Figuring out abs: pro figure competitor monica brant shares her high-rep solution for a sculpted six-pack

Muscle & Fitness, May, 2004 by Lara McGlashan

TO MAKE IT HARDER: Lift your feet off the floor slightly and crunch from there as described above. This will further engage your obliques as well as the entire core and hip area.

RELATED ARTICLE: LEG RAISE

START: Lie faceup on a flat bench and bring your arms overhead to grip the edge of the bench for stability. Raise your legs straight up to a 90-degree angle above your hips and have a partner place a light dumbbell between your feet. Squeeze your feet and legs together to hold the dumbbell in place.

EXECUTION: Slowly lower your legs until they reach parallel to the floor, or as far as is comfortable for you. Slowly return to the start and go right into your next rep. Complete as many reps as possible with the weight, then drop it and continue until you can't do any more.

TO MAKE IT HARDER: Move to the floor, spread your arms straight out to your sides like a "T" and do your reps in this position. Being on the floor will eliminate the possibility of using your arms to help you lift your legs back to the start. NOTE: People with lower-back or hip problems should replace this exercise with hanging straight-leg raises.

RELATED ARTICLE: HIP THRUST

START: Lie faceup on a flat bench and bring your arms overhead, gripping the edge of the bench behind your head to steady your body. Raise your legs to a 90-degree angle over your hips, and squeeze your feet and knees together.

EXECUTION: Use your lower abs to tilt your pelvis toward your head, then lift your hips 2-6 inches off the bench. (How high you come up will depend on your individual range of motion, strength and flexibility.) Keep your legs straight and directly above your hips throughout the motion and avoid swinging your legs for momentum. Slowly lower your hips back to the bench and go right into your next rep.

TO MAKE IT HARDER: Do an upper-body crunch at the same time as your hip lift, imagining your pelvis and lower ribs meeting at the top of the motion. This will engage the entire abdominal area from the upper to the lower abs.

RELATED ARTICLE: EXERCISE-BALL CRUNCH

START: Sit up tall on an exercise ball and find your balance. Slowly walk your feet forward until the ball rolls to your mid-back. Allow yourself to relax over the top of the ball, letting your back arch slightly, stretching out your abs. Place your hands by your ears and lift your chin off your chest.

EXECUTION: Slowly crunch upward and slightly off the ball, keeping yourself balanced and stable with your feet. Slowly lower back to the start position, getting a slight stretch at the bottom before going into the next rep.

TO MAKE IT HARDER: Bring your feet closer together and repeat as above. This forces your body's core to balance and stabilize you as you crunch.

Fitness competitor Lara McGlashan is a freelance writer based in Los Angeles. She can be reached at larafitgal@aol.com