Getting too comfortable, ladies? Women gain SEVEN pounds in first year of new relationship… while men LOSE four

• 43 per cent of women gain weight compared to just 29 per cent of men
• By contrast, just 16 per cent of women said they lost weight
• Women blamed being happy and their new partner’s dodgy diet
• 30 per cent of men said their weight loss was due to being put on a diet

Comfort eating might be a favourite excuse for those who have gained a few pounds but it seems that the real culprit could be your new boyfriend.

A new study has revealed that women tend to eat more when they’re happy and as a result, the average woman gains seven pounds over the first year of a new relationship.

By contrast, only 16 per cent say they lost weight, while the majority of women polled claimed they were at their thinnest when they were single and less happy with their lives.

 Heavyweight problem: 43 per cent of women said they gained weight in the first year of a new relationship

 

Unhealthy: 48 per cent of women said their partner’s dodgy diet was to blame for their weight gain

Men, however, tend to lose weight when they find themselves a new girlfriend, with 39 per cent saying they shed an average of 4.1lbs during the first year of a relationship.

Another 32 per cent claimed their weight remained static, while just 29 per cent said their weight increased.

The study, which focused on men and women who had been in relationships for a year or more, also asked respondents why they believed their weight had increased.

Turning the concept of comfort eating on its head, the majority of women claimed that simply being happy was enough to make them pile on the pounds.

Just under half, however, pinned the blame on their new partner and his poor diet, while another 24 per cent said that moments of unhappiness caused their weight gain.

Interestingly, 45 per cent of men who lost weight blamed their other half’s healthier approach to food, while another 30 per cent said it was because their new love had put them on a diet.

The women polled also blamed their state of mind for their yo-yoing weight, with 71 per cent agreeing that happiness – or lack of it – had a direct impact on their physique.

By contrast, only 40 per cent of men said their feelings affected their weight.

 

Single and slim: The majority of respondents claimed they were at their thinnest while a singleton

Sarah Bailey, of online pharmacy UKMedix, the company that conducted the survey, said: ‘It seems that our frame of mind has a huge impact on our weight, and although men seem to lose weight when in a happy relationship – the average woman will gain half a stone.

‘It was incredibly interesting to see just what effect happiness has on our weight, and it seems that unhappiness often equals weight loss amongst women.

‘Being comfortable in our love lives often equates to increased self-confidence, perhaps explaining the weight gain that many experience.

‘As long as you’re a healthy weight though, this shouldn’t be anything to worry about – happiness can give you a huge health boost, and is probably more

important than squeezing in your jeans.’

Five Worst Foods for Sleep

Nearly 41 million US adults are sleeping just six hours or less each night, putting them at risk of adverse health effects (such as heart disease and obesity) and potentially fatal drowsy driving linked to lack of sleep.

While stress is one of the most-often cited reasons why people can’t sleep, there’s another factor that could be keeping you up at night: your diet. Certain foods can significantly interfere with your sleep, including the five worst of the worst below.

What Are the Five Worst Foods for Sleep?

1. Alcohol

A drink or two before bed can make you drowsy, leading many to believe it’s actually beneficial for sleep. But while it may make you nod off quicker, research shows that drinking alcohol makes you more likely to wake during the night, leaving you feeling less rested in the morning.

The latest study found that alcohol increases slow-wave “deep” sleep during the first half of the night, but then increases sleep disruptions in the second half of the night.

Since alcohol is a potent muscle relaxant, it can also increase your risk of snoring. Snorers — and their bed partners — often experience restless sleep leading to sleepiness and difficulty concentrating during the day.

2. Coffee

Coffee, of course, is one of the most common sources of caffeine. This stimulant has a half-life of five hours, which means 25% of it will still be in your system even 10 hours later, and 12.5% 20 hours later (see the problem?). Plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine as well (for example, diet pills).

3. Dark Chocolate

Dark chocolate, though the healthiest form of chocolate from an antioxidant perspective, can contain relatively high levels of caffeine that can keep you up at night if you’re sensitive. It also contains theobromine, a compound that has caffeine-like effects.

