Not feeling the crunch: no matter how many crunches I do, I'm not seeing results in my abs. What am I doing wrong? … and more of your questions answered here

Shape, Oct, 2004 by Suzanne Schlosberg

Q Although I do crunches religiously, my abdominals aren't nearly as toned as I would like. I just can't seem to fatigue them, no matter how many reps I do. How can I add extra resistance to my abdominal workouts?

A "It's quality, not quantity, that counts in any form of exercise, so 200 sloppy crunches will produce nothing compared to 20 core-conscious moves," says Scott Cole, co-author of Athletic Abs (Human Kinetics, 2003; $19) and creator of the Best Abs on Earth video (Natural Journeys, 2003; $20; both available at scottcole.com).

If you're not feeling resistance when you perform crunches, it's probably because you're making mistakes in technique, Cole says. For instance, you may be crunching too quickly instead of taking two full seconds to rise and two to lower, or you may be lifting from your shoulders and neck rather than from your torso. However, even a crunch performed correctly isn't the best exercise for your abs. Cole recommends more-challenging exercises that require your abdominals to function as stabilizers for your entire body and to work in conjunction with other muscle groups. For example, do your crunches on a stability ball. "Drape yourself backward over the ball, and begin your crunch with your head slightly below your hips," Cole says. This position uses gravity to provide more resistance. Plus, your abs (and other muscles) will have to work harder to keep your body from rolling off the ball.

In his book and video, Cole demonstrates dozens of challenging abdominal exercises using a variety of equipment. Our own Shape ... Your Abs DVD ($20; available at Shapeboutique.com) offers four five-minute ab routines incorporating a variety of our best toning moves.

Q I'm 30 pounds overweight and recently joined a health club where many of my colleagues work out. What can I wear to the gym so that I won't be embarrassed? Please don't tell me it doesn't matter. This is New York City--people are brutal here!

A "Black or navy are always slimming colors," says Dinah Erasmus, Shape's associate fashion editor. Erasmus suggests wearing a supportive top with a shelf bra or a sports bra under a fitted T-shirt made of a Lycra blend. "Baggy or loose clothes don't flatter anyone," says Erasmus, who recommends such brands as adidas, Nike and InSport.

For bottoms, she says, "wear a cute, relaxed-fit capri or wide-leg dark pant with side stripes. A vertical stripe is slimming, and wide-leg pants balance out the hips and create a nice, straight line from waist to feet. Again, the key is to use well-constructed fabrics. Nike and Lucy make great bottoms for fuller figures."

The right workout clothes can boost your confidence at the gym, but don't stress too much about what you wear. "The gym may be a fashion show for some people," Erasmus says, "but once you get into your workout routine, your gym clothes will be the last thing on your mind. You'll be thinking about how good you're going to look in street clothes!"

Q How can I find a personal trainer without joining a gym? I have a great home gym, and I would like help getting started on a program.

A You may want to start at a fitness-equipment specialty store, perhaps the one where you purchased your home gym, says Kelli Calabrese, M.S., C.S.C.S, a Long Valley, N.J., fitness consultant and spokeswoman for the American Council on Exercise: "A lot of places that sell equipment have a trainer they work with who sets people up at home."

In addition to soliciting recommendations from friends, you can use a locator service provided by the major professional certifying organizations, including the American Council on Exercise (acefitness.org/profreg/default.aspx), the National Strength & Conditioning Association (nsca.com) and the American College of Sports Medicine (acsm.org/certification/FORMS/online_locator.asp). "Just type in your ZIP code or state and you'll get a list of trainers," Calabrese says. "At the very least, you know they're certified."

However, Calabrese emphasizes, you still need to interview prospective trainers using the same care you'd use to interview a prospective employee. "Ask how many years of experience they have, whether they have liability insurance and what their typical workouts are like. Then ask for references you can call," Calabrese says. "I wouldn't commit to anything more than a single session."

At the first appointment, expect an orientation that involves a fitness test, a questionnaire about your health history and lifestyle and a discussion of your goals. Your trainer should teach you to be self-sufficient on your home equipment after just a few sessions. Still, Calabrese recommends negotiating a fee to check in with your trainer about once a month, either in person or via phone or e-mail, to make adjustments to your program and keep you motivated.

Q How long should my cardio sessions be? Some articles say 30 minutes is enough, while others say 60 minutes. I am 10 pounds overweight and walk 30 minutes a day four times a week. Am I wasting my time?