The Hidden Benefits of Flatter Abs
Toned abs do more than just look fabulous in body-skimming clothes. A drum-tight midsection protects your back from injury and pain, helps you maintain proper posture (which slims your silhouette even more), and lets you effortlessly perform daily activities, such as hoisting mulch for the garden. “Your trunk muscles form the core through which all forces are transferred, whether that’s absorbing the ground’s impact while walking or jogging, gathering power to throw a ball or swing a racket, or resisting gravity, so you can stand tall,” says Prevention fitness advisor Wayne L. Westcott, PhD. Stronger core muscles also rev up your metabolism, so you lose fat faster. That’s important, because the fat that hides those sexy ab muscles, especially if it squeezes around your internal organs rather than hangs off your hips, is associated with an increased risk of diabetes, heart disease, breast cancer, and other health problems. So there are big health benefits to belly flattening too. To come up with the best ab workouts, researchers at San Diego State University asked 31 people, both occasional and daily exercisers ages 20 to 45, to perform 13 exercises that target the mid-section while the researchers measured the work of the abdominals (the rectus abdominus, which runs the length of your torso and is the “workhorse” of the group, and the obliques, or side-lying muscles that rotate your body and stabilize the pelvis). They then compared how each exercise stacked up against the traditional crunch. The two top-ranking exercises, the bicycle maneuver and the captain’s chair, were up to two-and-a-half times more effective at working the obliques and at least 50 percent better at strengthening the rectus abdominus compared with the traditional crunch. Other winning moves included the long arm crunch and the crunch on an exercise ball (also known as a Swiss ball). Unlike many ab exercises, these two crunches isolate the ab muscles specifically, rather than relying on the hip flexors on the front of the hip to help out with the move, says lead researcher Peter Francis, PhD, director of the biomechanics lab at San Diego State University. Crunches on an exercise ball also force your abs to work overtime just to stabilize you atop the ball and enable you to train in a greater, more natural range of motion. Based on these findings, we picked the top six exercises for our belly flattening plan, arranging them in three programs from beginner to advanced. Eat your way to a slim belly! Order your copy of the Flat Belly Diet today! [pagebreak]
Prevention’sBest Belly-Flattening Plan
Here they are, the best abdominal exercises science has to offer. Pick one of our three customized programs to suit your experience. To keep your back strong and in balance with the front and side torso muscles, we’ve also included a back extension exercise. And since some of the exercises require hip motion, we’ve added a hip stretch, so your hip flexors don’t become tight. Perform 10 to 12 repetitions of each exercise (when just starting out, it’s okay to do only as many as you can, even if it’s just four or five); this equals 1 set. For every exercise, move slowly: 2 or 3 seconds up, hold 1 second, and 2 or 3 seconds down. You can expect to feel or see results in as little as 2 weeks. Beginner (if you’re just starting out): Once you’ve mastered the basic crunch, you’re ready for the Beginner Belly Flattening program. Do one set, three times a week.
Long Arm CrunchVertical Leg CrunchReverse CrunchBack Extension
Experienced (for regular exercisers): Do one set five times a week.
Bicycle ManeuverCaptain’s ChairCrunch on an Exercise BallBack ExtensionHip Flexor Stretch
Advanced (for crunch junkies): Do one set five times a week.
Bicycle ManeuverCaptain’s ChairReverse CrunchCrunch on an Exercise BallVertical Leg CrunchLong Arm CrunchBack ExtensionHip Flexor Stretch
Unlike strength training other muscles, which requires a day’s rest to recover, your abdominal muscles don’t fatigue as easily, so it’s okay to work them every day, says Dr. Francis. If you experience back pain at any point, stop immediately, try another exercise, and consult your doctor. Remember: For the best all-around health benefits, include these exercises as part of a well-rounded strength training routine that includes muscle-toning, bone-building upper and lower body exercises. Eat your way to a slim belly! Order your copy of the Flat Belly Diet today! [pagebreak]
Bicycle Maneuver
Lie with your lower back pressed into the floor and your hands clasped lightly behind your head. Bend your knees to about a 45-degree angle from the floor. Simultaneously, lift your shoulders off the floor, and bring your left knee to your right elbow, while straightening your right leg. Then using a bicycle-pedaling motion, straighten your left knee, while bringing the right knee in toward the left elbow. Extend your legs out only as far as is comfortable without arching your back. Continue alternating, keeping the movement slow and controlled.
