impulses to stimulate the target muscles, causing them to contract and relax. They replicate the signal the brain usually sends to muscles during exercise.

EMS devices have been used to treat certain medical conditions, such as muscle atrophy, spasms and decreased range of motion. However, do these devices actually tone muscles? The FDA reports that "while an EMS device may be able to temporarily strengthen, tone or firm a muscle, no EMS devices have been cleared for weight loss, girth reduction or obtaining `rock hard' abs at this time." The FDA also says, "[repeatedly] stimulating muscles with electricity may eventually result in muscles that are strengthened and toned to some extent, but will not, based on currently available data, create a major change in your appearance without the addition of diet and regular exercise." For more information on FDA regulations of E M S units, visit www.fda.gov/cdrh/consumer/ems.html.

FLOOR EXERCISE UNITS

There is also a plethora of floor exercise units, such as Ab Force[TM] Ab Roller[TM], Ab Slide[TM], Ab Dolly[TM], Ab Rocker, Torso Track[TM] and the Torso Tiger[TM]. The biggest problem with these devices is people use them incorrectly, often causing neck and back injuries. "While they might be useful as part of an overall abdominal and fitness routine, I've not seen them sold as such," says Teren Ellison, a Pilates instructor. "The likelihood of improper form (e.g., poor body alignment, unsupported lumbar spine, holding of tension, etc.) could lead to injury with repeated use."

EXERCISE BALLS

Also called fitness or Swiss balls, rubber exercise balls are affordable (between $10 to $30, depending on brand and size) and greatly effective in toning midsection muscles. "Ball exercises target all muscles in the torso, as well as the limbs, to increase muscle strength, endurance and flexibility," says Nancee Wood, a Pilates instructor.

Michael Miller, a Pilates teacher for 20 years, says, "Like any exercise, technique is important. If used correctly, exercise balls can help. If used incorrectly, you will see no positive results and could even damage the back or neck."

SET GOALS

Before you begin training your abs, it's important to set realistic goals and allow a reasonable amount of time to reach them. A fabulous body is not achieved overnight. Since women have more body fat than men, they may have a harder time reaching their goals.

THE REALITY

You can't spot-reduce fat. People need to stop looking for a quick fix. You can do a million crunches a day, but your "six-pack" will remain hidden beneath a mound of fat. Obtaining the amazing abs you dream of will involve a consistent fitness regimen that includes a proper diet, cardiovascular exercise and strength training.

For someone trying to tone his or her midsection, Miller advises, "Quit thinking in terms of pieces and address the whole." The human body is an intricate system of parts working together. Therefore, focus on total body fitness. You do not have to stop doing crunches, just make sure that's not all you do.

The thousands of dollars the average American spends on "miracle cures" could be better spent on a gym membership, personal trainer or fitness instructor. Get to know your body and which techniques produce effective results. Form a game plan and then, in the words of celebrity sports and fitness trainer Victoria Johnson, "Get up and get moving!"

Also remember the following tips:

* Your muscles need time to rest and rebuild. Wait 48 hours between workouts.

* Don't hold your breath while exercising.

* Don't lock your hands behind your head or pull it forward. Instead, place your hands beside your ears or cross your arms over your chest.

* Don't use momentum to carry you through reps.

* Focus on quality, not quantity. One-hundred reps are useless if done incorrectly.

* Ab exercises can't reduce "love handles." The only way to rid yourself of excess fat is by following an appropriate diet and increasing aerobic exercise.

REFERENCES

Schoenfeld, Brad. Sculpting Her Body Perfect. Human Kinetics, 2002.

www.fda.gov/cdrh/consumer/em s.html

Lisa Mason is a freelance writer residing in Fort Hood, Texas, with her husband and two small children. She has written on parenting, health and fitness, military, writing, beauty and lifestyles.

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