UTD Journal Volume 3 Issue 3, March 2015 | Page 15

few modifications to the basic crunch and a variety of efficient abdominal exercises that also strengthen the back, divers can protect and work around maladies of the spine improving the overall condition of the back while safely advancing abdominal training to a more intense level. Remember, strengthening the abdominal muscles and reducing body fat around the torso are distinctly different types of training. Aerobic exercise is the key to leaning out the waistline while resistance training strengthens the abdominal muscles. Performing the basic crunch in this fashion reduces recruitment of the hip flexors and allows more focus on the anterior abdominals. Begin with a natural position of the spine. If needed a small folded towel or pad may be placed under the low back for added support. Contract the abdominals (pull the belly button toward the spine), place hands behind the head for gentle support, lift the chin upward and inhale deeply through the nose. Exhale while continuing to pull the belly button toward the spine and lifting the upper body as shown until the curve of the low back flattens against the floor or pad. Increasing the lift of the upper body any further would involve enough other muscles to become less efficient and increase risk of injury. Inhale while maintaining the abdominal contraction and lowering the upper body to the starting position and repeat. For more information about healthy diving, contact Gretchen at www.scubafit.com TM