The Myth of Ab Crunches

Several discussions have talked about abdominal crunches not being well suited for people with osteoporosis or osteopenia. The truth of the matter is abdominal crunches are not really good for anyone.

Even though they get hyped on TV for the “six pack abs look” they do little to strengthen your abdominal region or Core or keep your waist slim and trim. What the typical abdominal crunch does is strengthen your hip flexors. Not much more.

So, if you want a trim waist you must control food intake and portion size. Body fat is what makes waistlines bulge. We cannot “spot reduce” body fat with any kind of exercises.

And, if you want to strengthen your Core (which includes lower back and abdominal muscles) the better choice is standing Core exercises or seated exercises on a fitness/stability/exercise ball. Sara Meeks also has a series you can do lying down. You will give up some balance benefit if you lie down.

I do not personally and none of my clients do abdominal crunches. They really are a “waist” of time.

Woody McMahon
NOVA Osteoporosis Support Group

By slansing
Posted June 3, 2009 at 7:31 pm
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I just discussed this issue with my personal trainer this week, and we came to the conclusion that doing sit ups on a stability ball from a prone position and holding a lite weight object like a 1 lb. ball out in front of me, should be safe. I had been doing them with my hands up by my ears or neck, which feels more effective adominally but definitely is more stressful on my spine.

I'm thinking this is an age and fragility-related decision also. For now, I'm young (63) and strong enough that it seems wiser to build muscle than to be too cautious.

By SequoiaHealth
Posted June 3, 2009 at 8:00 pm
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Hi slansing:
Not really safe for you. Ask your trainer to give you prone Core work on the ball like walkouts or Superman. Extension exercises will be much better for you and your spine.

Woody McMahon
NOVA Osteoporosis Support Group

By slansing
Posted June 4, 2009 at 2:20 am
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Thanks! I don't know what superman is, but I'm sure she will. I appreciate your answer. Sounds like I may need to adjust my thinking (as always!). I find the hardest balance to strike is between caution and "Can Do". I survived a near-fatal accident at 60 followed immediately by breast cancer, so I've had a close encounter with the magnetic pull between victimhood and hardy survivor. It's very hard to tell when I'm crossing the border from one to the other until after the fact.

By MotherGoose
Posted June 4, 2009 at 6:58 am
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How are you able to do situps on a ball while PRONE?
Do you mean supine? that is, face up? (Prone is face down).
And such situps are NOT good.
Woody is right.
The pressure on your vertebae is 4X more when doing flexion than when doing extension.
Also 70% of vertebral damage is silent -- you do not feel the damage that is happening.
Far better to do extension exercises -- those are the muscles that stand us up.
Lucy Buckley PT aka Mother Goose

By SequoiaHealth
Posted June 4, 2009 at 8:03 am
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Hi slansing:
If you read my first reply carefully you'll notice I said Ab crunches were not really effective for anyone. The two exercises I have suggested are better for all people, not just osteoporosis folks.

I have been working with clients for over 25 years so I have been doing this a long time. Most people believe they can effectively manage their own health but it is easier to find someone who knows what they are doing to assist. You mentioned crossing the line. That same person can help straighten out your path and make success more attainable.

You'll benefit from a comprehensive plan which is heavily weighted to lifestyle changes, not medications. You’ll see in my other posts I talk constantly about the 5 most important lifestyle changes to watch.

Feel free to join our support group. It will give you another source of guidance.

Woody McMahon
NOVA Osteoporosis Support Group

By Alli
Posted June 4, 2009 at 8:26 am
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I would love to know how to do extension exercises on ball if anyone would like to explain.. it is not a good time for me to visit pt right now so i just want to do them at home... thanks

By SusanRae
Posted June 4, 2009 at 11:37 am
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Like Alli, I also would like to know how to do extension exercises, but not just on a ball as I don't have one.

I found the following two sites that give directions for people with osteoporosis. Do you, Woody and Mother Goose, think these would be appropriate? Can you suggest some others?

http://www.spokaneosteoporosis.com/back_extension_exercises.html

http://www.ehow.com/how_2199588_extension-exercises-correct-posture-osteopo rosis.html

And also, from rmchavin's favorite site, Pub Med, a study comparing flexion vs extension exercises for folks with OP (can I abbreviate this?). My understanding that flexion would be sit ups, etc, right?

http://www.ncbi.nlm.nih.gov/pubmed/6487063

Have a good day, all!