4. Spicy Foods

Spicy foods before bedtime can give you indigestion that makes it nearly impossible to get a good night’s sleep. But even if you can eat spicy foods without discomfort, they are still linked with more time spent awake during the night and taking longer to fall asleep. It’s speculated that this may be due to capsaicin, an active ingredient in chili peppers, affecting sleep via changes in body temperature.

5. Unhealthy Fatty Foods

When you don’t get enough sleep, you’re more likely to crave high-fat, high-sugar foods the next day. But eating a high-fat diet also has impacts on your sleep, including leading to more fragmented sleep. In fact, an animal study revealed that eating fatty foods may lead to disrupted sleep and excessive daytime sleepiness.

The link may be due to the brain chemical hypocretin, a neurotransmitter that helps keep you awake and also plays a role in managing appetite. Keep in mind that while you should limit your intake of unhealthy fats like those from fried foods, healthy fats (including saturated fats) play an important role in your diet and shouldn’t be eliminated.

Recent Study Gives Clues on How Diet Impacts Sleep

The link between what you eat and how well you sleep, and    vice versa, is only beginning to be explored, however, a recent study evaluating the diets and sleep patterns of more than 4,500 people did find distinct dietary patterns among short and long sleepers.

While the study was only able to generate hypotheses about dietary nutrients that may be associated with short and long sleep durations, it did yield some interesting data.

• Very short sleepers (less than 5 hours a night): Had the least food variety, drank less water and consumed fewer total carbohydrates and lycopene (an antioxidant found in fruits and vegetables).
• Short sleepers (5-6 hours): Consumed the most calories but ate less vitamin C and selenium, and drank less water. Short sleepers tended to eat more lutein and zeaxanthin than other groups.
• Normal sleepers (7-8 hours): Had the most food variety in their diet, which is generally associated with a healthier way of eating.
• Long sleepers (9 or more hours): Consumed the least calories as well as less theobromine (found in chocolate and tea), choline and total carbs. Long sleepers tended to drink more alcohol.

As for what the data means, researchers aren’t yet sure, but it could be that eating a varied diet is one key to normal, healthful sleep.

Sleep Tip: Stop Eating at Least Three Hours Before You Go to Bed

It is ideal to avoid eating any food three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health and restful sleep. Specifically, avoiding food for at least three hours before bed will lower your blood sugar during sleep and help minimize damage from too much sugar floating around. Additionally, it will jumpstart the glycogen depletion process so you can shift to fat-burning mode.

A recent study is a powerful confirmation of this recommendation, as it found that the mere act of altering your typical eating habits — such as getting up in the middle of the night for a snack — causes a certain protein to desynchronize your internal food clock, which can throw you off kilter and set a vicious cycle in motion. Eating too close to bedtime, or very late at night when you’d normally be sleeping, may throw off your body’s internal clock and lead to weight gain.

Routinely eating at the wrong time may not only disrupt your biological clock and interfere with your sleep, but it may also devastate vital body functions and contribute to disease.

Diet Is Only One Factor in Getting a Good Night’s Sleep

There are many variables that impact how well you sleep, but to start making some adjustments to your sleeping area can go a long way to ensure uninterrupted, restful sleep.

1.Cover your windows with blackout shades or drapes to ensure complete darkness. Even the tiniest bit of light in the room can disrupt your pineal gland’s production of melatonin and the melatonin precursor serotonin, thereby disrupting your sleep cycle.

So close your bedroom door, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light, install so-called “low blue” light bulbs in your bedroom and bathroom. These emit an amber light that will not suppress melatonin production.

1.Keep the temperature in your bedroom at or below 70 degrees F (21 degrees Celsius). Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F (15.5 to 20 C). Keeping your room cooler or hotter can lead to restless sleep.

2.Check your bedroom for electro-magnetic fields (EMFs). These can also disrupt your pineal gland’s production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.

3.Move alarm clocks and other electrical devices away from your head. If these devices must be used, keep them as far away from your bed as possible, preferably at least three feet.

4.Reduce use of light-emitting technology, such as your TV, iPad, and computer, before going to bed. These emit the type of light that will suppress melatonin production, which in turn will hamper your ability to fall asleep, as well as increase your cancer risk (melatonin helps to suppress harmful free radicals in your body and slows the production of estrogen, which can contribute to cancer). Ideally, you’ll want to turn all such light-emitting gadgets off at least one hour prior to bedtime.

