Advance your AB training: add resistance to your crunches for a firmer, flatter belly—fast

Shape, Sept, 2004 by Linda Shelton

THE MOVE High-cable crunch

THE PAYOFF The use of resistance, plus a stability ball as a support, ups the efficiency and challenge of your crunches for a beautiful, toned belly.

THE RIGHT WAY

* Attach a rope to a high-cable pulley, then stand facing away from the machine, with a medium-sized stability ball between it and the small of your back, feet hip-width apart, knees slightly bent.

* Grasp the rope, bringing upper arms to a 45-degree angle and parallel to each other.

* Maintain arm position, contract abs and flex forward, bringing ribs toward hips without changing hip angle.

* Slowly return to starting position, slightly extending spine around the ball, and repeat.

WEIGHT & WORKOUT GUIDELINES

Do this move 2-3 times a week as part of a regular total-body strength-training program. Use a 45- to 55-centimeter stability ball and 30-60 pounds and perform 2-3 sets of 10-15 reps, resting 1 minute between sets. After 4-6 weeks, or when you feel ready, progress to the move in the Advanced Tip.

ADVANCED TIP

For more of a challenge, particularly to the obliques, add a rotation to this move, lifting one knee up and crunching opposite elbow toward it. Alternate sides to complete 1 rep.

EXPERT ADVICE

"Be sure that your spine extends around the ball, just short of hyperextension as you return from each rep," says NASM-certified trainer Scott McLain, M.A., of Westerville, Ohio. "By doing this, you will recruit more ab fibers during the crunch."

RELATED ARTICLE: MUSCLES WORKED

abdominals:

1. rectus abdominis

2. external obliques

3. internal obliques

4. transverse abdominis

RELATED ARTICLE: MISTAKES TO AVOID

* Don't bend forward from the hips. This causes the hip flexors to take over, which makes the exercise less effective and can stress your back and neck.

* Don't use a weight so heavy that you pull with your arms to do the work; this takes the workload off your abs and can strain your back muscles.

* Don't "jerk" your torso back up; this can stress your spine and the surrounding connective tissue.