| Detail October 15, 2002
Deeply Etched Abs
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Denyse "Ab
Girl" Johnson.
(photo Aug. 2002 by Cary Castagna) |
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Name: Denyse Johnson
Age: 21
Height: 5’ 3"
Residence: Winnipeg, Manitoba, Canada
Competitive level: CBBF National
Ripped abs get noticed. And, as we all know, achieving a
chiseled midsection requires the right combination of exercise, diet and cardio. Here is
the exercise component to my six-pack strategy.
Off-season training
I have a naturally well-defined midsection and during my
off-season I train abs more for "core" strength (i.e., the middle portion
of my body that includes the entire abdominal area and lower back) than to increase
definition.
Frequency: 5-7 times per week as part of warm-up before a
workout or gymnastics
Sets: 2-3 (per exercise, done as a circuit)
Reps: 12-15
During my off-season I go through these exercises in a
circuit (meaning I do one set of each the four exercises in a row and after I have
taken a 30-second break I repeat the circuit again for a total of two or three times). I
rest fully after I have completed all exercises.
Exercises:
- Rectus abdominis ("six-pack") -- V-snaps
(pike, straddle, tuck)
Lie on your back with straight legs, and arms above your head. Keep your stomach tight.
Lift your arms and legs at the same time over your body and return to the starting
position. It should look as if you are trying to touch your toes in the air.
- Obliques (side abs) -- side-lateral V-snaps
Lie on your side with one arm underneath your body. The other arm should be on the
ground for support. Face the ceiling and squeeze your oblique until your upper and lower
body has slightly lifted off the ground. Repeat both sides.
- Erector Spinae (connects to lower back) -- the swimmer
Start with a straight body with your stomach facing the ground and your arms above
your head. In a fast, continuous motion lift one arm and the opposing leg at the same
time. When you do this fast, it should look as though you are trying to swim on the floor.
- Total core (mid-section of the body) -- prone hold
With your stomach facing the ground, hold yourself in a pushup-like position using
your elbows for support instead of your hands. Hold this position making sure that you
have a tight core.
Variations: Use a plate or other light weight to increase
resistance.
On-season training
About a month before a show I train more intensely to
increase definition. I focus mostly on training my six-pack but also incorporate some
total core strengthening exercises.
Frequency: 3-4 times per week after cardio or as part of a
weight-training session
Sets: 4-5 (per exercise)
Reps: 8-10
Unlike the off-season training, for my on-season training I
perform all sets of a single exercise before I move on to the next exercise. I take a
60-90 second break and a good stretch between each exercise.
Exercises:
- Rectus abdominis ("six-pack") -- cable
Swiss-ball crunches, leg lifts
For cable Swiss-ball crunches, do basic crunches on a Swiss ball using light
resistance from a cable pulley. For leg lifts, your back should be on the ground and your
legs should be pointing towards the ceiling. Using a pelvic motion, lift your lower back
off the ground and up towards the ceiling.
- Obliques (side abs) -- prone hold, Swiss-ball jackknifes
Prone holds are done in the same way as for off-season. For Swiss-ball jackknifes,
start in a pushup-like position with your lower shins elevated on a Swiss ball. Using your
stomach, roll your legs on the ball until just the tip of your toes are still on the Swiss
ball. Your butt should lift towards the ceiling for this movement. Then return to the
starting position.
Variations: Most basic ab exercises can be performed using
the Swiss ball.
Other points on abdominal and stomach
"care"
- Try not to overstretch your stomach when indulging in a
"cheat meal." Eat smaller more frequent meals rather than a few large ones.
- I take a teaspoon of apple cider vinegar about 30 minutes
before indulging in a cheat meal. It helps me with digestion and often prevents my stomach
from knotting up.
- Don’t neglect the other muscles in your body’s
core, which include your lower back and obliques.
- Have you ever received a stomach massage? It’s not an
obvious muscle to have massaged, but it sure feels good!
- Don’t neglect your diet and cardio -- the world’s
best abs could very well be hidden under a plush layer of fat!
...Denyse Johnson
denyse@seriousaboutfitness.com |
