Expert: Daphne E Brown MS CPRP - 4/16/2006

Question
Hi. I've heard that using an elliptical machine will allow someone to work multiple areas of their body, including the abs. How would a machine like this work the ab area? It looks like it's more for arms and legs. Thanks in advance!

Answer
****Suggestions offered here may or may not help you in your particular situation.  Always check with your physician before starting or changing an exercise/nutrition regimen****

To answer your question:


How would a machine like this work the ab area?


First, I need to briefly explain the biomechanics of targeting abdominal muscles for toning.  There are four basic "components" of the abdominal muscle area - transversus abdominis, obliquus internus, obliquus externus, and rectus abdominis.  When most people think of "working" the abs, they are usually referring to the rectus, which runs down the center of the front of the torso from just below the chest muscles to right along the pelvic bone.  It is commonly referred to as the "six or eight pack".

Are you still with me?  As a professional trainer, one of the things that I must remember is what JOINT ACTION is required to work a particular muscle.  To "work" the rectus, the main joint action is SPINAL FLEXION.  In order to move on an elliptical (looking at just the leg movement), you mainly need to bend your knees (KNEE FLEXION/EXTENSION) and hips (HIP EXTENSION/FLEXION) and ankles (PLANTAR/DORSI FLEXION), not SPINAL FLEXION.  In fact, I would STRONGLY discourage SPINAL FLEXION while on an elliptical, but rather neutral spinal alignment, which leads to the next part of this explanation------

Because abdominal muscles help stabilize the torso, purposely contracting those muscles while you are moving on an elliptical machine may give you some sense of "working" your abs while helping you to maintain an neutral spine.

So my general answer would be "maybe, not really". Does that make a little sense?  Did I answer your question? Hope it helps. Take care, Daphne