Abs- Pg. 2
One final word of caution, hand placement while performing AB exercises is extremely important. Although my stick figures do not give this point justice, please keep in mind that you want to do everything possible not to pull on your head while doing abdominal movements. Therefore, to avoid neck strain you may want to cross your arms in front of you, or create a cradle with the forearms crossed behind your head, one hand on top of the other, and hands placed on the upper back. You want to think of nestling your head in your forearms so you cannot pull on your head. In order to assume this arm position you need a fair degree of flexibility and healthy shoulder joints, so this will not work for everyone. The bottom line is we need to get creative with our hand/forearm placement so we are not pulling on our heads.
Hand Arm Position for Abdominal Work:
There are many books and magazines that demonstrate abdominal movements. The safest direct abdominal exercises for beginners are done lying down on the floor. This gives the lower back the best support. For fitness purposes regular crunches, twisting crunches, double crunches are more than enough direct work for the Abs. A slow speed of motion 2 sec/up- Hold- 4 sec/down, will allow you to feel the Abs, and keep your neck safe! Spot reduction has been disproven by science. Abdominal fat reduction initially happens as a direct result of aerobic activity, good nutrition, and is sustained by strength training.