1. + The Effect of Abdominal Exercise on Abdominal Fat Laura Ruskamp

2. + Why Chosen? Young adults Normal Americans Interest

3. + Population 24 Individuals 14 men 10 women 18 Asian, 6 Caucasian Healthy Sedentary Nonsmokers Average: Age: 23 Weight: 153 lbs. Height: 55 BMI: 24 Body Fat %: 36

4. + Hypothesis Believed doing only abdominal exercise would not be enough to produce fat loss. Previous studies have shown that spot reduction is not effective. Decrease in fat cell size?

5. + Testing Control group and abdominal exercise group Control: maintain current lifestyle and diet Abdominal exercise group: maintained current diet, took part in seven different abdominal exercises Dietary intake, body composition, anthropometrics, abdominal muscular endurance tests before and after

6. + Testing Abdominal exercise group began a program of seven abdominal exercises 5 days a week for 6 weeks 5 minute warm-up: walking on treadmill 2 sets of 10 repetitions 10 to 15 seconds of rest between sets Total workout time: 15 minutes Exercises included: Bent-knee sit-up, lateral trunk flexion, leg lifts, oblique crunch, stability ball crunch, stability ball twist, abdominal crunch

7. + Results No significant weight loss occurred between the two groups Posttest: showed increase in abdominal endurance in the exercise group ACSM: 150-250 min/week v. Study: 75 min/week Small sample size and no regulation of diet

8. + Exercise Prescription Goal: Incorporate various exercises and a healthy diet to promote weight loss 1-2 lbs./week (3500 kcal deficit/pound) ACSM: mode should be aerobic training supplemented by resistance training ACSM: weight loss guidelines Frequency: 5 or more days/week 30 min/day, working up to 60 min/day 150 min/week, working up to 300 min/week Endurance Training 67% of 1RM 2-3 sets of 12 or more repetitions 30 sec or greater rest period Exercise Testing

9. + Exercise Prescription Warm-up and stretching Aerobic: Walk outside or on treadmill for 20 minutes per day OR use stationary bike Intensity: 50% of VO2 reserve or heart rate reserve Heart rate monitor Resistance: follow endurance training guidelines Dead lift Power clean Bodyweight squats Bench press Walking lunges Modified push ups Step ups Triceps extensions Abdominal/Core Program

10. + Conclusion Spot reduction not proven effective Abdominal exercises as a supplement Fat loss plan = diet regulation + exercise