Get Abs!

Your effective range of motion for your abs is only about 30 degrees of forward (spinal) flexion. This exercise conditions ALL of the abdominal muscles you possess, and ONLY ab muscles with emphasis on the rectus abdominus.

Lie back on the floor with your knees bent and feet flat, so you are able to lie, relaxed. Spread your feet a comfortable distance apart. Now, place your finger tips on top of your rectus abdominus. Draw your navel inward toward your spine. Feel your mid section contract and tighten beneath your fingers. Crunch forward just enough to raise your shoulder blades from the floor. That's your starting position.

From there, place your hands on the floor next to your body. During your crunch walk, or slide your fingers forward toward your heels all the while you slowly, smoothly round your back, curling your chest, shoulders and head up and in toward your pelvis. Breathe out, easily, as you crunch. At the top of the movement, crunch and exhale a little harder (sort of like clinching your fist) to add further abdominal tension. Lots of exercisers rest at the top and / or bottom of this movement. Ideal development stems from constant muscular tension, so rest later. When returning to the starting position, maintain your slow, controlled pace. Your abs work on the way down, too. Relish the opportunity to continue developing your six pack.

You may always confirm by feel, via your fingers on your rectus abdominus, whether or not you're maintaining ab tension at the bottom. If your mid section goes soft, you've gone too far down. Doing 10 to 30 concentrated reps should be enough to burn your stomach muscles pretty well. Take at least 2 seconds to crunch up, one second to squeeze at the top, and 2 seconds to uncurl. If you truly keep tension "on" during this movement, at this pace, you may only survive about 2 sets of 10 reps. Rest about 15 seconds between sets. After you've mastered this movement, you may want more intensity. Just hold a 10 to 25 pound weight on your chest, immediately below your collar bone, or just behind your head! Crunch away.

There is of course more to trimming your midsection than just an abdominal workout. Aerobics and diet are two other factors to examine. Although this seems pretty obvious, even clients who have been educated still look for the one, single exercise that is going to sculpt and define their girth. Ab training is only one component of a tight trim midsection. Fitness is lifestyle. Your body looks like what your body does. You can make big changes in about a month. So go for it!