 

Tasty Dinner Recipes under 600 calories

1. Black Bean & Zucchini Quesadilla (400 calories)

Photo credit: Bigstock

A twist on the traditional Mexican quesadilla, this healthy dinner recipe substitutes steak, chicken or beef for black beans and zucchini. In addition to being a healthy alternative to traditional quesadillas, this meal can be made in as little as five minutes. The key ingredients are chopped zucchini, black beans (rinsed and drained), 2TBSP olive oil, 1TSP cumin, whole wheat tortillas, shredded cheese and salsa.

2. Curried Plum & Green Bean Stir Fry (394 calories)

Stir fry meals are not commonly associated with healthy menus, but this twist on chicken and beef stir fry meals will knock your socks off with flavor while keeping the calorie count down. The main ingredients include plums, halved green beans, sliced bell pepper, cashews, vegetable oil, salt and coconut milk. Pair it with a side of brown rice and you’ve got a well-rounded meal that is healthy and less than 600 calories.

3. Bean Margherita Penne (399 calories)

Italian meals that are rich in olive oil and fresh vegetables without overdoing it on thick pasta sauces are incredibly healthy. Pair a fresh Italian dish like this Bean Margherita Penne with whole wheat pasta and you’re left with a tasty winner that is less than 600 calories. The main ingredients in this dish are canned white beans, whole wheat penne pasta, cherry tomatoes, olive oil, garlic and basil.

4. Spicy Shrimp Stir Fry (301 calories)

Photo credit: Bigstock

Another way to put a healthy twist on stir fry is by substituting chicken and beef as the main ingredient in favor of seafood. This shrimp stir fry provides a leaner meat source in the shrimp with traditional ingredients such as red, yellow and green bell peppers. The added red-pepper flakes that bring spice to this dish have also been shown to provide a boost to the body’s metabolism.

5. Florentine Chicken & Goat Cheese Flatbread (534 calories)

Flatbread pizzas are an increasingly popular,and healthy alternative to traditional pizzas. With a thinner, lighter crust often made of healthier ingredients, flatbread pizzas pack less of a caloric and carbohydrate punch and offer more creative toppings than your local pizza delivery joint. This particular flatbread requires baby spinach, 2TSP of olive oil, garlic, whole grain flatbread, chopped chicken and crumbled goat cheese.

6. Quinoa Stir Fry with Vegetables and Chicken (254 calories)

This low calorie stir fry dish leaves the traditional chicken in the ingredient list and substitutes out the standard choice of white rice. Quinoa is an excellent source of iron (boosting energy) and amino acids (protein building blocks) that make this dish healthier than most stir fry dishes. The key ingredients to this dish are quinoa, grilled/chopped chicken, snow peas, garlic, ginger, carrots and red bell pepper.

7. Lemon Basil Pasta with Summer Squash (497 calories)

Photo credit: Bigstock

Another fresh and zesty Italian dish, Lemon Basil Pasta with Summer Squash utilizes fresh ingredients and a variety of healthy vegetables to provide a low calorie treat that is delicious. The key ingredients include whole wheat penne, chopped zucchini, chopped yellow squash, white beans and a topping sauce made with lemon juice, olive oil and basil.

8. Spicy Tofu and Lemongrass Stir Fry (342 calories)

Stir fry might be appearing on this list too much for some, but like it or love it, stir fry is an easy meal to whip up and can be extremely healthy. Serve this dish over brown rice and you’ll have a fiber-packed dish with rich flavors. The main ingredients in this dish are tofu, lemongrass, ginger, Vietnamese chili paste, lime juice, rice wine, shitake mushrooms and broccoli florets.

9. Grilled Chicken Sausage with Italian Tomato & Cucumber Salad (490 calories)

This dish is one of the heavier meals on the list, but rest assured it comes in under 600 calories and is packed with flavor. The main course to this dish is the chicken sausage on a whole grain bun. Chicken sausage is a lean alternative to traditional sausage with less sodium. The fresh salad on the side offers a crisp offset to the sausage. Ingredients include chicken sausage link, whole grain bun, chopped tomato, chopped cucumber, fresh basil and pine nuts.

