Curls Can Help Hone That Swimming Tone

Question: I swim two or three times a week, doing laps and various workout sets (backstroke, breaststroke, crawl) for more than 45 minutes. In total, I swim 11/2 to 2 miles each week. During the last six months, I’m happy to report, my body has toned and has more curves than ever before! However, my abdomen and tummy area are still flabby. I’ve been doing sit-ups, but show no progress. Any suggestions?

STACY SLOSSY

Answer: Congratulations on the progress with your swimming routine. It sounds as if you’ve set goals and are reaping the rewards.

It’s true that aerobic exercise (swimming) burns fat from all over your body. But that’s only part of the equation. A low-fat, healthful diet and some proper abdominal work (traditional sit-ups aren’t truly safe and effective) will help you tone your torso.

Abdominal curl-ups or crunches are excellent for strengthening and defining abdominal muscles. When done consistently and correctly, they should give you the chiseled look you want. But it will take time and effort, so be patient. We’re all genetically programmed, so wherever we gain weight first, we lose it last.

Classic trunk curl-up/crunch:

Use an exercise mat. Lie on your back with your knees bent, feet flat on the floor and your hands behind your head for support. Slowly lift your head and shoulders using your abdominals (not your neck), curling your trunk only about 30 degrees. Then lower your head and shoulders back to the floor.

As you are lifting, imagine that you are trying to touch your rib cage to your hip bones, curling your trunk into a flexed position and pressing your navel down and in. Pushing your navel (abs) down and in contracts your transverse muscle, the muscle that lies underneath your rectus abdominus and your obliques, which wrap around your sides and help your midsection act as an internal girdle.

Hold each movement at the top range for a second, then un-curl. Always move slowly and controlled throughout the movement (two seconds up and four seconds down). Do 20 to 25 repetitions.

Side crunches:

Lying on the floor, raise your legs over your hips and place your hands behind your head for support. Lift your head and shoulders (as in the above crunch). Hold this lifted position, contracting your abs, throughout the exercise.

Bring your hip and ribs together on the left side, contracting your muscles on the side of your waist (your oblique muscles). Hold for a few seconds and return to the crunch position. Do the right side and return to the crunch position. Do 15 to 20 reps on each side.

There are many philosophies on how often to work abs; I always recommend something that fits into your lifestyle. For long-term results, the key is lifetime consistency.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to: stephoakes@aol.com. She cannot respond to every query.