Four fab ab exercises
Why not keep the waistline in check by toning up before the holidays? Here are four fabulous moves for a range of abilities that exercise your abdominal muscles — including a new angle on crunches!
1. The plank. One of the best overall exercises for your abdominal muscles, this move is a staple of yoga and pilates classes and works just about every core muscle as well as providing an upper and lower body workout.
How-to: Lying face down on the floor, lift your body off the ground by supporting yourself on your tiptoes and your forearms, which should be placed in an inverted "V" with your hands clasped. Keep your body straight and horizontal, without letting your bottom stick up or sink to the floor. Hold as long as you can without moving, building up to 10 seconds, 45 seconds, one minute and so on. Once you get the hang of it, try side planks, supporting yourself on one arm as you push up sideways.
2. Standing crunches. If you avoid traditional crunches, you might prefer this stand-up version. It's also a good alternative if you find that regular crunches cause neck strain.
How-to: Start with your arms in a 45-degree angle out to the side, and your fingertips pointing to the ceiling (in a “don't shoot” pose). Walk in a parade-march step, hold your tummy in and raise your knees high, so thighs are parallel to the floor. With each step, twist at the waist so your opposite elbow meets your knee. Keep your tummy pulled in tight.
3. Horizontal sit pose. In this case, the less you move, the more results you'll see. In fact, this exercise requires no movement at all. If your abs get shaky, you know it's working.
How-to: Lie on your back with knees bent, back pressed against the floor. Raise your legs until they're at a 90-degree angle as if you were sitting in a chair. Hold for as long as you can.
4. Pilates pull-ins. The minute movements of this exercise are perfect for people who hate to exercise. It can help you improve posture and provide a more solid core while lifting or doing other work.
How-to: Contract your abdominal muscles by focusing on pulling your belly button in, as if it were being pulled toward your spine. Try doing this exercise whenever you are sitting, or while clearing snow, vacuuming or walking.