Susan

By SequoiaHealth
Posted June 6, 2009 at 7:07 am
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Hi Susan:
Sara Meeks' Walk Tall book is the best resource for extension exercises.
It is simple, well illustrated and comprehensive. We use it for our clients and support group members.

Woody McMahon
NOVA Osteoporosis Support Group Leader

By MotherGoose
Posted June 6, 2009 at 7:32 am
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SusanRae:
I was not too impressed with the two references you cited. They seemed more related to posterior shoulder strengthening than to back extensors. Also, I was unable to figure if they were done standing or sitting. Standing would be a tall order for those less strong than "normals". All those deep breaths at a time might make one dizzy. The good old Wall Slide is an excellent way to be safe, work several muscle groups at once, and improve posture, along with being weight-bearing. I'll send that along in a couple minutes. I agree with Woody that Sara's book shows back extension exercises that are far better. In the meantime, if you want more evidence that strengthening extensors is much more effective than focusing on flexors, just go to PubMed and enter "Sinaki". Dr. Sinaki of the Mayo Clinic has spent over 35 years on this subject.
Lucy Buckley PT aka Mother Goose

By MotherGoose
Posted June 6, 2009 at 7:59 am
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Wall Slides:
This is not a be-all and end-all exercise, but is quite useful to add to any routine because it is easy, safe (when done right), and hits several muscle groups that usually need help -- along with improving one's posture. All you need is a wall! These are also called Wall Sits.

Proper positioning is KEY!

Stand with back to the wall, heels about 10-12" from the wall, feet straight ahead and a hip's width apart.
Buttocks and shoulders against the wall. Try to get the back of the head against the wall, too, but this may not be possible right away (depending on your upper back kyphosis or curve). Keep you chin tucked in and eyes straight ahead; do NOT lift your chin.
With practice you shpould be able to get the back of your head to the wall later on.
Keep knees "soft" (relaxed but not bent) in line with your 2nd toes as you look down at your knees and feet. Tighten your buttocks if it is difficult to line up knees with feet properly. Maintain a tummy tuck without flattening the curve of the lower back. Do not hold your breath! Arms at sides and shoulders back.
Slide down the wall a little way keeping back and shoulders against the wall. Do NOT slide so far down that your knees bend beyond your toes. Be able to see your toes. Upper legs are about at a 45-60 degree angle from the wall. Hold this position or "sit" for at least a moderate count of 10 to start, counting out loud so you won't hold your breath. Do 3X, 2-3X a day. Progress to count of 20 and then to 30, as tolerated.
Lucy Buckley PT aka Mother Goose

By ValerieEvelyn
Posted June 7, 2009 at 2:17 pm
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Am reading avidly about the exercises being recommended as I too am seeking advice re. strengthening my spine, Don't know what Core, Walkouts, Superman, Extensions means, but will have a look at PubMed too see if I can find any information. All I am doing at present is walking briskly until I can find out what else will help. Valerie.

By Ron1
Posted June 18, 2009 at 12:30 pm
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I asked my PT yesterday if it was okay to do abdominal crunches. (I have been doing them regularly at the Wellness Center). He told me not to do them. That it can cause problems with the spinal discs.
Ron

By karen698
Posted June 19, 2009 at 2:29 pm
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This is so very interesting as I also am trying to find out the rignt exercises for osteoporosis. How can I get a copy of Sarah's book?

By sdivas
Posted June 19, 2009 at 8:31 pm
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karen698, you may want to try the library for Wall Tall by Sara Meeks or check www.sarameekspt.com
Also, email Sara @ sara@sarameekspt.com and request the Re-alignment Routine. Please tell Sara you are a member of the community.

By millie123
Posted September 19, 2009 at 7:40 am
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Good one as usual, folks. If you're new here, you need to understand that both Mother Goose and Sequoia Health are really good with their advice. When they speak, listen :).

By DeskJockey101
Posted September 19, 2009 at 10:58 am
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Woody, I sure am glad that you addressed this as there are many people out there who think if they do nothing but those crunches that they will have those abs of steel. Almost every exercise program, even the My Fitness Coach for the WII and like have crunches as part of the routine. When any of my programs call for crunches, I do the wall squats instead and i try to keep my abdomen held in.

Thanks for addressing this and also body fat as that can not melt away from this and that but as you suggest, portion control and eating the right foods.

Welcome to Inspire!

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