Want a flatter tummy? Should you try sit-ups or pole dancing?

By Lyndsey Rodrigues

Wednesday, May 27, 2009

Just about everyone wants a flatter, more toned stomach and most of us have probably tried to get one at some point. But are sit-ups really the way to athletic abs or just a whole lot of pain for no real gain? Is there a better option?

We asked two volunteers — both keen to turn the tables on their burgeoning bellies — to put tummy toning to the test. One stuck to traditional sit-ups using a Swiss ball, while the other tried a cheeky new alternative: pole dancing.

Our sit-ups volunteer, Nicola, has half-heartedly walked down this path many times before, even splashing out on an ab machine. She agreed to give sit-ups one more go. Pole-dancing volunteer, Erika, suspected that her body was getting a little ahead of itself. She took up the challenge to try pole dancing.

To keep the playing field level over the eight-week trial, Erika attended one 45-minute pole-dancing class a week, while Nicola performed a less taxing 20-minute sit-ups program twice a week.

Before the girls began, we needed to measure the current state of their stomach muscles. We tested their abdominal endurance using the plank test and abdominal strength with an angle test. And of course, we took a visual reference.

At the halfway point, both girls were happy with their progress and felt that they were beginning to see the benefits. Nicola, however, was finding her sit-ups program to be a bit of a grind, while Erika was loving the social and athletic aspects of pole dancing.

Results
After eight weeks, we performed the same tests with the girls to see how their respective programs stacked up.

When we re-tested their abdominal endurance, we found Nicola's results were much improved while Erika had made steady gains.

Nicola: sit-ups
Original score: 1:12 minutes
New score: 2:33 minutes
Erika: pole dancing
Original score: 1:52 minutes
New score: 2:33 minutes

The strength test revealed quite the opposite, with Erika making a great leap forward, while Nicola struggled to even match her original score.

Nicola: sit-ups
Original score: 126 degrees (grade 3)
New score: 107 degrees (grade 2)
Erika: pole dancing
Original score: 118 degrees (grade 2)
New score: 124 degrees (grade 3)

But the big question of course is: who's abs are looking the goods? Well, Nicola's clearly on track with modest but steady improvement to her stomach's definition while Erika has made striking gains with both a flatter tummy and better defined abs.

Conclusion
Our trial shows that while sit-ups are an effective way to flatten and tone your stomach, they're definitely not the best way.

Pole dancing not only works your abs to give you a flatter, toned tummy but it will help give you stronger abs and therefore a stronger, more stable body core. But the big bonus is that it's also a great kilojoule-burning cardio work-out, which helps trim away excess fat to make sure everyone else can appreciate your new stomach as much as you do.

For more information on the best way to achieve a flat stomach head to SHANNON CLEARY at www.shannonclearly.com.au

Shannon Cleary is a co-owner and director of one of Sydney's most reputable and established health and fitness companies, Clean Health Pty Ltd which operates out of Sydney's Lower North Shore, CBD and Eastern Suburbs. Clean Health believe in a down to earth, no nonsense and honest approach to exercise and health education for every body. With 20+ years of experience to share, Shannon can teach you the importance of reducing stress, eating "real" nutrition, training PLUS creating hormonal harmony in your body!

For more information on pole dancing for fun and fitness visit www.studioverve.com.au

Studio Verve Dance Fitness, Sydney's longest established Pole Dancing for Fitness Studio has been delivering its signature PoleFit courses to women of all ages and sizes. PoleFit sculpts the body with long lean muscles, strengthens the core, tones the upper and lower body, increases flexibility and burns calories. In addition a pole dancing session helps release stress and gives your self confidence a boost. Get fit the fun way with PoleFit!

User reviews

I work both as a fitness instructor, trainer and pole instructor. In the industry it is sad that some people are stuck in the old ways and are afraid to try something new and keep up with the times. Both workouts are beneficial in different ways, as are other exercises depending on the results you desire. It also amazes me that some people can make negative comments about things they have never even tried. My advice is to try it, then you will have the criteria to comment.

help me find a pole danceing class near me ,please! thanks karen

This just encourages people (namely, women, as there were no men used for this study) to partake in a stupid, oversexualised and potentially demeaning trend. I'm surprised you didn't suggest they do their pole dancing workouts in front of their husbands or boyfriends as it would give thema confidence boost. This is just my opinion though. I'm entitled to it, I suppose.

