One move for fab ABS: Tighten, tone and whittle your middle — no crunches required - Do it Right

Shape, March, 2002

THE MOVE Hanging ab raise

THE PAYOFF This move targets the muscle fibers of your lower abdominal region, yielding a firmer midsection. It also enhances proper posture and alignment and promotes more mobility in your pelvis, priming you for sports, exercise and many everyday activities.

THE RIGHT WAY

* Attach 2 ab straps to secure hanging hooks, slightly more than shoulder-width apart, and place a box or bench on the ground to help you get into position.

* Slip upper arms through straps so they're just above elbows; hold straps.

* Bend and lift knees so thighs are parallel to floor; ankles are in line with knees.

* With shoulder blades squeezed together and down, contract abs, exhale and slowly curl pelvis up and in, drawing navel to spine.

* Continue curl until abs feel fully contracted; thighs will lift slightly, hips will tuck under. Release slowly to start position; repeat.

WORKOUT SCHEDULE

Do this move 2-3 times a week as part of your strength program. Begin with 1 set of 10-15 reps; progress to 25 reps. When you can do 25, add a second set.

EXPERT ADVICE

"Once in the starting position, focus entirely on the area between the ribs and the top of the pelvis," says Douglas Brooks, M.S., a consulting exercise physiologist and personal trainer based in Northern California.

RELATED ARTICLE: MUSCLES WORKED

1. external obliques

2. rectus abdominis

3. internal obliques

4. transverse abdominis

MISTAKES TO AVOID

* Don't swing torso or kick legs up; this puts stress on the hip flexors and causes your back to hyperextend.

* Don't drop knees below 90 degrees; this puts stress on the lower back and your abs will do less work.

* Don't let upper back round; this will strain the neck and shoulders and minimize the abdominal efficiency.