Crunch Those Abs: Firm your tummy

Who doesn't want that rippled look? While cardiovascular exercise and a healthy diet are necessary to melt away a spare tire, these killer abdominal moves go a long way toward a rock-hard midriff.


Warm-Up

Before you strength-train, do 5 to 10 minutes of any aerobic activity, such as jogging in place or riding a stationary bike. This increases the temperature of your muscles, making them more flexible and less susceptible to injury.


The Game Plan

Perform the exercises in this order for optimal results.


Crunches

This exercise works the ABDOMINAL MUSCLES. Do 15 to 25 repetitions.



1. Lie on your back with your knees bent, feet flat on the floor, hands resting lightly on the back of your head.

2. Slowly curl your upper body until shoulder blades are above the floor, while exhaling through the mouth. Lower three quarters of the way down, while inhaling through the nose.

Weight Room Equivalent: Abdominal machine, or crunches on an inclined bench.


Oblique Crunch

This exercise works the ABDOMINAL MUSCLES, and targets the oblique muscles on the sides. Work your way up to 30 repetitions on each side.


1. Lie down with legs bent, feet flat on the floor and hands laced lightly behind your head and elbows out of sight. Cross one leg over the other knee, then lift both legs up halfway to your chest.

2. Using your oblique muscles, on the sides of your stomach, lift your upper body to the side. Your elbow should move toward the opposite knee.

Variation: Keep the supporting foot, or both feet, flat on the floor. Keep the arm on the side you're working extended on the floor for more back support. You may opt to keep your hands behind your head and do alternating crunches from side to side.


Curl-Up

This exercise works the ABDOMINAL MUSCLES.


1. Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Cross your arms over your chest.

2. Contract your abdominal muscles and raise your shoulder blades off the floor. Keep your chin off your chest (keeping your eyes on a spot on the ceiling may help you maintain the right position.) As you lift yourself up, pull your navel in toward the spine, then lower yourself back down to one inch above the floor.

3. Do as many as you can while maintaining good form and going through the entire range of motion. Try to up the amount of repetitions each time you exercise.

Variation: You may opt to support your head lightly with the fingertips resting on your neck. To make the curl-ups more difficult, hold a light weight on your chest. If you work your stomach, also make sure to work your lower back in order to prevent muscular imbalance-related back problems.

Weight Room Equivalent: Abdominal machine, or curl-ups on an inclined bench.