10. Thai Beef Stir Fry (313 calories)

Photo credit: Bigstock

A healthy beef option for stir fry fans, the bulk of this stir fry dish consists of a variety of healthy vegetables that play nicely on the tenderloins richness. The beef is seasons with red pepper flakes, brown sugar and soy sauce to give the beef a savory punch. Ingredients in this dish consist of beef tenderloin, red pepper flakes, cilantro, olive oil, brown sugar, green onions, broccoli, yellow peppers, snow peas and cherry tomatoes.

11. Cilantro Lime Shrimp Tacos (496 calories)

If you’ve never had fish or seafood tacos, you don’t know what you’re missing. A fresh and healthy alternative to chicken and beef tacos, this Cilantro Lime Shrimp taco dish is flavorful and zesty without packing on fat. The main ingredients for this dish include sliced onions, bell peppers, olive oil, minced garlic, shrimp, chopped cilantro, lime juice and whole grain tortillas.

12. Barbecue Salmon with Herbed Couscous and Asparagus (500 calories)

Fish is a great source of omega-3 fatty acids which are important for brain and heart health. The addition of asparagus gives the dish crispness while the couscous is a great whole grain fiber source. The key ingredients in the dish are salmon, barbecue sauce, asparagus spears, olive oil, couscous, chopped basil and chopped chives.

13. Italian Sausage and Veggie Pasta (565 calories)

Photo credit: Bigstock

This healthy Italian dish has the right balance of savory and healthy flavors courtesy of the sausage and veggie combination. As long as the amount of spaghetti sauce used on the dish doesn’t exceed ½ cup, you’ll have a tasty Italian dish without a heavy calorie count. The main ingredients include whole wheat pasta, Italian-style chicken sausage, minced garlic, chopped onions, mushrooms and chopped zucchini.

14. Stuffed Chili and Cheese Potato (499 calories)

The baked potato with chili makes for a wonderfully warm meal on a cold day, but it can also pack a huge caloric punch with the wrong ingredients. This recipe substitutes traditional chili for a healthier vegetarian or turkey chili option. The key ingredients in this savory dish include one medium potato, ½ cup of turkey/vegetarian chili, 2 cups broccoli and ¼ cup shredded cheese.

15. Cajun Chicken with Dirty Rice (498 calories)

There are few meals that feel as guilty as Cajun Chicken with Dirty Rice, without actually being bad for your health. Most people associate Cajun cooking with deep fried goodness that is nothing but trouble for your health. In reality, most Cajun cooking utilizes fresh herbs and vegetables to create a flavorful palate. The main ingredients to this dish are Cajun seasoning, 4 oz. chicken breast, olive oil, minced garlic, chopped onion, green bell pepper, tomato paste, tabasco sauce and brown rice

Live Long And Healthy

The Diets And Exercise Plans Of Victoria’s Secret Supermodels

So we all agree that VS are naturally blessed with great genetics but they work hard for the body the have. They all look super fit and they are healthy. They eat really clean and working out is part of their life. Here is just some of the models and their diet and exercise plan.

EATING HABITS

Most of the models eat low GI not processed real food 95 % of the time.

VS typical meal

Break­fast: Such things as egg whites oat­meal, veg­gies, fruit, organic yogurt. Lean pro­tein and slow-burning, com­plex carbs.

Lunch: You’ll nearly always see a Victoria secret model backstage sipping on a green smoothie! A green smoothie includes water and a range of leafy greens (spinach, lettuce, etc. The darker the veggie the more vitamin it holds, so imagine how much you’d be getting from a green smoothie!), a salad (raw, or slightly steamed) topped with chicken or turkey, fish (Such as tuna or salmon), or lean  meat.

Din­ner: Eat veg­eta­bles (Just like the previous, eat your greans! steamed spinach, cau­li­flower, zuc­chini, broccoli asparagus) with fish, chicken, or turkey, also sweet potato is a big favourite of Miranda Kerrs!

