Fab Abs: What Works, What Doesn't?
Gizmos and supplements promise a "six-pack" with very little effort. Can they really give you the washboard abs you've always dreamed of? WebMD asked the experts.
We've seen them advertised on TV -- gadgets and potions that
let you slide, swing, roll, and energize your abs into a "six-pack." Do
any of them work? Will any deliver washboard abs?
For answers, WebMD talked with two pros: Alan DeGennaro, a
certified athletic trainer, strength and conditioning specialist, and director
of the sports performance program at the University of Pittsburgh Medical
Center, and Jolie Bookspan, PhD, an exercise physiologist based in Philadelphia
and author of The Ab Revolution.
Dietary supplements that contain ephedra control appetite and
help you burn more calories while you're working out, so you do lose weight.
However, ephedra also increases heart rate, which can cause heart rhythm
problems. Research has also linked ephedra to strokes.
"Also, if you quit taking ephedra, guess what happens --
you get your appetite back, you stop burning as many calories, and the weight
comes back," DeGennaro tells WebMD. "I definitely do not recommend
Electronic stimulation has its origins in rehabilitation
programs, and helps revive a patient's shrunken muscles after a hospital stay.
A lot of high-performance athletes use it to get better muscle performance,
Are Your Killer Abs Buried Under Fat?
"But to trim abs, electronic stimulation is not the way to
go," he tells WebMD. "You have to burn calories in order to lose fat;
the stimulation is only going to activate the muscle. If you're 25% body fat,
what's that going to do?"
Much of your physique is dictated by genetics, says DeGennaro.
While some are born lean, "other people have to do exercises every day,
have to watch their diet."
It's what he calls "the whole-body approach," and it's
the only way to flatten your belly, he says. "We look at 'calories in,
calories out.' We teach clients about eating and exercising.
One pound of fat contains 3,500 calories, which means you need
a 500-calorie a day deficit in order to lose a pound of fat a week. "It
means exercise plus cutting back on little things, like crackers in the
afternoon, ordering a 6-inch sub vs. a 12-inch sub -- that's probably 300-400
calories right there," DeGennaro tells WebMD.
Changes in diet and exercise lead to "true weight loss
that's going to stick," he says.
The Best Exercises
Ab exercises often involve Swiss balls -- oversized balls
commonly found in gyms and workout centers. "You can lie on the ball, do
your exercises. It's more functional, requires balance, so you're using more
muscles to stabilize and balance while you're doing your exercises. You're
working muscles through the full range of motion, getting stronger
Spot training -- just doing crunches -- just doesn't work,
DeGennaro tells WebMD. "If you have a little bit of a pot belly, just doing
crunches isn't going to make that go away. You have to burn calories. You can
do 500 crunches a day, but if you have a pot belly and drink beer every night,
you're not going to get washboard abs."