But the Ab Scissor Comes with a Diet!

Of course it does! Ever since consumer affairs organizations started to come done on home exercise machine manufacturers for making false promises, most of these programs include a diet plan, which usually include so-called tasty meals that are designed to help you lose the fat. However, if you have been even vaguely aware of the recent health of fitness research, you realize that there is no such thing as a one-size-fits-all diet plan. In other words, we each have our own unique metabolic makeup, and a diet that works for our friends might not work for us. Furthermore, diet planning and designing should fall under the auspices of a doctor or a professional nutritionist. Being a celebrity television fitness trainer does not qualify someone to give nutritional advice.

Ab Scissor Movement Pattern

According to the commercials, the Ab Scissor can tone the abdominal muscles in just four minutes a day. It is designed with handle bars, which are grasped above the head. Like many other abdominal toning products on the market, the Ab Scissor is performed from a seated position. However, unlike the other products, the Ab Succor does not supply any neck or back support, which can cause problems for people who have, or have a propensity towards back problems.

So Where’s The Research?

Although Jake uses words like “Gravitational Linkage System” to promote his product, he fails to present any research that explains what this is, and why it’s effective. Instead, he relies on the fact that most people are impressed by techno-babble, and as such, will not ask any questions.

Fortunately, a few years ago, a group of California researchers did a study comparing six popular home abdominal training machines, which included the Ab-ONE, Ab Scissor, Ab Swing, Six Second Abs, Perfect Ab Roller and the Torso Track. Forty-six volunteers participated in the study, which involved performing 8-10 repetitions of each exercise. The results were quite interesting. Apparently, the Ab Scissor, Ab Swing and 6 Second Abs were significantly less effective than a crunch at activating upper and lower abdominal activity. The Ab Scissor will cost over $200 when you factor in shipping and handling. You might want to reconsider. A stability ball, costs under $30, and is highly effective.

Exercise Variations from the Incline Position of the Ab Bench

Although ab bench features will vary according to the manufacturer, all have a number of characteristic in common.  They all will include an adjustable platform, as well as anchors for your feet. The three adjustable positions can accommodate varying levels of fitness. For example, if you are new to abdominal exercise, or if you have back or neck problems, place your head at the high end of an inclined bench.  In this position, gravity will assist you in the sit-up exercise. While this position facilitates proper execution of the traditional sit-up, it can add a significant amount of challenge to the reverse curl exercise.

• Lie on your back with your head on the high end of the bench.
• Hold on to the handles above your head.
• Keep your knees bent.
• Inhale to prepare.
• As you exhale, draw your navel towards your spine and lift your lower pelvis from the bench. Your knees should remain bent. Straightening your legs to create momentum is

Since your abdominals are working uphill against gravity, this is an extremely challenging exercise. However, it bears a close resemblance to an abdominal training machine known as the Captain’s Chair, which, according to a study funded by the American Council on Exercise, provides the most efficient form of abdominal exercise.

Exercise Variations from the Decline Position of the Ab Bench

It is extremely difficult to perform a full sit-up with your head on the low end of an inclined bench. Unless you have strong abdominal muscles, flexors and a flexible lower back, you might find that you are using momentum to bring you into a full sit-up position. Fortunately, you can work up to the full sit-up by starting at the top of the bench, with your knees bent. Roll back until your lower back is touching the bench, and then roll back up.

Exercise Variations from the Flat Position of the Ab Bench
There are a number of exercises you can perform from the flat position of the ab bench. If you have a mat, you can lie on the floor and perform crunches with your feet on the bench, which will minimize the use of your hip flexors and add more intensity to the abdominal workout. If you do not have back or posture problems, you can add depth to your leg raises while lying on the ab bench. When you lower your legs, lower them below the level of the bench, but only as low as you can go without arching your back.

Remember, the abdominals are just one muscle group. Take advantage of the bench to work the other muscles in your body.

Using the Ab Wheel for Sport Conditioning

Nonetheless, the AB Wheel can be an incredible training product for the skilled athlete. For example, the skier who wants to learn how to stay forward on her skis can use the Ab Wheel as a functional training tool.  It can also be of benefit to a swimmer, who wants to improve his core strength in order to enhance his butterfly stroke.  In fact, given that the Ab Wheel also engages the latissimus dorsi, which are the muscles that run down the sides of the back, it’s actually a perfect exercise for swimmers. That said, even a seasoned athlete might be challenged by the Ab Wheel. Fortunately, there are a few progressions that can help you develop enough strength for the advanced version of the exercise.

Ab Wheel Basic Progressions

The easiest version of the Ab Wheel can be performed on your knees. You will need to keep a slight pelvic tilt, which will keep you from arching your back.

