Waist time: use this 2-in-1 program to blast your abs and burn some fat in the process

Muscle & Fitness/Hers, July, 2003 by Bobby Aldridge

You can always tell how many days "Survivor" is into the season just by looking at the abs of the remaining tribe members. Yes, the abrupt halt of abundant food etches fine detail on players who have desirable bodyfat levels to begin with. Combine this reality-show nutrition program with the chopping, hauling, climbing, paddling and hiking they do, and you see what happens: The abs come out in all their glory.

Obviously, you shouldn't go to the extremes to which these TV stars du jour go to get scene-stealing abs; malnutrition is not recommended. However, if you do long for abs of the wannabe rich and famous-for-15-minutes, check out this can't-miss ab routine that'll boost your ratings this summer. You provide the sound nutrition program and we'll give you the rest right here.

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nuts and bolts

We've combined a killer ab circuit with a fat-burning cardio routine to help you achieve more results in less time. Here's the breakdown: You start off the routine with 10 minutes of moderate cardio (around 65% of your maximum heart rate--see heart-rate chart on page 96) on a bike, treadmill or elliptical machine. This serves as your warm-up, preparing your body for the abdominal circuit to follow. After completing your warm-up, set up stations with the appropriate tools you'll be using during your circuit (stability ball, rope on cable, etc.). Do this so you can move swiftly between exercises, limiting your rest to less than 30 seconds between sets. After completing the circuit for the prescribed number of sets, hit the cardio again and follow the fat-burning interval program for another 20-30 minutes or so. That's it. Add this to your regular training routine 3-4 times a week, and you'll have those abs showing through in no time.

ab training tips

* Slow down. For ab exercises to be really effective, you must slow down and really feel what you're doing. Use a three-count coming up, hold for one or two counts, and use a three-count on the way down. You'll really feel the burn.

* Hold and breathe. You'll get a much better abdominal contraction if you hold your breath while performing the positive part of the exercise (such as raising your shoulders during the stability-ball crunch), then blow out all of your air as you finish the positive part of the move and hold it while contracting your abs. Inhale when you return to starting positions.

* How many? Far too many people do hundreds and hundreds of crunches and never get results. Why? Most people move too fast and don't use resistance. The abs are similar to other muscles in that they need a little overload to develop. You will use resistance during the cable crunch, and you can hold a weight plate behind your head on the stability ball crunch if you find it's too easy. The goal is to reach failure around 20-30 reps. If you adhere to the 3-2-3 pace mentioned above and are still able to whip out 50-plus reps, slow down and add some weight. You'll feel and see the difference.

reverse crunch

* Lie on your back on the floor with your hands behind your head.

* Position your legs so that your knees and hips both form 90-degree angles.

* Begin by contracting your abs and bringing your knees toward your shoulders, lifting your hips off the floor.

* Pause briefly, then slowly return to the starting position and repeat.

the ab circuit training program

After the warm-up, do the following exercises in the order given, quickly moving from station to station and resting no more than 30 seconds between each one. Do 20-25 reps of each movement, going through the entire circuit three times. You can rest between circuits, but only for a minute or two. After completing all sets, finish your workout with the interval cardio program.

Exercises

Reverse Crunch

Stability-Ball Crunch

Stability-Ball Twist Crunch

Kneeling Cable Crunch

Hanging Knee Raise

Hanging Knee Raise with a Twist

Kick-Out

stability-ball crunch

* Lie back on a stability ball so that your torso is parallel to the floor. Press your lower back against the ball with your feet on the floor hip-width apart and your knees bent 90 degrees.

* Lightly place your hands behind your head (don't clasp your fingers), and after taking a breath in, exhale as you lift your shoulders up while keeping your hips stationary.

* Squeeze your abs briefly at the top, then slowly return to the starting position and repeat without bouncing or pausing.

* Be sure that you crunch by flexing the spine, not at the hips.

stability-ball twist crunch

* Position yourself as if doing a stability-ball crunch (above).

* Place your hands lightly behind your head and lift your shoulders upward by contracting your abs.

* Once you've completed the crunch portion of the lift (as in the stability-ball crunch, above), twist your torso and aim your left elbow toward your right knee.

* Hold the twist briefly, return to a neutral position, then slowly return back to the starting position and alternate sides until finished.

kneeling cable crunch

* Attach either two handles or a rope to a high cable pulley.