Awesome abs: get on the fast track to a fantastic stomach

Vegetarian Times, March, 2002 by Amy Rapaport

You're in the middle of your bizzillionth crunch, and your abs feel like they're about to explode. You sit up, crunch up and curl up so many times you can almost see your abs smoke. And through it all, you desperately wish there were an easier way. Join the club.

Unfortunately, there are no shortcuts to getting stellar abs--you've got to work them to get them. This can be daunting, especially when you believe you're only pushing yourself in order to look good. But don't give up just yet. There are better reasons to work your middle than looking great in clingy clothes. Strong abdominal muscles are the key to better posture, a graceful stride and a healthy back. And we're going to show you how to get them.

The best strategy is to design an exercise routine that involves a variety of moves, which will help prevent boredom and challenge your body. But alas, all ab exercises are hot created equal. In fact, there are some exercises that work your belly better than others. Which ones are they? The American Council on Exercise (ACE) in San Diego wanted to know the same thing, so last year it sponsored a study at the San Diego State University Biomechanics Lab to find out. Led by Peter Francis, Ph.D., researchers evaluated 13 different ab exercises by measuring muscle activity. They found that while most exercises are relatively effective at targeting the abdominals, five elicited the best results: Reverse Crunch, Bicycle Maneuver, Vertical Leg Crunch, Captain's Chair, and Crunch on Exercise Ball.

We promise that if you try these gut-busting moves three days a week--together with a challenging cardio program to burn fat--you'll see results in about a month. Want to get that tummy in shape even faster? Try rive sessions per week, and your midriff could be firmer in as few as two weeks--absolutely.

Putting on the Moves

If you perform one set of 10 repetitions for each of these exercises three times a week, you'll be well on your way to the tight, toned abs you've secretly--or not so secretly--desired. Just don't spend more than 20 minutes at a time working your stomach; you'll get tired and wind up resting too long between sets. Long rests give your muscles time to relax, defeating the purpose of exercising them in the first place.

Reverse Crunch

Lie flat on the floor with your lower back pressed to the ground. Place your hands beside your head, or extend them out flat to your sides--whatever feels most comfortable. Lift your legs in the air, and cross your feet at the ankles--keeping your knees slightly bent. Lift your torso toward your knees, pressing your lower back to the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction.

Bicycle Maneuver

Lie flat on the floor with your lower back pressed to the ground. Place your hands beside your head, bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Lift your upper body and twist so that you touch your left elbow to your right knee, then your right elbow to your left knee as you alternate straightening your legs.

Vertical Leg Crunch

Lie flat on the floor with your lower back pressed to the ground. Place your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

Captain's Chair or Roman Chair

Grip the handholds, and press your lower back against the back pad. Start by holding your body up and allowing your legs to dangle. Slowly lift your knees toward your chest, then straighten back down.

Crunch on Exercise Ball

Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Lie back on the ball until your thighs and torso are parallel to the floor. Place your hands behind your head, or cross your arms over your chest, and slightly tuck your chin in toward your chest. Contract your abs, and lift your torso 45 degrees. For better balance, spread your feet wide apart.

You'll Get Great Result If You ...

* Stick to a routine. Make sure you do abdominal work at least three' times a week. Work it in every time you exercise, not just when you have time left over at the end of your workout.

* Try a variety of exercises. While the five moves described here rank at the top of the American Council of Exercise's list, doing any abdominal work is effective.

* Burn, baby, burn. Aim for 40 minutes of cardiovascular exercise at least three rimes per week. This is a crucial part to the ab equation, because if you don't burn the fat, you won't see the new muscles you're working so hard to build (see "Say Good-bye to Ab Flab," p. 27).

* Challenge yourself. To keep seeing results, boost the intensity of your workout as soon as the exercises start feeling easier. To do this, try resting less between moves or adding a few more repetitions.