• Kneel on the floor and place your hands on the Ab Wheel handles.
• Inhale to prepare.
• As you exhale, keep your arms straight and roll the Ab Wheel forward.  Contract your abdominals to help support your lower back, which should not be strained. Your shins and calves will come off the floor. \
• Roll as far forward as possible without arching your back, hunching the shoulders, or rounding the torso.
• Inhale as you return.
• Work your obliques by rolling the wheel to the right and left diagonals.

You can also use the Ab Wheel in conjunction with a sit-up or weight bench that has been set at an incline. Use the same technique that you used in the kneeling position, with one exception. You will perform this exercise while standing, and rolling the wheel up the platform. If you don’t have access to a bench, you can go outside and practice the exercise on a hill.

The Advanced Ab Wheel

The advanced Ab Wheel exercise is performed from a standing position. Start with the wheel in front of your feet, and then roll forwards until your torso is parallel to the floor, as if you were about to perform a push-up. Then, draw your navel towards your spine, and roll back to the starting position. If you find that you can’t roll all the way out without compromising your form, just go part of the way, and gradually increase your distance as your core becomes stronger.

Keep in mind that like most ab machine exercises, variations of the Ab Wheel can be performed on the stability ball.

The Ab Slide Study

In November of 2008, the Journal of Strength and Conditioning Research published an article about the Ab Slide. The article cited a study that was performed at the Mayo Clinic College of Medicine in Rochester, Minnesota. The researchers wanted to compare the effectiveness of the Ab Slide machine to three of the most popular abdominal exercises:

• The abdominal crunch
• The supine double leg thrust
• The side bridge

Additionally, the researchers wanted to see which of these exercises minimized extraneous use of the rectus femoris, otherwise known as the hip flexors, while maximizing use of the rectus abdominus, the internal obliques and the external obliques.  Since the hip flexors connect the thighs with the pelvis, they often become tight as a result of extensive time in a seated position. As such, in certain exercises, they have a tendency to overcompensate for weak abdominal muscles.

The Ab Slide Study Subjects

The researchers at the Mayo Clinic recruited ten men and ten women. The men had an average body fat of 10.7 percent and the women had an average body fat level of 20.7 percent. When you evaluate the outcome of this Ab Slide study, keep in mind that both the men and the women had average levels of body fat. Thus, we can not really speculate whether the Ab Slide machine would be effective for people with either high or athletically low levels of body fat.

The Process

While the subjects performed the four different exercises, the researchers recorded the peak EMG activity for each muscle group.

Ab Slide Study Results

Of the four exercises, the Ab Slide stimulated the most EMG activity for the abdominal muscles and the least for the rectus femoris or hip flexors. In contrast, the supine double leg thrust, otherwise known as the straight leg raise stimulated high hip flexor activity, which could make it a problematic exercise for people with lower back problems.

Interpreting the Results of the Ab Slide Study

Although the mayo Clinic researchers did not test for activity of other muscle groups, it’s interesting to note that some of the subjects experienced upper back and neck pain while performing the Ab Slide exercise.  Thus, this is not a good choice for people who are deconditioned, or have back and neck problems. However, the two handles and four wheels make the Ab Slide more ergonomic that other similar products, and at $30 plus shipping and handling, it’s considerably less expensive. If you do not suffer from lower back or neck problems, and you have at least a minimal amount of basic abdominal strength, the Ab Slide might be a good choice.

Ab King Pro Description

According to the promotional websites and infomercials, the Ab King Pro is designed to provide you with a 200 degree range of motion while performing a traditional sit-up. You hold on to a bar, rest your head against the pad, lean back and perform crunches.  There’s an adjustable tension device, which means that you can make the exercises more challenging as you get stronger. Like many other pieces of home exercise equipment, the Ab King Pro is designed to “fold easily for under the bed storage.”  Apparently, the machine has been designed to tone the lower, middle, upper abs and obliques. Sounds ideal, yes? Well, not really.

Ab King Pro Fact and Fiction

If you want to have some fun, go to YouTube and type in the words “Ab King Pro.” You will find a vast number of videos. Some are in English, while others are in foreign languages. While some are attempting to be serious infomercials, a vast majority were designed to make fun of the product.  Even if you don’t understand the language, you will realize why these videos are hilarious.  This is a product that was made to be ridiculed.  Here’s why:

Claim: The Ab King Pro was designed to support and keep the neck and back comfortable while performing crunches. Fact: Watch the video. The neck position is unnatural, and the users do not look comfortable.
Claim: The Ab King pro works the obliques.  Fact: Um, sorry.  There’s no rotational movement happening here. While the obliques may work as supporting muscles during a crunch, they are not the prime movers for this exercise. As such, whatever oblique-toning benefits you get from using the Ab King Pro are less than impressive.
Claim: The Ab King Pro can be easily folded for storage under your bed. Fact:  Oh come on! You can perform crunches on the floor, and you don’t need to fold up your floor after use.