Snacks: Low-glycemic fruits like berries, cher­ries, pears, apples, kiwi; A good treat that Jason suggests to the models is having apple with a spoon of peanut but­ter, I personally suggest a nut mix like almonds, peanuts, cashews, You can buy this at Woolworths and other supermarkets it’s one of my favourites! (Make sure it’s salt and sugar-free); hum­mus with cucum­ber slices or celery, or a small por­tion of a left­over meal.

DIET OF OTHER MODELS

Adriana: She tries to eat low carb/low GI food. She usually has eggs for brekfast, protein shakes for snacks and some type of protein with veggies for dinner and lunch

Candice:  She has the discipline to stick to a healthy, natural diet. In spite of this, she has no qualms about indulging herself in pasta and pizza from time to time. Her usual diet which is comprised of a lot of vegetables as well as steak for muscle building is sufficient to compensate for her occasional binges. She is also big on drinking plenty of fluids like fresh coconut water or just plain water. Some have also speculated on the African green tea which comes all the way from her home country in South Africa, as being the secret to the maintenance of her slim body.

Miranda:  “Rather than diet my family instilled in me a real appreciation and passion for good health and organic living. I adopt the 80/20 rule. 80% good, 20% indulgent and that works for me and my body personally. I love food and enjoy eating fresh organic produce. I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day. My Nan introduced me to Noni juice when I was twelve years old, which I drink twice daily. I treat myself occasionally and don’t have any guilt or conditions placed on it. Food is my friend and consistency is the key. I believe that everything in moderation is best. I follow the Dr. Peter D’Adamo Blood Type Diet as best I can. It’s an eating and living guideline that understands you as a biochemical individual… and I find it really works for me. I eat vegetables, ocean caught fish, and small amounts of organic free range chicken.” She also became cut gluten from her diet.

Doutzen: I have to work really hard,” she said in a recent AP interview. “My body — I have a voluptuous body. I am not one of those skinny girls. ”I like to enjoy life,” Kroes says, later adding, “I am a totally healthy girl that eats but eats in moderation,” she says of her favorite treats like cheese, bread and chocolate – With once exception. When she wanted to earn her Victoria’s Secret angel wings. When asked what it took for her to become a Victoria’s Secret model, Kroes says: “Strict sugar- and carb-free meal plan and spending many extra minutes a day jumping rope. For other fashion shows you can be skinny, but for Victoria’s Secret, you need definition.”

Behati: Prinsloo has said that she likes to eat scrambled eggs, avocado and toast for breakfast. Eggs provide a low-calorie source of protein and may also protect you against breast cancer and macular degeneration. Avocados provide fiber, potassium, folic acid, vitamin E and vitamin B as well as heart-healthy oil. And toast, especially if made from whole grains, provides fiber. She loves eating healthy and tries to eat as healthy as she can.

Erin: “I try to eat as healthy as possible. This includes eating a balanced diet of foods such as granola, vegetables, protein, nuts, etc,” Heatherton revealed in the interview.

On her go-to healthy snack, Erin says that, “I enjoy eating fruits as my healthy snack.”  During a weight-loss program facing temptations can be a real burden. Erin confesses that, “I try to resist temptation as often as possible. I remind myself that end result of giving into temptations is often not worth the expense.”

Lindsay: “Eating well and being active is just part of my daily routine the Angel  subsists on a diet of green juices and protein shakes. “I don’t restrict myself at all,” she says. “I love a cheeseburger and I indulge in sweets like apple crisps and dark chocolates, so I just burn more calories.”

Alessandra: She tries to eat healthy even during buring her pregnancy. Shelikes to start her day with eggs, a quality protein that she’ll take scrambled, poached or benny’d . She’s not afraid to add healthy carbs like toast or fruit on the side. Her lunches are also simple and healthy, but vary based on her schedule. She’s also a fan of Japanese takeout and can be found ordering miso soup and spicy tuna rolls.

Lily: ”I ate so much salmon for the last two months – you wouldn’t believe it. Literally, I cannot see salmon for like eight months, I ate so much of it.

”I tried to eat really clean foods before the show, and I just had a baby, so I was eating overtime to keep with breast feeding.” Lily also revealed that she began her post baby diet almost immediately after giving birth to her daughter and ”ate really clean foods: all organic fruits and vegetables” almost every day.