They never claimed this to be a scientific trial, nor did they ever mention that pole dancing was a substitute or a prefered work out for athletes. So far as I can see this story's conclusion is that pole danceing can be a fun and different way to get a good looking bodyas opposed to crunches. If you want to slog out doing boring crunches on your own thats your prerogative, but the point here was that this can be fun and does work. How can so many miss such a simple point?

it is so true.i do once a week personal training for the past 1 year. started pole dancing also once a week for 18weeks.love it ,and i can see results. my husband will put a pole in our bedroom. and ladies ,which husband does,nt like their wife to exercise on the front of them around the pole????

I have been pole dancing for 3+ years and have toned up and certainly defined my abs and arms. Pole dancing is a very cardiovascular workout and a 4 minute routine is exhausting, it also works flexibility which is important. I am almost 50 and have been in the advanced class for nearly 2 years keeping up with the 20 somethings, it's the best fun ever, so give it a try!

MY WIFE STARTED POLE DANCING ABOUT 6 MONTHS AGO, AND SHE HAS LOST A SIGNIFICANT AMOUNT OF FAT, AND 3 DRESS SIZES. HOWEVER IT IS ALWAYS BEST TO HAVE A RANGE OF EXERCISE AND SHE INCLUDES CYCLING AND WALKING (WHEREVER POSSIBLE DURING WORK HOURS) TO HELP ACHIEVE A STUNNING BODY, ACTIVE SHARP MIND AND A SELF CONFIDENCE SHE HAS NOT HAD IN 20 OR MORE YEARS. AT 46 SHE CAN NOWCYCLE 100KMS WIHTOUT A HASSLE AND IS ABOUT AS SIZZLING HOT AS A WOMAN CAN BE! MIX IT UP AND YOU WILL IMPROVE THE ALL OVER RESULT

gee what a surprise- a 'scientific' study of fitness activities carries with it a lin for us to spend money with a private company at the bottom- gee that's so kind and helpful, thanks. why don't we advertise missiles and bullets at the end of each news story about death and carnage overseas? 10 die in afghanistan- in small print at the bottom it might say- 'the Javelin missile system- click here'

bodybuilder guy down below who says flat stomachs are not achieved by sit ups and crunches may have to argue with every defence force in the western world. well done mate you've just embarassed us again lol. bodybuilder- well that just says it all doesn't it. maybe you could become a trainer for the SAS etc because according to you- they don't have a clue mate lol. pole dancing would be a good thing as it must work more than one muscle group- 2 x 20 mins vs. 1 x 45 mins of pole dancing though? that's a useless way to compare the 2. longer = stamina and better muscle expansion. shorter = calorie consumption and basically a lazier trainee lol. have fun exercising all- don't get down- just get up and do more and more varied exercises- fitness training, swimming or cycling and running or walking sometimes- do some weights sometimes for those of us who don't,,, and say good job to yourself! well done if you're trying- it's never too late if you're not. happy new fitter year to all.

please don't compare this or that to that and this- it is always helpful in discouraging the new from starting and gives the lazy an excuse or an 'out' and a reason to not do certain fitness activities. just remember use it or lose it- your body only remains supple and useful while energy enough is there to keep tendons, muscles and sinew from tightening up and becoming useless over time. any exercise is good- well good when compared to none. get in to it- enjoy your exercise and do it for a reason- ' I want to achieve this weight' or 'I want to sleep better by wearing myself out and promoting helpful hormone releases in my body through strain' or 'I want a stronger lower back to help with a slight back pain.' And reward yourself- regular exercise accelerates your metabolism and so for many of us we can actually then eat foods that others say we shouldn't hehehehehe. Look at yourself and say good job- well done- etc.

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