So what’s the Bottom Line?

At $119 dollars, this product is an absolute rip-off. Save your money and invest in a stability ball.  The stability ball allows for increased range of motion, while providing enhanced balance, as well as movement in multiple planes of motion.  In the future, always be weary of products that offer false promises. Ripped abs are a result of diet, aerobic and multiple forms of toning exercise.  No type of workout can create ripped abs in days!

Tamilee Webb

If you’ve ever attended a professional fitness conference, you might have seen a presentation by Tamilee Webb. If you did, you know that she’s the real thing. Back in the 1990s, Tamilee Webb starred in the Abs of Steel Workout videos, which provided a no-nonsense, no-gimmick approach to abdominal exercise. She boasts a Bachelor of Arts degree in Physical Education and a Master of Arts degree in Exercise Science, which were both completed at California State University, Chico. Although the original Abs of Steel Videos was produced in VHS, they have been digitally re-mastered into DVD format.

The Abs of Steel Tamilee Webb Workout Video Number One

Abs of Steel One was the first in the video series. It contains three, 10-minute abdominal exercise programs, which are designed to be performed on different days of the week. Although there have been some complaints about the production quality of the tape, the exercise routines are solid and well developed.

The Abs of Steel Tamilee Webb Workout Video Number Two

The Abs of Steel Two video consists of two 15-minute abdominal workouts, which also incorporate push-ups. While this may seem odd, it’s your core deep muscles that keep your back from arching while performing push-ups so it’s actually a good idea. The abdominal workouts on this tape are more challenging, and thus may not be suitable for beginners.

The Abs of Steel Tamilee Webb Workout Video Number Three

Tamilee’s third abdominal workout video has three abdominal workouts. Each segment features a warm-up. Once gain, these workouts are challenging, and might not be suitable for beginners.

Donna Richardson and Tracie York

Donna Richardson is another popular fitness conference presenter. In 2006, she was appointed to serve on the Council for Physical Fitness and Sports. Tracy York is also a fitness presenter, who works at the Sports Club LA. Both of these ladies join Tamilee Webb on the Abs of Steel 2000 Series.

Abs of Steel 2000 Series

For the first segment of the Abs of Steel 2000 series, Tracy York, Donna Richardson and Tamilee Webb conduct an aerobic workout, which consists of a series of easy to follow moves.  Although most of the movements are low impact, there are a few jumps thrown in. The aerobic workout is followed by an abdominal toning workout. The video ends with a stretching session.

Leisa Hart

Although Leisa Hart is also a certified fitness instructor her claim to fame is her position as Host of the Direct Buy infomercial. She is featured in Abs of Steel Volume 3.

Abs of Steel with Leisa Hart

Abs of Steel with Lisa Hart features one 15 minute beginner workout, a 15 minute intermediate workout, and the 5 minute bonus crunch workout. The production quality of this video is superior to its predecessors.  The bonus crunch is designed to be a quick but challenging workout.

Bottom Line

All of the Abs of Steel Videos follow the principles of solid exercise science.  There is only one significant issue. Eventually, you may get tired of the music, which can be rather annoying. However, after awhile, you will probably memorize the exercises, so you will not need the video.

Ab Lounge XL Construction

The Ab Lounge XL frame is constructed from rolled steel. The seat itself is made from a breathable fabric, which is great for hot weather. In response to complaints about the folding mechanism of the original Ab Lounger, Fitness Quest, the manufacturing company added significant changes to the Ab Lounge XL. When the Ab Lounger was folded, many people were getting their fingers caught in the hinges. Thus, when Fitness Quest designed the Ab Lounge XL, they eliminated the hinge and substituted it with a lever. Since this change, there have been no known complaints from people damaging their fingers during the folding process.

Since the Ab Lounge XL is used to perform a “jack knife” type of crunch, the machine comes with foot pedals. Once again, we see an improvement from the Ab Lounger, whose pedals were not adjustable. The Ab Lounge XL comes with adjustable pedals, which means that it can be used by people of various heights. It also comes with padded handles, which they call iso-grips.