WORKOUTS

Miranda Kerr:
As well as yoga and Pilates, Kerr trains five or six days a week with leg weights, sliding discs and resistance bands. “I did yoga throughout my entire pregnancy,” she told Vogue’s Sarah Harris in 2012.

Erin Heatherton:
“I need to pay people to make me work out or I wouldn’t do it,” Heatherton told VOGUE.COM US, revealing that she undertakes a high-octane half-hour workout that has her switching between intervals of sprinting and power walking on an incline. “It’s exhausting… but then comes my favorite part – a half hour of yoga. I love the way it tones but also loosens you up.”

Lily Aldridge:
Stomach crunches, sit-ups and kick boxing.

Doutzen Kroes:
Rope-jumping and yoga three to four times a week, and shadow boxing for 90 minutes four times a week, in addition to running around after her 15-month-old son.

Alessandra Ambrosio:
Pilates and yoga three times a week, and intense 10-day sessions of the Brazil Butt Lift class, devised by her trainer. “It isn’t hard to stay in shape,” Ambrosio told Vogue’s Sarah Harris. “I think I’m in better shape now than I was 10 years ago, but it takes a bigger toll – I get back pain!”

Candice Swanepoel:
Boxing and pilates several times a week. During the last 10 days before the show, the routine is daily.

Lily Donaldson:
Pilates, yoga, swimming and aqua-running.

Karlie Kloss:
“I’m very athletic; I always have been. I did every sport under the sun while growing up,” she told VOGUE.COM US. “I studied classical ballet and dance for years, and I continue to always be very active. Whether running, biking, swimming, or dancing, I just like to always be on the move.”

Lindsay Ellingson:
Ellingson relies upon dance classes and yoga, having danced a lot growing up. “When it comes to exercise, I don’t like anything that’s too serious,” she told VOGUE.COM US in 2011.

Adriana Lima:
Weightlifting, boxing and rope-jumping twice a day.

Behati Prinsloo:
“I try to do Pilates when I can all year around and I also like to swim a lot. I also have a trainer that kicks my butt when it’s needed! I like to be active and keep busy,” she told us in June 2012. “I eat healthy and stay active & drink plenty of water!”

Flat Ab Tips

Flat Ab Tip No. 1: Improve Your Posture

Poor posture is a huge issue for many people, says celebrity trainer and star of numerous exercise DVDs Ellen Barrett.

Barrett says she frequently sees people walking in Manhattan with their ears in front of their bodies and shoulders in front of their hearts.

“If people slouch, their stomachs pooch,” Barrett says.

For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls and heels.

The result: Without doing any abdominal exercise, you can look much leaner by simply standing up straight.

“With your shoulders back and chest up, the abs pull themselves in,” Barrett tells WebMD. “Your energy level improves when you have good posture. Your lung capacity is better. You’re open and more awake.”

Flat Ab Tip No. 2: Think Whole-Body Exercise

When it comes to abdominal strength, you shouldn’t train the body in isolation, says Liz Neporent, president of Wellness 360, a corporate wellness consulting firm in New York.

“People have this misconception that the best way to strengthen the abs is to get on the floor and do a thousand crunches,” Neporent tells WebMD.

“If we could spot reduce, our jaws would be hollow,” Barrett adds. “We probably work the jaw muscle in talking and eating more than any other, and none of us have hollow jaws.”

“You have to see the abs as a 360-degree core,” she says. “You want to develop strength and flexibility around that core.”

“Fitness needs to be intelligent,” says Barrett. “Do slow, high-quality exercise.”

Neporent recommends Pilates “because the focus is the core, but it doesn’t just work the abs in isolation,” she says. That means you’re using your abdominals, but you’re also using your arms and legs, back muscles, and glutes.

“Crunches are fine, at first, but relatively quickly, you’ll have to progress to something else to get that area worked,” she says.

Pilates focuses on developing not just the rectus abdominis (top abdominal muscle layer) as a crunch does, but the internal and external obliques (the side abdominals) and the transversus abdominis (the deepest abdominal muscle).