The dark side of abs

A shiny six-pack is the proverbial pot of gold for every ab-admiring gym bunny, but does the washboard dream come at the cost of your health? 

There are whispers within the health community that this highly sought after feature isn't the pinnacle of fitness that it's cracked up to be. The debate essentially comes down to whether the repercussions for achieving and maintaining abs, both physical and psychological, outweigh the benefits.

Dysfunctional training methods, stripping away essential body fats, and body image disorders have all been called out in the ongoing ab argument. But do the risks bandied about in fitness circles have any scientific credence?

Are ab exercises bad for you?

Exercise physiologist and performance coach Zac Jefcoate spoke with ninemsn COACH about the dangers involved with ab-focused training.

"Some people train their core to look good at the beach, to improve their sports performance or to improve their low back pain. Whatever the reason, over training or incorrect training of your core can cause you to train into dysfunction.

Dr Stuart McGill, a world-renowned expert in spine function and injury prevention, has written extensively about the dangers of crunches and traditional sit-ups on your spine, leading many fitness experts to ditch the popular moves for good.

Dr McGill's research states that sit-ups place a staggering 3,300 newtons (the equivalent of 340kg) of compressive force on the spine when bent in flexion. These forces are enough to squeeze a bent disc's nucleus to the point that it bulges, potentially leading to a herniated disc. 

However, Jefcoate says you can still safely work out your core without having to resort to these damaging moves. He recommends ditching crunches in your ab training for some alternative exercise, such as a 4 point extension, f f and side planks, which all train your spine in a straight position.

Does having abs bring your body-fat percentage to dangerous levels?

There's no question that a certain amount of body fat is imperative for the body to function normally.

However while the medical community seems to agree that having a body fat percentage so low that it affects your essential fat stores can result in health complications, there is little scientific evidence to suggest that the percentage of fat required to achieve abs needs to fall below this hazardous point.

How do you ensure you're at a healthy weight range?

There are two main methods used to measure body fat. First is the Bioelectrical Impedance Analysis (BIA), which uses electrical currents to estimate body-fat percentage. Second is by skinfold testing, in which a tool called a calliper is used to pinch multiple places on the body and measure the thickness of the fold to estimate total body fat.

However, you don't even need to measure your body fat to determine whether you're within a healthy weight range. Australian health bodies, like Nutrition Australia, recommend measuring your Body Mass Index over your body fat percentage.

You can calculate your BMI by multiplying your height (in metres) by your height (in metres), then dividing by your weight (in kilograms).  The Department of Health cites a BMI below 18.5 as being underweight.

Can maintaining abs trigger body image issues?

Ask any fitness expert and they'll tell you there's no shortcuts on the path to ab enlightment.

"The key [to maintaining abs] is not only diet, but ensuring you have a structured resistance and cardio program," Jefcoate says.

But could this strict regimen of exercise and dieting spiral into unhealthy obsession? And how much are you willing to sacrifice for a textbook tum?

For more on how to safely achieve abs, check out The ab safety essentials.