Ab Lounge XL Professional Package

If you are willing to shell out an extra $40 for your Ab Lounge XL, you will receive a fitness computer to keep track of your repetitions and exercise duration, as well as two tubing bands, which can be attached to the machine, thus allowing you to work perform an upper body workout for your chest and arms. Additionally, you’ll get an instructional DVD; firstpath.com CD Rom, along with an extended limited warranty, which will extend the basic warranty from 90 days to one year.

Pros and Cons of the Ab Lounge XL

Although the Ab Lounge XL does a good job at supporting the neck and back, it is merely dealing with a symptom, without solving a significant physical problem. Chronic neck and back pain while performing crunches might occur for a variety of reasons, which include, but are not limited to:

• Muscular Imbalances: Although the age of technology has made our life easier, it has wreaked havoc on our neck muscles, which are in a constant state of flexion. Then, at the end of the day, when we once again attempt to flex our necks to perform crunches, they scream “enough already!”
• Weak Core Muscles: While many people are used to working our superficial abdominal muscles, few know how to activate the deep core muscles, which are responsible for supporting the back and neck.
• Poor Form: Fast and jerky movements can cause neck pain.

So what’s the bottom line? Like most ab machines, the Ab Lounge XL is overpriced. However, if spending the money will motivate you to do your ab work, it’s a good investment.

The 6-Second Ab Unit

The 6-Second Ab Machine is composed of what the website calls a “durable, high-impact resin.” Apparently, it has foam padding on both the grips and at its base. Considering that the machine sits on your lap, that’s a good thing. The machine is designed to click as you crunch. There are three clicks on the way up and three clicks on the way down. This might be a good thing, but if you have a dog who you’ve trained through click training, he or she might get very confused. Although the 6-Second Ab Machine comes with two sets of resistance bands, you can also purchase a set of red bands, which supply about 37.5 pounds of resistance each. The machine comes with two videos; Total Body, which uses the 6 Second theory of exercise, and applies it to exercises for the entire body. You will also receive a video entitled Rock Hard Abs, which, as is evident by the title, is an ab workout. Additionally, you will receive a diet and exercise program, which features four weeks of menus, along with an online food shopping list.

The Celebrity Endorsements

Like most home fitness products, the 6-Second Ab Machine website features fitness celebrity endorsements. A few of them are actually renowned fitness presenters. However, if you are a fitness trainer who has ever attended any of their workshops, you have to wonder how much money the 6-Minute Ab company paid them to post the comments on their website. For example, take this endorsement by Dr. Tom Seabourne, one of the most elite trainers in the industry.  “Those clicks are telling me that I’m doing the exercise right. I count to six and I know the crunch is perfect.”

Well gee, Tom. We know that personal training, as opposed to group exercise is your specialty, but is it really so hard to count to six?  In fact, “the clicking device is what probably makes the machine so expensive. However, it the resistance bands that have the most value, and they can be purchased for between $5 and $10. Consider this. You can attach a resistance tube to your bedpost, hold the handles near your shoulders, count three counts up and three counts down, and voila, you’ve made your own six minute abdominal machine. If you have a stability ball, you can attach the tubing to a table object, and perform crunches with resistance. If you really need help with the timing, get a DVD with waltz music. Follow the waltz rhythm: Crunch-2-3, Return-2-3. And by the way, there’s no magic significance to the number six. You can easily use popular music with a 4- timing, and come up for four counts, and return for four counts. It might save you a few bucks!

Stop right now!

If the producers of the Ab King Pro infomercial had a nose like Pinocchio, it would now be as long as the entire Route 66. In fact, there are so many false claims about this product that it’s hard to know where to begin. However, let’s start with the myth of spot reduction. This wishful thinking concept was popular in the 1960s and 1970s. However, there have been so many studies disproving the myth of spot reduction that it’s had to understand why people still believe in it. Even though this information is available in every fitness magazine, people cling to the spot reduction myth like a child who refuses to stop believing in Santa Claus. This puts people at the mercy of companies such as Ab King Pro.

What the Experts Say

On October 27, 2007, and article was featured in Mainlander, which is a New Zealand publication. Apparently, a group of local fitness experts had expressed their concern about the misinformation that companies such as Ab King Pro are presenting to the general public. A panel of five renowned fitness experts was asked to review six fitness products, which were often featured in popular infomercials. Of the six products reviewed, the Ab King Pro failed in every category. The panelists agreed that the Ab King Pro was:

• Based on unscientific principles
• Made unrealistic claims about its benefits
• Was potentially unsafe in certain situations
• Did not provide enough variety to hold consistent interest

The Truth is Out There

There are only four ways to achieved the coveted flat abs. These include:

• Reducing body fat through aerobic exercise: You need to burn fat to lose fat
• Eating a low fat diet: Better yet, limit the amount of fat you eat in the first place
• Improving postural alignment: If you slouch or arch your back, your stomach will always look bigger
• Staying well hydrated: When you’re dehydrated, your body stores fluid, in order to keep you alive. This results in abdominal bloat. Drinking extra water reduces the bloat, and leads to a flatter stomach.

