Whip that washboard: use this insider-training plan to carve a rippled midsection

Men's Fitness, Feb, 2004 by Ian King

Part two of this six-part series is designed to improve your ability to contract all the muscles that contribute to your core strength, so you'll work your smaller, inner abdominals just as hard as your larger, outer muscles. That way, you'll eliminate the common weak points that prevent most guys from sculpting fab abs--and rapidly accelerate your results.

Perform this workout 2-3 days a week, resting at least a day between each workout. Do the exercises in the order shown, completing both sets of each exercise before moving on to the next. Be sure to rest 30 seconds between each set and each exercise. (For more information about this workout, visit mensfitness.com.)

(1.) Toes to Sky

>> Lie on your back with your hips bent 90 degrees and your legs straight, pointing to the sky. Place your arms so they're perpendicular to your body, your palms facing up.

>> Lift your pelvis off the floor while keeping your legs perpendicular to the floor. You probably won't be able raise it more than an inch or two at first.

>> Hold for five seconds. That's one repetition.

>> Do a total of 10-15 reps.

(2.) Curl Up and Twist

>> Lie on your back on the floor with your knees bent and your feet flat on the floor.

>> Hold your arms straight with your palms down. Keep them parallel with the floor throughout the entire lift.

>> Sit up and twist to your left so your right elbow touches your left knee.

>> Lower back down to the starting position and repeat, twisting to the right and touching your left elbow to your right knee. You have now completed two reps.

>> For each rep, take one second to lift and twist your body, pause for one, then take three seconds to lower your torso back to the floor.

>> If that's too easy for you, keep your upper arms parallel with the floor, but place your hands on the elbow of the opposite arm.

>> Do 10-30 reps.

(3.) Cycling Russian Twist

>> Sit on the floor with your legs straight and lean back so your upper body is at a 45-degree angle to the floor.

>> Interlock your thumbs and hold them perpendicular to your upper body.

>> Lift your legs so they're elevated but parallel with the floor.

>> Pull your left knee to your chest as you twist your torso to the left.

>> Lower your left leg and twist to the right as you pull your right knee to your chest. Take 2-3 seconds to move to each side. Don't let your legs touch the floor at any point during the move.

>> Do 10-20 reps.

Ian King, C.S.C.S., is the author of the Book of Muscle and Get Buffed, available at getbuffed.net.