Make over your middle: strengthen your core for flatter abs and a healthier back - Target Training

TRAINER'S STRATEGY

For a strong, sexy midriff, do exercises that use your core muscles (abdominals and spine extensors) to stabilize your torso as you move your legs.

WHY IT WORKS

This workout strengthens the midsection muscles that help you stand tall and lifted, says trainer Michelle McBryde. As you bend or scissor your legs, your abdominal and spine-extensor muscles work together to keep your trunk motionless. By maintaining equal tension in these opposing muscle groups, you can develop balanced strength that is key to beautiful posture, better coordination and a pain-free back. These exercises also stimulate deep, stabilizing muscles, including the transverse abdominis, to produce a flatter, firmer look, McBryde notes.

MUSCLE MECHANICS

Your abdominal and spine-extensor muscles stabilize your torso. Your abs comprise the rectus abdominis, external and internal obliques, and transverse abdominis. The main back muscles involved are the erector spinae. They consist of three muscle pairs that run from your hips to your neck on either side of your spinal column, branching off to attach at your ribs and on your spine.

DETAILS

Do these moves as part of a total-body strength-training program. You'll need a medium-resistance flex band, an exercise mat and a 55- or 65-centimeter physioball, all of which are available at gyms. Warm up by lying on your back and slowly rotating your knees from side to side, using your abs to maintain control. End with cat stretches: Get on all fours, then inhale as you arch your back; exhale as you round your spine. Repeat 3-4 times.

SHAPE READER MODEL

Ginger Mitchell, 29, does 30 minutes of cardio 2-3 times a week, weight training for 20 minutes 2-3 times a week, and yoga or Pilates for 45 minutes twice a week. "Keep a fitness journal to mark your achievements," she says. "It'll help you stay motivated."

make over your MIDDLE

beginner/intermediate WORKOUT SCHEDULE

Do these exercises 2-3 times a week, taking a day off between workouts.
Move quickly from one exercise to the next without resting in between.
Progress to the advanced program after 4-6 weeks.

                          double-leg
exercise      scissors    stretch     ball pike

sets          1           1           1

reps          4-5 (Each   8-10        8-10
              leg equals
              1 rep.)

weight range  none        none        none

TARGET TIP Before performing each rep, activate your core muscles by pressing your navel toward your spine and sliding the bottom of your rib cage down and toward your hips. Be sure to inhale and exhale throughout the exercise; don't hold your breath.

Trainer: Michelle McBryde

Reader model: Ginger Mitchell

double-leg stretch Strengthens abdominals and spine extensors

* Lie on the floor with knees bent and in line with hips.

* Contract abs, keeping buttocks relaxed; this will help stabilize your torso.

* Hold a resistance band around arches, heels together, elbows bent and on floor.

* Draw your shoulder blades down; lift head and shoulders off the floor.

* Keeping abs tight, inhale as you extend legs out and hold at a 45-degree angle from the floor.

* Exhale as you lower head and return to starting position. Complete reps.

TRAINER'S TIP Try to lengthen your spine (moving your head and tailbone away from each other) as you extend your legs.

scissors

Strengthens abdominals and spine extensors

* Lie on the floor with legs extended above hips, feet pointed toward the ceiling.

* Lift head, neck and shoulders off the floor and rest hands on calves.

* Squeeze shoulders down and back to stabilize upper body.

* Inhale, then exhale as you lower right leg to the mat about 6 inches from the floor. Continue to guide left leg toward chest with both hands.

* Inhale, then exhale as you switch legs.

* Continue to "scissor" legs, inhaling as you initiate the movement and exhaling as you move your legs.

TRAINER'S TIP Keep your pelvis stable by keeping abs tight and flat as you scissor your legs; don't tilt it upward.

make over your MIDDLE

advanced WORKOUT SCHEDULE

To progress, add another set of reps and follow the variations noted.

exercise      scissors        double-leg     ball pike
                              stretch

sets          2               2              2

reps          8-10 (Each leg  8-10           8-10
              equals 1 rep.)

weight range  none            none           none

special       Place your      Choke up on    Following each
instructions  hands behind    the flex band  set, maintain
              your head       to increase    last lifted pike
              while           resistance.    position, then
              performing                     bend your
              reps.                          knees and
                                             straighten legs
                                             4-6 times
                                             before returning
                                             to end position.

TARGET QUOTE "It is possible to fail in many ways ... while to succeed
is possible only in one way." -- Aristotle