Captain’s Chair
At the gym:Using a captain’s chair, stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. Start by holding your body up and letting your legs dangle below. Tilt your pelvis forward, and slowly bring your knees toward your chest. Lower your legs only until they form a 90-degree angle with the floor, before lifting them again. Keep the motion of raising and lowering your legs very controlled. At-home version:Sit up straight in a firm, armless chair. Grab the chair’s edges just in front of your hips. While supporting yourself with your hands, slowly draw your knees up toward your chest, keeping your lower back pressed against the chair. Hold, then slowly lower. (To make this move more challenging, start by using your arms to hold yourself suspended in the air.)
Reverse Crunch
Lie on the floor with your arms at your sides, feet off the floor, and hips and knees bent at 90-degree angles. Slowly contract your abs, and press your back into the floor, tilting your pelvis and lifting your hips 2 to 4 inches off the floor. Keep your upper body relaxed. Hold, then slowly lower. Eat your way to a slim belly! Order your copy of the Flat Belly Diet today! [pagebreak]
Crunch on an Exercise Ball
Lie back on an exercise ball so that the ball is supporting your lower back, with your knees bent and your feet flat on the floor. Place your hands loosely behind your head. Slowly raise your shoulders to no more than 45 degrees up from horizontal. Hold, then slowly lower. For better balance, spread your feet wider. To make the exercise more challenging, move your feet closer together. If you do invest in a piece of exercise equipment, choose the highly rated exercise ball, recommends the American Council on Exercise in San Diego. Inflatable exercise balls are available in most major sporting goods stores and cost around $30.
Vertical Leg Crunch
Lie on your back, and extend your legs straight up in the air, feet crossed at the ankles, with a slight bend in the knees. Place your hands loosely behind your head. Contract your abdominals, and slowly raise your head, shoulders, and upper back about 30 degrees off the floor. Hold, then slowly lower. Keep your legs still. (This move can also be done with your lower legs resting on a chair or bed.)
Long Arm Crunch
Lie on your back with your knees bent and feet flat on the floor. Extend your arms overhead. Slowly raise your arms, head, shoulders, and upper back about 30 degrees off the floor. Hold, then slowly lower. Keep your arms straight, by your ears, and in line with your head. Do not throw them forward to help you. Eat your way to a slim belly! Order your copy of the Flat Belly Diet today! [pagebreak]
Back Extension
(If you have lower-back pain, consult your doctor before doing this exercise.) Lie on your belly, keeping your hips and pelvis flat. With your hands under your chin, contract your lower back muscles, and lift your chest about 30 degrees, or 3 to 5 inches off the floor. Hold, then slowly lower. (For an easier version, rest your arms by your sides, palms facing up. For a more challenging version, extend your arms straight overhead.)
Hip Flexor Stretch
Stand with your feet a few inches apart, then move one leg about 1 to 2 feet forward. Bend your knees, making sure your front knee is directly over the ankle, and your back heel is off the floor. Hold in your belly, and tuck your butt by tilting your pelvis. You should feel the stretch at the front of your hips. Hold for 15 to 60 seconds, then switch legs.
Make Every Crunch Count
There’s nothing wrong with the traditional crunch. In fact, mastering proper technique with this basic exercise is one of the most effective things you can do to strengthen your abdominals, since so many exercises are based on this single move. Go slow, focus on using just your abdominal muscles, don’t pull on your neck or tuck your chin, and lift only until your shoulder blades clear the floor. According to Preventionadvisor Wayne L. Westcott, PhD, the following two steps are often neglected, but are crucial to fully activate the abdominal muscles. On every repetition you must do the following:
Press your lower back firmly into the floor.Pause at the top position.
Diet and Exercise: Still Key
We’re not going to kid you: You still need to do your share by eating a sensible diet (find healthy diets here) and doing regular cardio workouts. Otherwise, no amount of crunches will help you trim the layer of fat that may be hiding the fabulous abdominal muscles you’ll be building with this program. And although you can’t “spot train” one area (you burn fat all over your body), any aerobic exercise that involves rotating your torso, pulling, or swinging offers the double punch of blasting calories as it works your waist muscles. Try one of these:
SwimmingCross-country skiingSingles tennisRacquetballKickboxing For best results, do the aerobic activity of your choice for 45 to 60 minutes, at least 5 days a week.
Eat your way to a slim belly! Order your copy of the Flat Belly Diet today!