You might notice that “performing abdominal exercise” is conspicuous by its absence. That’s because performing any type strength exercise will not make any part of your body any smaller. It simply makes it stronger. Furthermore, there’s a good possibility that the cut up six packs you see on the Ab King Pro infomercials may have been photo shopped. Very few people, elite athletes included have that kind of cut and definition. That said, a few changes in your diet, exercise routine can significantly decrease the amount of abdominal fat in your body. That’s better than anything that Santa can bring you!

If You’re Still Not Convinced

There are some people who are motivated by gadgets. In that case, if that’s what it takes to get you exercising, it’s certainly better than nothing. Of course, since most people hate to waste money, spending $119 is certainly a motivating factor. If you do decide to purchase this machine, it will be more effective if you first learn to activate your deep core muscles.  For ten seconds a day, draw your navel towards the spine. In other words, tighten your belly and hold it tight for ten seconds. Perform this exercise ten times a day. Then, when you use the Ab King Pro, remember to engage your core while performing the exercise. If you keep your abs loose, you’ll be using your back, and the exercise will be less effective.

How it Works

Are you old enough to remember a dance called “The Twist?”  Basically, you twisted your hips from side to side, while your upper body remained stable. The Ab Circle Pro uses similar principles, with a few major differences.  Instead of standing up, you kneel on the machine, and hold on to a set of handle bars, which stabilize your upper body. This eliminates the stiff neck that is often associated with performing crunches.

Once you are in position, the Ab Circle Pro moves side to side along a friction-free gliding track. Unlike traditional ab-toning machines, which only move in a linear fashion, the Ab Circle Pro uses rotary movement, which engages the obliques as well as the rectus abdominus muscle. We’ll give them extra points for doing this. You can also release a pin, and it becomes what they describe as a “fat burning butt and thigh workout.” The movements then become similar to the movements used by the inner and outer thigh machine at the gym. However, since they are performed from the prone position, the gluteals are engaged. Now, get ready for the bad news.

Aerobic Exercise? We Don’t Think So!

The Ab Circle Pro has been described as a “treadmill for the abs.”  By calling it a treadmill, they are implying that this machine provides a calorie-burning aerobic workout. Well, unfortunately, it ain’t necessarily so. In order for an exercise to be aerobic, it needs to make use of the larger muscles in the body. The abdominals and obliques simply are not large enough to provide aerobic exercise. Also, claiming that people can burn body fat by using a machine for “just three minutes” a day is simply irresponsible.  It takes a bare minimum of 20 minutes to burn fat. Also, calorie burning movements should be powered by muscle, not momentum. If you don’t understand what we’re talking about, consider this. Who is getting a better workout; the person on the swing or the person pushing it? A gold star if you answered, “the person pushing it.”

Muscle vs Momentum

This is one of the main issues that elite personal trainers had with the Ab Circle Pro. It works on a principle of momentum. In other words, very little muscle power is actually being used. Try this. If you are a sitting on one of those swiveling computer chairs, or if you happen to be sitting on a bar stool, but down that beer, and hold on to the desk or counter. Now, swivel your hips from side to side. It doesn’t take much effort, right? That’s what we call momentum. To continue with our little experiment, take off your shoes, and step on to a linoleum or wood floor. Without lifting your heels, twist your hips and feet from side to side, and swivel across the floor. Do you “feel the burn?” That’s what we call movement powered by muscle. Incidentally, the stability ball is an excellent way to execute the same types of movements performed on the Ab Circle Pro. However, you will need to actually use your muscles to move from side to side, and you will be enhancing your dynamic balance. The stability ball is a whole lot cheaper than the Ab Circle Pro. And speaking of money…

The Fine Print

The Ab Circle Pro website offers you a 30 day trial period for just $14.95. While this may seem like a great deal, you really need to read the fine print. Sure, you can get the Ab Circle for just $14.95 for 30 days but the $34.50 shipping and handling cost is non-refundable. If you decide to send it back before your trial ends, you will need to pay for shipping again, which brings the total trial price close to $70. If you don’t send it back, you will pay five payments of $39.95 each. That brings the price to $200. However, it does look like fun, and if we can’t convince you to choose the stability ball, go for it. Fun is an excellent motivator. Just be sure to keep your abs drawn in as you use the machine, and, since $200 is a lot to pay for a machine that only works one muscle be sure to also use the butt and thigh option.