Some Excellent Ab Workouts
The debate over the best way to flatten the abs is endless. If you were to ask 10 trainers what the optimum exercise is for firming your belly, you might just get 10 different answers. So is there one surefire move you can do for the sleek, strong midsection you seek? No. “Stop looking for the one best exercise for abs because it doesn’t exist,” says Stuart Rugg, Ph.D., chair of the department of kinesiology at Occidental College in Los Angeles. “Abdominal strength and definition come from performing a variety of exercises correctly in a consistent, well-rounded routine.”
We sorted through the latest research and sought advice from top fitness experts to bring you this exclusive workout featuring variations on the standard crunch (which still ranks, in its various forms, as the most effective move for strengthening the abs). “Crunches are versatile, effective and can be done anywhere by anyone,” says certified trainer Kurt Brungardt, author of The Complete Book of Abs for Women (Villard, 2004). “And crunches that hit the abs from all angles will get the best results.” Follow this plan from Rugg and read up on the truth about ab training from our panel of experts, and–yes, it’s true–you’ll finally get a beautiful belly, once and for all.
Workout Schedule:
Do the 4 Foundation Moves in the order shown 4 days a week as part of your regular strength-training program, varying your routine as follows: Twice a week, perform 2-3 sets of 12-15 reps of each exercise, resting 60 seconds between sets. The other 2 days, perform the same exercises in a circuit format, doing one right after the other without resting in between, completing 20-25 reps per exercise. Repeat this 1-2 more times, resting 60 seconds between circuits if needed. After about a month, or when ready, add Challenge Moves 5 and 6 to your program (on page 215), following the same guidelines noted for the Foundation Moves.
Warm-Up:
Begin every workout with 5 minutes of light aerobic activity, including gentle torso twists or high knee lifts.
Cool-Down:
End every strength or cardio workout by stretching all the muscles you’ve just worked. For abs: Lie on your back, extending arms above head and straightening legs, lifting chest and stretching through fingers and toes. Then, to stretch your lower back, pull knees into chest, folding arms over shins, and rock from left to right. Repeat 2-4 times.
Cardio Rx To Blast Ab Flab
do at least 30-45 minutes of aerobic activity 3-5 days a week. To really engage your abs, choose cardio machines that involve both arms and legs, such as cross-country ski, elliptical trainer, rowing or full-body cardio-climbing machines. You also can try group classes such as African dance, belly dancing, kickboxing, boot camp or core balance, or sports that include rotation and bending such as tennis, racquetball, rowing, surfing and water-skiing–all of which can burn 300-600 calories an hour (for a 145-pound woman).
Foundation Moves
1. stability-ball crunch Lie faceup on a stability ball with your back completely supported and head, neck and shoulders off one end of the ball, torso parallel to ground, feet flat on ground, knees bent and aligned over ankles. Tighten buttocks muscles to stabilize torso and place hands behind head, fingers unclasped [A]. Exhale as you curl torso upward, bringing hips and ribs toward each other, keeping chin level [B]. Slowly lower to starting position and repeat.
2. standard crunch Lie faceup with knees bent and feet flat on ground, hands behind head and fingers unclasped [A]. Contract abs as if to press navel toward spine and, in 2 counts, raise head, neck and shoulder blades off ground as a single unit [B]. Pause, then lower in 2 counts and repeat.
3. torso-rotation (oblique) crunch Lie faceup with feet flat on a wall or heels on a chair (so calves are close to parallel to ground). Place hands behind head, fingers unclasped [A]. Exhale as you lift head, neck and shoulder blades off ground; at top of lift, rotate right shoulder toward left knee, keeping hips square and on the ground [B]. Untwist, then lower to starting position, retracing your pattern, and repeat lift, this time to the opposite side, to complete 1 rep.
4. reverse curl Lie faceup with knees bent in toward chest, heels resting above buttocks, arms relaxed at your sides (or hold onto a support behind you, such as a chair leg or weight bench) [A]. Keeping neck and shoulders relaxed, and without using your arms or the momentum of your legs for assistance, contract abs to curl your hips a few inches up off the ground [B]. Pause, then lower in 2 counts and repeat.
Challenge Moves
5. straight-legged crunch Lie faceup on ground with legs fully extended and heels on top of a stability ball, hands behind head and fingers unclasped [A]. Contract abs and press heels into ball as you lift head, neck and shoulder blades off ground without allowing the ball to roll [B]. Slowly lower to starting position and repeat.
6. bicycle maneuver Lie faceup with knees bent, calves lifted and parallel to ground. Place hands behind head, fingers unclasped [A]. Contract abs and bring left knee toward right shoulder as you lift right shoulder blade off ground while extending right leg to 45 degrees without locking knee [B]. Switch sides to complete 1 rep, and continue to alternate in a rhythmic, controlled motion using abs to do the movement. Keep hips on the ground and elbows in line with shoulders so you don’t rock from side to side.
ready, set, crunch!
If your midsection muscles don’t feel fatigued by the final rep of each set, your form may be to blame. From any position, use the following abready technique to improve your chances of performing the move correctly: Inhale, then exhale, using your abs to gently draw in the sides of your torso as you bring your lower ribs toward your hips. Now you’re in “neutral spine” position.
Add comment February 23rd, 2006